Comeback

On the north river trail: 3 miles easy 6:45 pace, then 8 miles a bit up tempo averaging 6:10 pace (2 miles at 5:40-45), then 1 mile easy.  In the cold and rain.  Not too hard effort since tomorrow is long run. 

Recovery run 62 minutes easy through hillcrest and heights

4.5+ mile warm up (32 min), then 5x1600m on the track in 5:19, 5:19, 5:15, 5:13, 5:10 with 400m jog recoveries (2:30min).  It was 30 degrees and windy so didn't really get warmed up until the last one.  I need to be doing these alot faster.  3 mile warm down (21 min).  90 min total workout. 

7 miles easy recovery run with 4x100m strides on the track about half way through. 

Total time 2:08 around both sides of the river and through burns park. First half was sluggish and slow, and second half was quicker around 6:30pace.  The river was flooded up over the trail due to all the rain, so had to take numerous detours. 

73 minute run on the river trail at steady 6:45 pace.  Pouring rain and cold