Note
(sick)

10 Day Forecast

Treadmill 1:00:00 [3] 6.15 mi (9:45 / mi)
(sick)

East run with a few 10mph striders near the end. Ran most of workout around 9:50 pace. Watched ODU BBall while running made it go by super fast.

Road/Dirt (marathon_miles) 1:30:35 9.15 mi (9:54 / mi) +240ft 9:40 / mi
ahr:152 max:173 (sick) shoes: ASR6.2

Ran at Northwest River Park (http://www.chesapeake.va.us/services/depart/park-r...) Extremely root and muddy trails. Was in mud most of the time I was off road. Spent a most of my time running on sandy hard packed roads.

1 mile easy, 1 mile marathon pace, see gps data for splits

Lessons Learned:
Mud and roots can really slow you down, make you work harder.

Note
(sick) (rest day)

Unplanned Rest Day. Had meeting tonight and it went later than I thought and then had to go back to store and get limes doggy.

Treadmill (hill) 1:02:00 [3] 6.32 mi (9:49 / mi) +805ft 8:45 / mi
(sick) shoes: GTS 9.2

Warmed up and ran 4 striders.

30 mintues at 5% grade and 6.1 mph (9:49) First 15 was pretty hard and last 15 not so bad, could have kept going for a while.