Christi

6 miles ez on the tm today. 830ish pace

My alarm didn't go off this morning so I woke up an hour later than planned so I wasn't able to do my original planned workout so I improvised. Did 3 sets of 8 minutes hard followed by 1 minute jog then 1 minute hard then three minute jog recovery. First 8 minutes was 5:54 pace (down) 1minute 5:20 pace. 2nd 8 minutes at 6 minute pace (up and down) 1minute 6:05 pace (up) 3rd 8 minutes at 6:00 pace (up and down) Felt good today.

Ran in Abq today. Drove to a bike trail. I wanted a moderate workout today. (Yesterday's workout was supposed to be a lot harder/longer than it was so I wanted to add a little speed today-but nothing too strenuous) did 5 minutes hard, with 3 minute jog then 3 hard with 3 minute jog then 4x1 minutes hard with 1 minute easy in between. 5 minutes in 5:48 pace (flat-very slight down) 3 minutes in 5:42 pace(flat/slight down) 1 minutes were between 5:06-5:25 pace. Recovery in between everything was kept to about 8 minute pace. Legs and body were a little tired. (Probably from yesterday)

4.75 ez on the tm.

Got up this morning and did a long run outside. 9 miles ez followed by 7 miles at marathon pace. First 9 miles in 7:35 pace. Last 7 mile splits were 6:13 (down) 6:38 (down and up) 6:52 (up) 6:15 (down) 6:13 (down) 6:19 (track) 6:18 (track) overall avg for last 7 was 6:23-24. Pace for the last 7 miles wasn't as comfortable as I would have liked it to be but it was also a little faster than marathon pace. (Did take a gu and Gatorade at 7 miles in)

3.25 ez on the tm in durango.