Believe to Achieve

4 warm up easy.  First a half mile on different tm. Then moved next to Kim when she found two better together.  Then 1.5 miles.  Stop stretch.   Then a little over a mile. Then scattered jogs and pick ups.  So about 3.8-4 warnup.  Then 30 min. Two min on one min off x 10. Didnt stop.  Started at 7.5 mph /7.6/7.7/7.8/7.9/8.0/8.1/8.2/8.3/8.4-8.7 last one. One min jog between all 6.5 mph. 9:13 pace.    Felt strong but definitely tired.  Very sweaty.  3.72 miles in 30 min.  Jogged 6.3-6.7 mph until 4 miles after a five min break.   Hydro massage at vasa.  Stretch. 8:03 avg.  

1.5 warmup 13:44. 9:09 avg.  1.5 more  8:56 avg.  then said let's try the hill workout at 6 mph instead of last three times 5.5 x 2 and 5.5-5.7 last one.   Was only gonna do two rotations.  7 incline 8 incline. Bit went to 12 incline. Took water break and finished.   It was hard ti start again after a break to go to heart attack zone again but stuck with it with some brief front rail holding one hand Amd one above rail.  Then the three by 30 seconds were a killer !!  Burn legs burn.  And stomach spent. But felt so accomplished! Walked five min  incline 3-5 percent 3-3.5 mph.  Hydro massage.   Walked all the walks didn't get off except when said.  1.71 for giant hill workout. The harder tm.  

Worked   

3 mile forever warm up varying paces 6-6.8.    Briefly like seconds faster.   Then Kim and Jane doing hill workout so did modified.  Started with 4.5 c a couple then walk then 4.5-5.0 from 10-14 percent incline. Then 5.1-5.3 for 30 seconds x 3.   Diet doctor pepper creeping into my life at work snack bar 

Chatting at gym.   Met Kim Mel Julie e. Then rest later. 6.0-6.5 mostly. Briefly faster mostly 6.3 

6.7 miles no stopping. 6.1-7.3 mph. A little faster at end  60:04.  Then Kim's work out modified.  Wasn't going to do it just try it out.  9 mph. 0 incline. 30 sec    30 secs 6 mph x 2.   That was the try.  Then got water. Came back did same but for 4.  Then one min walk 3 mph.  Then 2 incline 8.5 mph.  X4.   Then walk 3 mph x 1 min.  1.15 miles  Rethink.  Bathroom.  Spray cold water over me.  Came back. 4 percent. Start with jog 6 mph. Then   8 mph. Repeat x 4.  Then one min walk. Then two 7.5 mph x30 with 6 mph jog Amd just too tired to finish.  With the extra two trial at the beginning I called it done.  This work out ends with this 6 incline and 7.5 x 4.   Hydro massage.