Jul 10, 2019
Age Division Winner
4 easy miles around the high school.
19 mile long run, part pavement, part dirt roads.
5 easy miles around the high school.
12 mile hill run, from friend Tum's house up into the trails above Thaphon Dam. Muddy with brutal hills is a bad combination when you're wearing trail shoes with too-close lug spacing. Nike Terra Kigers suck in mud.
14 miles on pavement and dirt, including 8 x 4:00, at or a bit faster than anaerobic threshold pace, with 2:00 jog recovery after each; 10 x 100 meter sprints, with jog back to start after each.