most snow melted off castlewood trails, leaving a lot of mushy tacky areas.
w/ a road tempo mile in the middle...exactly the same time and same splits as the two previous times...weird.
cont burpees, weights, pushups, planks, lats, curls, kicks, incline situps and flys , triceps presses etc interspersed w sprint, walk or jog recoveries
more drilling, hammering and screwing on ongoing deck repair
7 AM
running52:00 shoes: nike speed rival
Mile tempo on castlewood road, followed by 2R, 4 min tempo on trail, 2R, 4 min tempo on trail. Mile was exactly the same as last ime, first 800 at 6:40 pace, second at 7:00. But the add-ons were new, and they hurt. Which gives me hope that its working.
Had to soak my hands in lukewarm water when I got back, did not have my warm mittens, just thin running gloves and shirt sleeves pulled down over them.