5x3:00 Oslerians/3:00 jog on Farm rd grass loop

Did wo yesterday with Darin and Oscar it was the old Williams Oslerian wo which I like. The breakup of the 3 min in this case was 130 steady/100 5k//30 "mile" obv just on effort. We did the loop of down farm rd(grass) across the bottom by the fence up the gradual hill by Main drive then right turn up the steeper hill down corcoran up the boxtree hill and backdown. The loop is prob just short of a mile I like it has a couple steep hills and the gradual hill. Also obv you can reverse it if desired.

Anyway it was raining so that was a fun extra element the ground was nt too bad just one puddle down in the corner. The effort was solid I was def working on the last 3. Not dying but working hard. Did 6(+) miles total including 1.5 wu and approx 3/4 wd. The wo only ended up to be 27 minutes as we didnt do the 6th one and also just stopped rather than do the last jog hmph. But no worries.

Then today we had the first day of prac and my heel went from a little bit sore in the morning to very sore after prac ugh. But I took a nap and did lots of icing then did an easy 3 with anna who was home for an eye appointment so that was nice. It was fairly sore on that run though hmph. Hopefully better by tomorrow. Maybe I should get a rascal a la the other anna(eder) for practice hmph. Theres a whole lotta hmphin goin on btw.

We;ll see how things go tomorrow Im running in the am w merritt prob aim for easy 4-5. Possible?!?! light wo in pm w darin- steady run- but id like to do 5k race saturday so dont(try try try) not to be stupid- lol.

Other runs this week were 7 at trail which was ok- 52 min felt fine except my feet were sore(and knee a little)- maybe not too much trail running its pretty hard.

Monday Darin and I did a good 6 mile run at mcd- fairly standard 2 mile wu then good 2 loops in woods he pushed it a bit we did the 2 loops in 1735 which is right around 7 min pace which is good for the woods. Then back easy still 45:30 or something for like 6.1 not bad plus i actually felt good that day.

Then wo yesterday and easy today- mileage not too good this week- at least its generally in the 40s now rather than the 20s heh. Keep it going!