KristenRuns

Long run from harbor island to cabrillo. Ran through rosecrans national cemetery. Lots of hills. Most miles between 8 and 8:30 except the hills--took it easy on those.

The rolling hills on this route were pretty steep - and joints feeling a little achey several hours later. Probably from downhills at the end of the route - might have had some bad form.

Looking back at my training logs - I ran this route 4 days before I sprained my ankle April 2013!

legs/core.
 

Joints still feeling it after Sundays long hilly run so I did elliptical in lieu of an easy run for 30 minutes at moderate effort (145-150 heart rate). Followed by pull-up workout.

5x20 push-ups 

4x13 cable rows (55 lbs)

3x12 upright rows (30 lbs)

3x11 pullovers (25 lbs)

3x5 plyometric push-ups 

Easy run in my neighborhood - called Mission Hills. I live in South Mission Hills - today I ran up to North Mission Hills - and it felt like an entirely different neighborhoood. In North Mission Hills, there windy, narrow roads that follow the canyons and hills. In my part of the hood, we are on a grid layout and the streets are pretty wide. Interesting place for an easy run. Had to really pay attention to directions so I didn't get lost!

Progression run on treadmill last mile at 7:30

Treadmill speed workout. 4 x 0.5 at 9.5 (6:18).