MDay-105 -- Sun. June 7

Start of week 4, my step back week. I need it, both for a bit of rest and to let my achilles tendon have a quieter time. More on that later -- I may not end up doing the planned hill work Thu., and I'll probably have to miss the NoHo 5K (partly for other reasons too).

Schedule was 10 mile run, and there was a good crew at DnD for company: Ken, Andy, Amy, Bill, Maddie, Dawn, Jon, Nick and me, with Jay there to chat at the start. Also Amy had (her dad's?) puppy, seven month old Sky, a female likeness for Clint!! Lovely dog.

Hot day but cool in the morning shade, and we took the trail all the way. The three women turned back at various points, aiming for either 6 or 8, but we were going for 10, so down to the end. Speed picked up after a slow start, and Bill in particular was laying a solid pace down. We stopped periodically to allow the highschoolers to catch up (slow after their week off). Then to Michael Sears, up that hill and along to Cold Spring, up to Cordner and down to 181, then along to Jabish and back to the rail trail. I made a quick p-stop and Ken ran on, so I got in a good chase for half a mile catching up with him -- that was my sub-7 mile. Then at the very end I pushed from OldSpfld road to the finish, not sprinting, but fast. Result:

Time: 1:18:45
Distance: 10.6 miles
Pace/Speed: 7:26s/ 8.07 mph

Comment: felt pretty loose and good (especially after the p-stop!) but my tendon was sore right after and has remained so. Sign to take it easier this week. Also I've got to rework my overall plan to take in some of the ideas from the Jack Daniels book. More anon.