8-20-14

3 mile interval run at lunch. Timed at 36:43, my best time by about 20 seconds. This is a rough trail with 2 killer hills and several more moderate ones. My approach is to walk the first .6 miles to the top of the first nasty hill, then start running the flat when warm and loose. Then it is run flats and downs and walk the serious uphills. To go faster, I don't think I'm running faster, just running a higher proportion of the course. Same speed, more run, less walk. As my recovery time shortens from each run, I can start earlier and run longer before my wind is spent. Seems to make sense and seems to be working, so far this year, injury free. Hope to break 36 before winter.