Believe to Achieve

4 mile warm up in 34:15.  8:33 avg.   then 5 min at 7:03 x 4 with 3 min at 6.6 mph.  9:05 pace.  Then five min at 6:58.  3 at 9:05.  Then last five min repeat at 6:50 avg.  45:22 for 6 miles.  Avg 7:33.  Felt great at 7:03 and 6:58.  Not bad faster either.  

4 miles     2 mile warm up.  Then 2 min at 6 incline 2 min at zero. Repeat.  Weights.  Then. 2 min at 6.5 incline 2 min at zero.  Weights. Done.  Courtney over.  So stopped.  Pace for last two miles 7 mph.  8:34.   Felt good.   

TM at 405 am.   10 miles. 857/841/841/834/834/827/820/813/806/and 800-730 last mile.   Off at 1 mile.  Potty and at 8.5 miles for water.   84:26 time.  827 avg pace for the run. 

3 mile warm up next to Jonathan and summer. 8:55/8:25/8:06.   Stretch.  Then 20 x 30 at 8 pace (7.5 mph) and 7.5 incline.  30 second rest.   Standing at side.   Tm still going.  Last two at 8 mph- 7:30 pace and 8 incline.  2.48 miles total only half was running.   Then .27 jog.  Then Jonathan wanted another fast mile and someone to join him. So I did.  His plan we ran 9.2 (9 him) for 1/2 mile then 1/4 mile 8 mph and a 1/4 at 7.5.  But I actually kept in at 8.2 til a mile. Little faster at end.  6:55 mile. Push-ups planks and little bit of abs.  

Christmas run with Kim Jane summer Carley Melody and Chandi (and Oakley janes dog)I met them at 1 mile marker as they ran from vasa and then ran to Jennie house. Stopped five minutes. Or more.  Then to my house.  Christmas lights on. And some divinity. Then carleys.  Picked up her dog.   Then to Kim's to call work. And one protein ball.   Phone died in the cold. Then to janes.   Up back way by Lincoln Academy then on trail to her house. Stopped for cider.  Yum.  Warned me up.   Then ran home alone. Bc I was short on time.  Watched Rise of Skywalker  with the family.  And Kristin COURTNEYs friend.  Very good.  Quite liked it.    Took 1 hour from janes to home.  Had no watch just they told me time when I left.  Got back at 910 am.  I left at 612 am for the start of run.  I had lots of bright red spots on my skin. Like I was burned by the sun.   After movie spots are gone.   But I wore my winter jacket the entire movie.