I did my normal recovery run down to Lane Park, around the block twice, and back home for 5 miles at just about 8:00 avg pace. I am sore from yesterday but not as bad as last weekend. It will take some time to get used to these trail runs.
I just sent Andi out on an 8 mile run with some threshold/cruise intervals in the middle. A 15 minute warm up then 5 min at T pace, and 1 min recovery repeated 5 times. She will then finish up with a cool down for a total of around 8 miles. She is wearing the Garmin 305 with the heart rate monitor. We'll see how hard she is working out there. I will break down her workout later tonight.