MHM -50/trail workout -- Sat. Aug. 21

A mix-it-up today, with some mild road time and timed trail laps. Start by going to water plant to stretch, then back up to Hamilton; along and to Allen, cross 9 and up and over to 202, then up as far as the salamander trail (Jabish Brook Conservation Trail, as it bill itself). That was 4.8 miles, and I felt a bit heavy till near the end, when I started to warm up. Stopped clock once I'd reached the hutski, reset, and then off on lap 1. Turns out it's a 0.87 lap, and the way I do it the hills are on the first half. Managed to bash my sore foot again, including the big toe, which is sore as I write even now (but no swelling, fortunately). Did the first lap in 8:41, paused briefly, then off for lap #2, a bit more nimble on the latter part, and came in at 8:22. Third lap (feeling a bit tired) came in at 8:26. *Definitely* a good workout, though not one to take lightly: lots of room for ankle rolling and foot bashing. Then reset clock again and headed up to rejoin the road to finish with a tempo 2-3 miles. Did a good half mile at sub-6:00, on the downhill -- was good to stretch there, but then faded a bit to 6:30s. Down 202, with two sections of old Pelham, then VFW and into GeoHannum, and a bit of extra to get the 3 miles, averaging 6:35s for that section. Overall, thus:

Time: 1:22:34
Distance: 10.41 miles
Pace: 7:56s

Comment: a bit complicated, and probably not approved by real trainers, but I think of it as a sort of x-training, and it was fun to run the fast bit. Man, I'm sore in places now, especially on my bruised foot. Ouf. But good weekly mileage -- NEW PB (since this time last year, interestingly).