Christi

Got up and did a fartlek run outside today. 1.25 warm up then 2x3 miles with .5 recovery n between. Of course the wind was blowing like a mad man-reminded me of Moab all over again. Anyhoo-splits for first ones were 6:25 (uphill), 6:16 (downhill), 6:30 (flat-slight uphill) .5 rest in 4:17, then 6:08 (downhill), 6:17 (downhill), 7:01-(slight uphill and right into the blazing headwind) I went completely by feel on these miles. (Wore my watch but didn't look at it) I kind of liked the freedom of not feeling tied down to my watch all the time. I think I will "go by feel" more in this training cycle. Times weren't extremely fast today-but I was fine about it considering the crazy wind.

5 super ez on the mill today...

Got up this morning and did 5,4,3,2,1,1 hard with 2 minute jog in between each. (jog in between was around 8:00-8:10 pace) hard segment paces were 5:00 at 5:34 pace(this one was downhill) 4:00 at 6:10 pace-(oops-I don't know why I ran this one so slow) 3:00 at 5:54 pace, 2:00 at 5:58 pace and 1:00 at 5:18 pace, last 1:00 at 6:30 pace (uphill) Besides the first one being downhill-the rest were rolling hills. I kind of liked this workout for something different. I feel like I was lacking on speed (leg turnover) going into the Moab half-so I plan on incorporating more speed this training cycle.   

did a moderate workout on the mill today. 6x400 hills at 7:00 pace on an incline of 5 for the first 3 and 6 for the last 3. rest was .25 jog in between at 7:30 pace on incline of 1.5. Felt alright today.

15 mile long run outside today. Added a different loop that was extremely hilly. It was nice to do a little different route today. Focused on running slow and relaxed today, and tried to not pay attention to my watch. avg 7:33 pace.