Brooke's Baby

7 miles in 52.5 minutes or 7:30 min mile pace. Zumba class. cooldown with dynamic stretching (which seems to really help my body recover faster) 

Hill workout- started intorducing light hill repeats to gradually build up to more intense. 

6 repeats of a low grade hill (about .6 miles) that is made up of 2 parts (hill then flat then hill) it took about 4-5 minutes to run up and then down. Total time about 27 minutes and mileage was 3.6 miles.

plus 6.5 other miles (run to and back from hill) so about 10 miles total (VERY INEXACT MILEAGE which is why I keep typing "about"). Total time was 75 minutes and then I did a 15 minute cool down of running drills, dynamic stretching and a cooldown walk.

Overall pace was probably 7:15-20 on the run to the hill and then slower while I was doing the hill repeats.

Stretching- I have noticed a big difference in my recovery when I cooldown with dynamic stretches so I plan to continue this trend.

1 hour yoga, 2.25 miles on trail plus 5 miles to/from trail on hills. Definitely a more intense run than anticipated, especially since I was planning an easy run, and hadn't run on significantly difficult trails recently and the route to the trail was very hilly! 19 (about 7:30 min mile pace) minutes for 2.5 miles to trail, 10:45 min of 1st trail loop and 10:34 for second loop (each about 1.1 miles according to trail map) and then 17:53 (almost 7 min mile pace) back home for a total of 58:24.

about 7.5 miles in 60 minutes so about 8 minute miles. Felt very sore after yesteryday!

30 minute warmup. cooldown and warmup jog totaled 5 miles

32 minutes of hill intervals. I am replacing track intervals with hill intervals for the next two weeks because I do not have access to a track, but there are lots of hills. In this case, the total hill was about 1 mile and I did 5 repeats. It took 2-3 minutes to run up the hill (a steep and quite long one) and then about 4 minutes to jog down and around the culdesac. so about 5 miles total of running on the hill repeats. 

then 9 minute jog back, plus 20 minutes of cooldown including walking plus 10 minutes of dynamic stretching and running drills.

in the morning 1.5 hours yoga plus ankle exercises

although I recovered well from yesterday's hard workout because of all the stretching and cooling down, I felt very slow this morning on my easy run. I did 2 miles on pavement and 4.5 on trail (very rocky and twisty). The run felt wonderful, but my body is definitely feeling that I had a good workout yesterday. The run took 60 minutes and the mileage is inexact. I was running about 9 min miles according to the calculator, but I don't know how exact that is. Cooldown with 10 min walk and then 10 min of dynamic stretching plus ankle exercises. 

78 min run about 10.5 miles total: 21. 49 (7:20 min mile pace), 18.22 (7:20 min mile pace), 18:02 (7:12 min mile pace), 20 unknown pace