Wow, so on April 23 of this year I ran the four plus in 48:46 which was my best time this year.
Today I ran it in record time (for this year)
Time: 48:29
This is hell week, where I push hard before I taper down and rest for the Rock and Roll.
Yesterday was a four plus, today a four plus, tomorrow 4 on the treadmill, one each Thursday and Friday before I get the monster, push as hard as I can 14 mile run.
But today after this run it is Hell yeah rather than hell week.