Step by step, mile by mile

AM - light 4.5 fartlek run in 30 minutes in the brisk morning. Felt trashed waking up, but felt pretty good on the run in comparison.

PM - 2.5 WU, 3x(30s up steep hill, 45s up gradual hill). Jog down for recovery. Averaged 5:15 pace on the steep hill and 4:20 on the gradual one. CD around stg for 10 for the day.

Driving back to Cali all day, so no morning run. Longer run once I got back. All I ate today was basically 2 quest bars, which are high in fiber and sorbitol and low in carbs so that combined with 2 8 hour car rides combined for feeling not great at the beginning. Took a pit stop at 4.5 and felt much better after that and was able to do a little fartlek. 

Walked Allie to school and ran back quickly in the AM. At 2 I ran pretty fast to her school and jogged back with her for a 2 mile WU. Got back, changed shoes, and jumped right into the workout. 2x(4 min hard, 4 min easy), 2x(3 min hard, 3 easy), 2x(2 hard, 2 easy), 2(1 min hard, 1 easy) on very hilly trails. Took about ten seconds extra recovery catching my breath. After the first 3 minute hard the trails got too treacherous for hard efforts, so I ran the next two miles at an honest pace on a rough trail. Second 3 minutes I hit 1:30 in and saw I was going around 5:25 pace so I picked it up hard and did the second half at 4:10-4:20 pace. Paces for the hard parts were 4:55, 4:54, 4:53, 4:51, 4:42, 4:59, 4:24, and 4:29. My top tier goal for this workout was to get sub 5 pace on everything, and if not that at least get progressively faster. I'm way happy I hit the A goal, my stomach wasn't feeling A1. More B12(bc I had a lot of tuna before the run. Clever, I know). Would have neg split but the 4:59 and 4:29 were all uphill, but every hard part had at least some uphill so it was just a great workout. Covered 7.2 on the 40 min fartlek, so about 5:35 pace. Really just one of those runs where you lose yourself in it. I was very surprised to see I hit 16 miles!

Fartlek. Not too hard. Right quad had a knot in it but the hills helped loosen that up. Surprisingly hot out. Felt around 80's, but it was mid 60's. Stretch, core, and strength after. Icing after that.

My flight got moved from today to yesterday because of "snow-pocalypse so no running yesterday. Made sure to walk around a lot though to keep the legs somewhat alive. Was lazy and just visited with family until the afternoon, where I did 5 miles fartlek w/ strides after. Made sure to push the hills. Felt pretty good, I wish I had time to run yesterday, though. Guess it's deuces to #3 on the yearly mileage board.

Ran to a nearby high school, but it was locked down so I couldn't run on the track. Ran back and did a long uphill stride. My knees been feeling a little annoying lately, it's no injury but I'll take tomorrow off and stretch.