Run to win

AM: Easy run 11 miler; still felt my legs after thursday Veyo hil simulation and 10k on Saturday; otherwise, was a god idea to do some trail running; this reminds me always why i started running. 

AM:

Easy run AVP 10.15 (lot of breaks); kept it easy because of the increase of intensity this week; looking forward to this.

AM:

Warm up 2 miles; next time i need to do strides and get better warmed up for the speed work.

Speed work: 6x400 and recovery runs 400

Afterwards some running drills and strides

Cooldown: 2 miles 

AM: Yoga

Core and strength training

AM: 2 miles warmup;  

Veyo/Dem 2.5 miles +4% (> 500 feet elevation) and 6 miles -2%  AVP: 8.5 

2 miles cool down;

felt good during the middle and the end of the run; glad i was able to do the downhill regimen; was a little bit worried from last week; the downhil has definitely a huge impact on my ligaments and connective tissue; kind of feel it deep in there in my bones and connective tissue; hope this is a good sign; try to focus on the recovery.

AM: 2 miles on the treadmill warm up

6 miles trail run

Yoga/coretraining 

AM:

Warm up 4.6miles with strides; 

Prerace: ate only a banana; stomach felt good this time; its better to eat less.

Race: appeared to be hilly (137 feet) 

splits get better; more consistency