The real question is...did Smooth and I run the PC marathon, or just dance our way through? :)
A wonderful BBK morning. We went with a classic hill sprint/tempo workout this morning and I am almost ashamed to admit that I not only liked it, I think I missed it!
3 mile warm-up, regroup, 10 min warm-up 5 min easy then 5X of 30 sec on/30 off. Ran to the 'hill' track just South of Oquirrh Mtn Temple. Either way you run it, downhill at the beginning then uphill at the end. Recover and re-group. Yup, I still suck at hills! Besides the fact that I left my speed on the TM yesterday. We ran the track loop (.4 miles) I think 5 times then went back to the temple street.
There we did a 'dog mile' - fire hydrant to fire hydrant = 1 mile. All out, whatever you can do. I hit it in low 7's!! I was pushing myself and even passed a few people (yay! I wasn't last!), now that isn't to say they weren't taking it easy, but I did finish just behind a couple fast girls not going easy, so I felt good that I'd pushed hard.
Went back and did another track loop, then 3X approx 30 sec hill sprints with downhill recovery. When we were done with that, we were finally done! Finished up with 2.5 cool down miles to round out to an even 11. Becca and I were keeping a nice consistent pace :)
Good times, trying the Straussberg sock this week - still icing and rolling. Not as bad as I had anticipated today after the run.
AP: 8:48 splits: 9:44, 9:02, 8:40, 8:48, 8:35, 8:14, 7:18 (the last .10 ish of this mile was recovery, so most of it the 'dog mile' which means it was faster than a 7:18! Yipee!), 8:53 (hill sprints -blech), 9:12, 9:09, 9:10 (see - pretty consistent!)
It's nice to pile the miles the first of the week and be able to 'taper' to a long run :)