Believe to Achieve

thighs a little tight, much better than yesterday.  10 miles plan today.  

2 warm up.  8:32 avg.  started at 8:41.

potty/water.

8 miles in 60:49.  7:36 avg

started at 8 pace, then 753/ 747/741/735/730/724 with last mile at 7:10 avg

no fuel.  just water after two miles. and after run.  

felt strong.  7:13 more fatigue but 730-747 felt good.  minor twinge in left quad, like an electrical charge.  did kick backs every mile while running to remedy tightness in order to loosen

put on call ran at 6 am with Brooke C.  5 miles.   9:05 avg.  felt like time flew by

3 on my own 2 min and 20 seconds walk in between.  8:39 avg.

FREEZING!! 18 degrees.   overall avg 8:59.

515 am murdock with jane, bekah and chandi

520 am  Jane's house out and back and a mile loop to bekahs and back.

15.01 miles.   13 degrees.  says it all.  

8:18/8:14/8:14/7:47/7:40/7:55/7:49/7:40/7:53/7:55/8:03/8:15/7:49/8:22/7:54

15 mins of stops 

long one at 1100 north bathroom, probs 6 min.  

HOME tm.  706 am.  6 easy progressive.  started nice and slow 9:22 pace increased by 0.1 mph every 0.75 miles unitl 6 miles so ended at 8:27 pace.  Then ran hill sprints.

Hill sprints on tm:

8.0 mph 8 incline x 2 x 30 seconds, 45 second standing rest, too easy so increased by half a percent to

8.5 mph 8.5 incline x 13 x 30 seconds, 45 seconds standing rest.  calculated 7.5 minutes of hill sprints at 7:03 pace so just over a mile.  Felt strong.   But got tired last few during recovery.  Very doable for more.  

jogged a mile to get 8 miles in 8:55 avg.   (8:57  x 6 min, 8:49 x 3 min).  

breakfast with Laura Hale at Kneaders.  omelets :D. great company :D.

4 easy before work 5 am.  19 degrees. 5 am. With Brooke c   8:54 avg. 

12 canyon snowy and slosh.  Fork to well past second bathroom 2.5. Up.  Then down  to 4.6. Then up to 5.09 looking for Kim's jacket.   Snow was 2-3 inches up.  Plows came by at 3 miles. Made it dirty and sloshy.  Then down past mouth a half mile back to my car.   Careful. Footing.  Kim twisted ankle at 3 milles.  But she finished well.  No push pace. Just a jog.  8:24 avg for 12.04 though Kim's watch got longer. So probs more like 12.3 miles.