Thunder

Got my new shoes for xc race.  Probably will need to put some smaller spikes in them or blanks for franklin park.  Lightest pair of shoes I've had for 10 years.

Next week I do need to get in a long run.  Haven't done one since the marathon, so I need one.  Plan is....

3 mile warmup
4x3-miles starting just slower than goal marathon pace(5:40) and each one getting faster(5:20).  1 mile float in between at 6:00-6:15 pace.  Short cooldown should get me close to 20 miles.  These kind of runs really boost my fitness, plus I'll need some good long runs so I can run 50-k in March well.  I think after run I'll jump on bike for another hour just to get used to working for a few hours.