With the first "tune-up" race of the "season" over, it's back to work on the roads and trails. The day after the race, I ran 7.3 slow, tired miles on the roads. Monday I took off, Tuesday was 5.5 nocturnal road miles, Wednesday was 5 miles on flat trails, averaging about 8:26/mile, with a few fartleks, especially while chasing deer (yes, we have lots of deer in our area). Last night I did the same trail run, but included a 2.6 mile "tempo" portion in the middle, averaging 6:52/mile for the tempo run portion.
Tonight may be 5 or 6 miles on trails again. Would like to log some good miles this weekend, in advance of the October 16 8.5 mile cross country/trail/obstacle race. My training is not overly conducive to longer races like this, with maximum "long" runs of about 7 miles. I'll try to get one 8 miler in this weekend if I can.