A Lean and Hungry Look

Easy effort with Brooke around U campus.  Happy 4th!

Our July 4th was jam-packed and I didn't get to bed until 12:30.  I woke up feeling like I'd been run over by a truck, so I skipped today's workout and went to bed early in hopes of being able to do my speed work tomorrow.

Quarter-mile repeats at Liberty Park.  1.5-mile warmup in the Vibrams on the woodchip path, followed by some strides in the DS Trainers, then did 9 intervals with 75 sec active recovery between each.  Splits were as follows:

1: 74 sec (4:58/mi) (AHR 159/MHR 172)

2: 78 sec (5:12/mi) (172/178)

3: 75 sec (5:01/mi) (163/178)

4: 76 sec (5:04/mi) (173/180)

5: 79 sec (5:18/mi) (174/182)

6: 79 sec (5:18/mi) (173/180)

7: 75 sec (5:01/mi) (171/181)

8: 77 sec (5:07/mi) (174/181)

9: 79 sec (5:19/mi) (174/182)

1.5-mile cooldown in Vibrams.

Easy 8 at Bear Lake.  I actually felt like crap for the first 4 but worked out whatever was slowing me down and finished pretty strong.

Long hill repeats at Bear Lake.  2-mile warmup, then did 8 repeats of a 1/4-mile modest hill, jogging down between each.  Pace ranged between 5:15 and 5:30 on the repeats.  2-mile cooldown.

Still at Bear Lake.  I ran to the north shore and along the flat road to the turnaround point, then headed back.  At the 11-mile marker, I picked up the pace and finished with a 5:54.