to shrewsbury station for fenton gravois bus to park n ride, and then to trail at top of first steeo hill. And reverse it.
running warm up/down 30:00 [2]
turtle trail mainly along the side of the lone elk acess road
8 AM
running long 1:57:00 [3]
Marathon pace (trail marathon that is) from first turn at bottom of big lone elk trail hill to west tyson trailhead and connector trail to water, then back on chubb via shortcut connector trail. Estimate 13+ miles.
hit pace right away, in spite of legs not feeling terribly strong, and more or less stayed with it. Sure helps to be on trail. Surge, recovery. Like cyclocross. That may be why 200's are appealing, with alternating types of effort, while steady state tempo on a track is not.
supposed to be 8 x 1200 @ 5:21 w/ 30 sec rest, a modest enough goal. But i was having a hard time meeting even that, even after i split the 8 reps into 2 sets. 517 (the only one on pace),524,529,531 5 min.break 529,528,529,531
Honestly, I am not feeling good about my training. Its not because I'm not fit i suppose, because earlier this spring i had a 4 min pr at castlwood cup. But a couple of viruses and a weird spring later, I feel sodden and unenthused - I am not meeting the times i should be, and I feel like i'm just going through the motions at this point.