Solo 9 -- Mon. July 16

Early evening and I wanted to add some miles, but not get too tired fo the 5K race today. So I figured 8 miles or so on a mixed course, but when I had gone about a mile or so I realised I had no bug-spray on! Not worth risking a Holland glen, so I did a variant of that loop, with some rail trail at speed and amost holding my breath. Geo Hannum and Ahmilton, then Allen and 9 to Federal, to pick up the old rail trail -- go along to M & M trial and come out on 9, but instead of Holland Glen follow 9 northwest to Gulf, left onto it and then take Federal back to the old rail trail, follow that to Cherry Circle and then road all the way home, stopping the clock at 9 miles just past S&S.

Time: 1:07:34
Speed: 8.0 mph
Distance: 9.02 miles

Comment: after the usual goodish start, slowed down a bit as I did trails, but on the way back, at around 6 miles, felt good -- using focus on high strike rate, and not worrying about stride lenght. Running at more like 85% instead of usual training 75%. I guess, and then near the hour made a push UPHILL into town to make sure I completed 8 miles on the hour. Maintained pace to end, but pretty weary after.