Running To Beat Mark

WUP 2 miles and dynamic stretching

Race 5k was part of the lead 3 until 2 miles when the winner broke away. Goal was to break 19 which was "too easy" and did not make me push in that last mile

CD 1 mile and warrior sculpt

Easy, legs were sore after back to back races

Barbell Strength

5k Prediction run: With no watch or technology predict your 5k time closest wins. After at least 10 tries at this I finally won! Rest of run easy with emaurine

Total Conditiong Group Fitness Class

WU: 1 mile and dynamic stretching

MS: 1 mi 5:44 and 2 mile tempo in 13:20 (focusing on running relaxed)

CD: 1 mile

Power Class FTP Test 228 watts average over 20 minutes (an increase of 11.2%

Run Club 6 miles in the "cold" for Texas (28 degrees with 20+mph wind)

Easy, Snow in Dallas!

"Long" slow run of an hour today. Found some new trails at the park

Easy and not fun (not enough fuel and overdressed)

WU: 1.25 miles and dynamic stretching

MS: 4 mile tempo or 26:00 whichever comes first. Ended up at 4 miles at exactly 26:00 for the 6:30 pace. Ran at a nearly half mile loop, GPS pacing was all over the place (tree trouble) but effort felt fairly consistent. Very windy day with a certain section of the loop giving the feeling of hitting a wall with so much wind. Overall happy with first tempo work of the "buildup".

CD: 1 mile

5 with emaurine at run club beautiful weather for running

TCX

WUP: 10 minutes easy 

MS: 30 minutes at 1 min on (5:30ish pace) 1.5 min off  (12 reps)

CD: 10 minutes easy

4 easy with run club.

another easy day

Half Marathon training group long run

Easy in between the storms

Wu 1.5 Miles easy and dynamic stretching

MS: 3x1mi (5:57, 5:58, 5:48)

CD: 1.5 miles easy

Today was one of those days where it just never felt good and wouldve been easy to skip. Glad I got it in even though the times were a little slower than what I had wanted.

Easy with emaurine at run club

The plan was 45 minute run with getting 10 one minute sections of mile pace or faster running.

Ran with Mark and hit sub 5 pace on all of them. Downhill section average was in the 4:40s up hill section in the 4:50s 

It was good to have someone to run with tonight. Last week's similar workout paces were around 6 minute miles.

I ended up going over the 45 minute time to go and get my forgotten water bottle which helped get me to 7 miles.

easy run club

Easy after long day at work

Long run with the half marathon training group and emaurine!

2 hour bike ride indoor training group

2 mile run outdoors very windy

WU: 1 mile Dynamic stretching

MS: 2 mile @ 6 min pace 12:00 on the dot

CD: 1 mile abs stretching

Not what I wanted tonight. Ran out of time before I had to start studying again.

3 easy with emaurine. Its been a rather low mileage week of running so far. Studying has taken up a lot of time.

TCX

Hill repeats

Easy with Run Club

easy

Paced emaurine in a 5k race 20:25 new pr for her!

3 more this afternoon easy

3 easy around the neighborhood

WUP: 1 mile Dynamic Stretching

MS: 5 mile Tempo at the track Goal 6:30 pace 32:30 Actual 6:32 pace 32:40

CD 1 mi 

easy at run club with emaurine