Believe to Achieve

1 mile tried 841 pace (gonna do 10) but pull in hamstring and quads sore so after 0.3 miles moved back to 9:22 pace.  so with slow to warm up tm first mile 9:30.

one min rest.   then 9:13/ 9:03/8:57/8:49/8:41/8:34/8:27/8:22  water/stretch

two miles 6:49 pace for first 0.6  miles 7:03 for last part then back to 6:49 at 0.9 until end of two miles.  13:50 for two miles.

avg 8:26 for the ten.

3 in 25:09. Pick ups x 30 sec x 5 8.8 to 9.2   Start pace 8:57

7 x 5 min /2 min  easy 

6:53 x 5     10 pace   Repeat x 1

6:53 x 4 min 6:49 x 1 min 10 pace for the 2 min

6:53 x 3 min 6:49   2 min   950 for 2 min

6:53 x 2 min 6:49   3 min    9:50 for 2

6:53 x 1 min  6:49 x 3 min 6:44 x 1 min   9:40 x 2 min

6:53 /6:49/6:44/6:39/6-6:31 last min.  This part got me to 6.3 without last 2 min jog. 40 second rest. Cooldown to 7 min. 7:13-8:57 pace. Started slow and got to fast. 52:29. 7:30 avg for the 7.    Felt controlled but some fatigue. 

10 on. Murdock. 15 degrees. Layers on. Top 3.  Coat like a bear.  Got sweaty by. Five. Took off gloves at 4. Coat at 5. But then arms froze Bc sweat. Stopped at 6 to put back on. Total stop 1:55. Pace out 8:08.  Pace back 7:45 avg. sun on face way back. By mountains some shade. But sun peeked at half mile blessedly.  Went north instead of south.  Nice change but more exposure. Glad sun out.  7:57 avg for 10 

23 degrees and snowing!! 85 percent humidity.  barely any wind.  14 miles. Pine Hollow- up 0.2 miles and down to fork, up to tibble to second bathroom and down to maceys.  14 exactly.  30 min exactly of stops.  Kim, Chandi, Jane, Bekah and me.  Bekah let me use her crampons since she had trail shoes.  Jane and Kim also had trail.  Chandi braved her endorphins!  

8:23 avg.  108 % performance rating.  Must know we were running on 2-4 inches of snow!  

AVG heart rate 154.  

9:55, 7:32, 8:45, 9:10, 9:47 (big hill), 8:14, 8:05, 8:17, 7:56, 7:49, 7:50, 7:55, 8:09, 7:54.

last two miles some pavement with the  crampons which felf like tap shoes and non giving.  Found side walk wtih snow last half mile so that helped.  8:23 avg.