Getting lazy?

Last night I slept like a rock after yesterday's 50 miler. When the alarm went off this morning I was just all confused. Got out of bed, grabbed my work clothes and knew if I went to swim I would probably fall asleep at work. Can't have that so I went back to bed to try and catch a few extra minutes and told myself I'll just go to EP tomorrow night. Now that I'm not coaching I have all this freedom with my evenings!

At lunch today I had a good solid weight workout. I tried to add some lunges with some light weights, just 25's in each hand. I knew I was planning on attempting to run the hills after work.

After work I did make it out to do the hills in Smithfield. I mapped out a nice 6.2 mile course that would take me right back to the parking lot at my building so I could run around the building as a warm-down. I had three large climbs. One I did twice as part of a loop and it is .7 of a mile up and the other was the street my office is on and it's .55 of a mile with a pretty constant grade. I tried to pour on some effort on the last two climbs as I was still recovering from my .55 mile downhill to start off the run. Maybe I should do a few laps around the parking lot to get my legs warmed up before they get all beaten up on the downhill.

Totals for the run were 6.56 miles in 53:20. That's an 8:07 average.
Max speed 9.9mph
Ttotal calories 856.
Average heart rate 157.
Max Heart Rate 175
Total Ascent 955 feet.

Not too sure if my legs would be pleased with me if I did that once a week. Maybe I'll have to do every other week. I felt like my knees took a pounding on those downhills. At least now I can understand how running uphill can help your speed. Boy my heart rate would shoot up when I was trying to crank up those hills.

For the 6.2 miles I was at 50:15, 8:06 average. My end of summer goal will be to do that run 8-10 minutes faster. Not sure if that's possible, but it's a goal.