Christi

3 ez outside about 7:45 pace. Then 3 ez on the treadmill.

Ran a 6 mile tempo today. 1mile warmup. (Started at top of piñon) anyway-splits were 6:30 (uphill) 5:57 (down) 5:59 (down) 6:21 (flat/rolling) 6:34 (uphill) 6:17 (uphill). Overall average pace was 6:16. Tried to not look at my watch and run by feel. I felt really strong today. Every time I felt myself zoning out/slowing down I threw in some quick surges to quicken the pace. I had to really concentrate on keeping my leg turnover quick but I was surprised by how great I felt today. I finally feel like my training is going well and I am getting stronger and feeling more confident.

Did carton hill workout today. Ran 10x .18 hills today. Came home and did 10 strides to total .5 miles. Did another 1.5 on the tm to make 7 miles for the day. Tired today

4 ez miles on tm

Got up this morning for my long run. Plan was to do 2 miles ez then run miles 3,5,7,9,11,13 at marathon pace with the other miles being recovery-except I incorporated one minute hard during the middle of my recovery miles. This workout was harder than I thought and my legs felt flat after the first couple. I kept all my paces right around 6:20-27 except the first was 5:57 (downhill) and the last was 6:50 (uphill) my recovery was about 8 pace and my 1minute surges were around 5:30-5:45. (Overall avg for entire run was 6:59. Felt so much better last Saturday than today. )