and on the 7th day...

we didn't break bread but instead I ran without Red in the early AM at Pigeon Lake.
the scene was gorgeous, pic attached looking out over the lake at 5:30 AM.

 

did 6-8 min easy to warm up, did a pretty thorough d-rom before hand; then did moderate hill repeats to make up for no hills this week and today was supposed to be "hilly" under aerobic conditions...so did the "triangle loop" up here and on the back hill I ran up 1/5, ran down, ranup 2/5, ran down..etc...hill pace was like 90-95% Max VO2...ad down was easy recovery, then did 8-10 min on back hand towards home.

at lunch I worked out with Hannah and Leighanne and Chloe slept; did some KB play (alt'ing SA squat snatch, alt'ing clean and press) then some OHS practice - 95#, then a little circuit of pistols x 8, knees to elbows x 8, and HSPU x 3-4 - did 5-8 rounds at 80%.

runs up here at the lake have always been good to great.

my fave memories are:

1. 18:15 5K after a tough wod in the AM on a Friday afternoon - no wind, just shoes and shorts

2. HOT repeats prior to Games 2010, did 800's x 5-6 i think, it was SHIT HOT!

3. 400 m repeats on AM of triple header one AM a few years back, just felt like I kept getting faster per round, one of those AM's you never forget

4. provincial park runs, beautiful, not the best runs, i remember my calves lighting up, but it was spectacular in there, X-country ski trail and all, sweet!

update:

- feel like its coming, pretty good; when lower legs are managed and warmed up and cooled down thoroughly all things are good, did approx 180 min of work last week, goal is 210-220 min of work this week for runs only...maybe when i can get to 360 min of work (approx 72K) we'll get after the higher speed work "within" the aerobic work, i.e. run, few repeats of some speed work, run again to finish, feels like that is the next step now..

onward!