12.43 miler tired

1:41:53 felt tired for this one. My shoes are at the end of the line. I ran the trails today.They say replace your shoes every 300-500 miles. I am at 460 miles and they feel shot. Try the new pair tomorrow. All the little aches and pains will go away.

12.43 in 1:31:12 (7:20's)

Ran in Fonthill with Gary...Steve Bauer trail-out Foss road- back on Sumbler. Left achilles still a bit uncomfortable 1:31:12 threw in a 3:38 km pick up very windy but cool run. Rover went 8k with his right achilles problems.

track work 3 X 2k

Well I hit the track with Greg. Did 1 mile warm-up- 4 X 50 meter strides, 3 X 2k with 400 jog recovery, 7:06, 7:10, 7:16. 1 mile cool down. Not sure why the last one was slow/the wind did pick up a bit, guess it was the 83 miles in the legs. Breathing felt great legs a bit tired. Back to 12 milers tomorrow for the last week before I race.