Week 12 of 23 - July 11 -> July 17

I took 4 days off.
Ran on Tuesday for 11 miles and Wednesday for 8 miles on roads.
The third day was a big run on Sunday, as i kind of ended up with a taper week without planning. (laziness has a weird way to make things right!)

No takers to join me on my Sunday run, or even part of it, so I ran 20 total trail miles simulating a race for 14 of the miles.  There was a race the night before that i decided i didn't want to spend money on, and since it was in the dark, there was really no reason for me to go.  I don't need night training.  I need speed and endurance back.  Night just makes me slow as a snail.

So i ran 20 miles. 4 miles easy with karma as a warm up from 5-6am, 12 min miles on average.
Then i dropped him off, and went for 16 more, from Moonshadow to Barton Springs and back.  I dropped water at 360 for a refill half way on each of the legs, and also refilled at BS.
My typical long trail run pace hovers between 9:00 and 10:30 mins/mile.
Yesterday I cranked it up.  Here's what the mile splits were for 14 hard miles(M5-18) then i ran 2 cool down miles:

1. 8:00
2. 8:38
3. 8:41
4. 8:48
5. 8:24
6. 7:54
7. 7:59
8. 8:53
9. 8:35
10. 8:48
11. 8:41
12. 8:07
13. 8:14
14. 8:37

Not too shabby for trail running.
(to put things in persepective, the race i didn't run had a 30km(18.5mile) or 60km(38mile) option.  I ran the 60km in 6hr20mins two years ago.  Yesterday I ran 18 miles in about 2:54.  There's no way I could have come anywhere close to 6:20 for double what i ran yesterday.  no way)
But i'm super happy with what i was able to do yesterday!

Good news: Found new music to listen to.
Bad news: My iPod Shuffle seems to have gotten to sweaty and died. (i've tried everything to dry it out, but it won't even charge)
: (