Holy Cow...that is absolutley beautiful...it speaks to my soul....Can I come run at your house?

We ran intervals yesterday. First time in a very long time, so the total distance was probably between 3-4 miles. So call it 3.5.

We did them on a section of flat trail in the woods. It was a good workout, hard, but short. We warmed up for about 10 mins, and then ran a section hard for 30 secs and jogged back to the start. We marked out of to be about 175 yards for me and 200 for the DH

Six repeats and a 10 min cooldown.

I can feel my quads today, but as I move around it will probably work itself out. We were scheduled to mt bike tomorrow, but the weather is looking pretty nasty, high of only 28 and snow, so we may do a long easy run instead.