Today was another hill workout, and my legs are definitely feeling it now.  Since the training plan added 15 minutes to the last workout, I had to add some more hills to my route.  The hills I chose to add are real “character builders” and kept my heart rate well above the targeted zone 3.

[If you don't see a map, click here to go to der5er.com]

The run felt good overall, and it was nice to start this run after the sun was up.  I got called in to work last night and didn’t get home until about 2:00 AM. While this would usually give me the motivation I need to skip a run, I decided to stick to the plan.  I’m really glad I did.

Next up?  Saturday’s plan calls for a 1:15 run, but I’ll probably stretch that to 1:45 if I can make it to Runner Bill’s and get some Gu before then.  Of course, this is depending upon the weather as well, since Earl is headed this way.  No rain or is currently predicted for Richmond, but I could end up working and helping out our team in Norfolk if Earl hits them hard.

Today I had a great run.  I felt loose and free, running as fast as I wanted seemed like no chore at all.  The training plan called for:

Run a 2 lap warm-up on the track. Make sure during these two laps you stride on the straight part of the track and jog on the curves.

Following your 2 lap warm-up, run 1 mile with a 400 meter recovery. Repeat 4 times.

Cool down with 10 minutes of light jogging.

I don’t have a track close enough for a true track workout, so I’ve found a couple of streets just across the way that make a 3/4 mile loop with only about 30 feet change in elevation.  This is longer than a track, but I’ve found it to be less boring.

I ran almost 6 miles in 51 minutes.  That’s pretty fast for me, knocking out an 8:32 average pace.  All of my intervals were at about 8 minute pace, so I’m feeling really good with that.

Here’s today’s map (if you don’t see it, click here):

August stats:

• 9 Runs
• 51.3 total miles
• 53:30 total time
• 9:15/mi average pace.