Believe to Achieve

3 warm up in 26:01     8x 2.5 min at 9.2 mph. 6:31 pace.  2.5 min jog in between.  Felt so tired getting up this am.  Sugar I m sure culprit.  So did first foot then took longer rest in between but still did 2.5 min in between at 6.7 mph.  8:57 pace.   Upper body abs with Kim when she arrived.  

finally ran outside! felt so nice to be in the Wintery breeze.  Ran from my house to top of 1100 north entrance to grove creek trail head.  stopped only at light.  pace decent actually.  9:02 first mile mark (wore stop watch) then course sharpens to a pretty good grade.  at least 7 percent may 8 or 9 at times.  or 15 lol.  course tooled 2.64 miles up.  25:26.  avg 9:38.  stopped there to enjoy the Rocky moment.  it is not an easy feat.  then jogged down.  didn't pick up pace at all.  just natural easy pace.  21:19.  8:04 avg. last mile 8:18 (little less, was on other side of road coming back)   total time 46:45 for 5.28 miles.  8:51 total avg for entire run.  Christmas party at Janes.  It was wonderful!

Warmup 6.5 mph x 5 min    
7 speed 1 incline x 2 min alt w/
6 incline at  5.8 mph x 2 min  repeat   
then flys and lunges   
7.5  speed  1 incline x 2 min alt w/    
6.5 incline and 6 speed     Repeat 
then side raises and planks    
8 speed 1 incline x 2 min    

7 incline 6.5 speed  x 2 min. Repeat then jump squats and burpees        
8.5 speed 1 incline x 2 min  and 7.5 incline and 6 mph  x 2 min   Repeat  

Last climb 10 incline x 10 min   1 min increments from 5 mph to 5.9 mph  47 min   5.14 miles  

Harder than it reads  

5 in 42:02.  Avg 8:24 pace. Started at 8:57 pace increased every half mile by 0.1 mph until 5 miles.   Potty.  Then right into where I left off.   5 more miles but started at 7.7 then to 8mph.   Stayed there til  7.1 miles.  Then back down  increments to 7.7 mph. Stayed there for two miles to 5 miles.    Avg 7:41 pace.   Total avg 8:02.  Tm were the ones that are harder so that's good.   Meaning like running out doors when at 0 percent.