Use it or Lose it

morning tm run.  Didn't feel like running, but felt good once I got going.  Pretty much repeated last week's tempo'ish run:

warm-up for a mile @ 5 mph and 1.5% incline
3 one-mile reps at 6 mph, 1.5% incline, with 1/4 mile recoveries of 4-5 mph, 1.5%
threw in a 1/8 mile stride at 6.5 mph after the last recovery to see how it felt (felt hard - glad it was only for a 1/8 mile!), then ran a slower cool down.

Next week I really should try to do short reps at 6.5 mph to mix it up.

ap ~ 11

morning tm run, laddered a bit from 5-5.5 mph, 1.5% incline.  Took about a 5 minute break around 3 miles when Evy first got here, then had to hop back on for another couple miles.  Unremarkable run, but it got me thinking that I really should consistently stretch and strengthen my legs.  I do feel good that I have in 10 miles so far this week! HAPPY VALENTINES DAY!

mid morning run to city creek one mile marker and back home.  tried to push a little bit on the hills, but boy it wasn't coming easy!  nice day for running, tho my ears got a little cold, even with headband on.

5 slow to city creek one mile marker and back.  knees a little achy the last few days, probably from the transition from treadmill to streets this last week.