morning - 19.5 Dogtown 1/2 course. Steve, Logan and I ran from my house to Coral Canyon and the start of the Dogtown course. Ran in down CC (nice easy starting miles), up the dump hill (will be a tough part of the course), down the dump hill and across the bridge (hill is too steep to use to best advantage and the dirt until the bridge will have to be graded or there will be many mad runners), down the dam road (another good section once you crest out on the dam road), around Nicholls (tough little hill for me), out to Staheli's Farm and and 1 mile out-and-back toward Warner Valley (not a bad section, but out-and-back is just naughty by nature), and then across Fields by the old Hooper Mansion and to a park to finish (not a bad finish section). We pushed pretty decent throughout and had a Tinman section (with a couple a little quicker) for about 8 miles and then a little cool down. Ave. was 6:30 something for the 18 - not bad with a couple very tough hills. Then added a bit with Molly down by the elementary. (Boston 436.75)
Probably my strongest week since back before St. George.
Goals for next week: speed will be hills on Monday. We are starting up morning practices (3 days), so I need to work on making my schedule mesh while still giving myself 2 mornings (or afternoons) off per week to keep the hip feeling good and legs fresher.