On the Mend...and a Little Soar.

After missing a few days last week from illness, I've got right back in to the training mode.  I worked back into it over the weekend (by that I mean I did a hill workout on Saturday) and was ready for a good hard workout Tuesday.  We stuck to Josh's summer training program, and here's what the work out looked like.

The work out was a 10 mile run with 4 X (4 min on / 4 min off).  On means race pace, off means training pace.

2 Mile Warm up (12:20)

6 Miles that included the 4 x 4 (32:30)

2 Mile Cool down (12:10)

Total time for 10 Miles 57:02

Josh actualy was a hair faster than me because he actually pulled away from me on the last on and then waited for me to catch up.  Josh you will remember is the guy who had the tumor removed from his leg a little of a year and a half ago (not cancerous) but wasn't allowed to do any weight bearing exercise for 6 months.  I'm very happy to see him running so well after everything that he has gone through.  We did stop at the 8 mile mark to grab a drink of water before starting the cool down but that was the only break in the entire run.  SOOO, I've been soar that last couple days.

Anyway I'm headed North for the 4th of July so everyone have a Safe and Happy 4th of July.