Live like a clock

9:30 AM - 12 miles, 1:12:40 - Sterling Rail Trail.

Two spins of the standard 6-mile loop (38:10/34:30), broken down as such: 26 minutes easy, 1-2-3-4-5-4-3-2-1 fartlek at 5K-8K effort with 1-minute recovery jogs after each hard segment, then steady at 6-minute pace for the final 13:40 back to the car. Never felt really good or terribly bad at any point, but definitely felt stronger as the workout progressed. Very pleased with the effort.

Quote of the Day

"What Jumbo meant was keep to your schedule. If your morning run was always at 8 AM, you go out and do a token run at 8AM, even if you're like tapering for a big race or on summer break. You're not really training, you're just keeping your body on the same routine. Eat at the same time, sleep at the same time. Live like a clock."
- Bruce Denton, the "famous American clock cleaner", once again imparting his wisdom upon the always impressionable Quenton Cassidy