Use it or Lose it

5 TM miles, mostly at 5.5 mph and 1.5%. I usually try to mix in some faster running on Mondays, but was low in energy today, probably the effect of not getting enough nutrition last week.  No time for postrunning stretches, maybe will do some during my lunch break today.

Will try for a hill workout on Wednesday, but need to remember to eat well the night before to help my motivation and energy level.  (56:11)

Was planning a hill workout on the TM, but since I chickened out of my speed workout on Monday I decided to do the speed workout today, and push the hills to Friday.

1 mile warm-up (TM 1.5%  5 mph)
8 reps of:  1/4 mile "hard" (1.5%  6.5 mph) and 1/8 mile "easy" (1.5%  4-5 mph)
Finished with 1 mile cool-down (1.5%  5 mph) 
2 sets of my postrunning stretches

Okay, nobody laugh at my blazing fast 6.5mph reps!!  These were fast reps for me at my target 5k pace, and made for a good hard workout .  It felt pretty good actually, even if my form got a bit ragged during the last couple reps.  (57:40)

Next week I'll keep the speed at 6.5 mph, but try merging some of the middle reps, perhaps:
1/4, 1/4, 1/2, 1/2, 1/4, 1/4 (with 1/2 distance recovery after each rep).  This will be pretty hard for me, but I think I should be able to tough it out. 

Hill workout:

1 mile warmup (1.5%  5 mph), then:

6 reps 1/4 mile "hard" (5%, 5.5 mph), followed by 1/4 mile "easy (1%, 5.5 mph).

Then cooled down (1.5% at 5.5 mph, dropping down to 5 mph toward the end).

Forcused on increasing my stride rate during the 5% inclines.  Did two sets of postrunning stretches.   Also, I decided to log my "hard" sections as "fast" since the intensity level was just as hard, if not harder, than fast running.

Need to plan a long fun outside run tomorrow - snow flakes would be cool :).

7.5 outside to Capital, then to City Creek & about 1.5 miles up the canyon, then to school, then home, where I added 1 TM mile to cool down. Lotsa drizzling rain which turned to big fat snowflakes up in City Creek Canyon - it was quite refreshing to breathe in the nice cool air even if my clothes did get a bit soggy! Didn't push it anywhere - just a long easy run.

Missed my post running stretches because I had to take one of my kids somewhere.  If I were smart . . . , I'd do some now that I'm back home!