I wear girl running shoes cause I have small feet

Really easy run around the neighborhood. I was pretty fun running through all the leaves.

Warmed up 2 miles then did 4 mile MP tempo (5:57, 5:54, 5:58, 5:56). I wasn't to bad until the last 1/2 mile. Thought about doing one more but, decided to save it for another day. AP 6:22

8 easy down to the greenbelt and back AP 7:06. Still sore from the lunges I did on Sat.

5 mile warm up along Grimes Creek Rd. then 5 mile tempo @ 5:47 AP.

8 easy around the hood AP 7:21

10 easy along the country club greenbelt loop. 7:16

Warmed up 3 miles to the track, then did 8x400 with 90 sec recovery in between( 72, 72, 71,72,71,71,70, 69). Then I did a 2 mile LT  tempo run (5:54, 5:49) on the way home followed by 1 mile cool down.

Greenbelt country club loop. Ran a moderate pace toward the end. I didn't have enough time for a long  run today. AP 6:45

13 mile run with the last 2 at LT tempo. AP 6:59

3 mile warm up to the track. Did 3 x 1 Mile @ LT tempo interval pace (5:47, 5:43, 4:42) with 3 min rest in between. Then 3 mile cool down home.

pm. 5 easy around the hood.

8 miles easy along the Borah canal.

7 easy miles along the Borah canal.

9 miles in 1:01:05. Mile pace varied between 7:22-6:29

1.9 mile WU. 7 mile aerobic building tempo run in 42:24 (6:03 min/mile ave. pace). Then 2.5 mile cool down. I am going to start doing this same 7 miles along the greenbelt and see how I progress. It is time to start building a good aerobic base along with strenght and speed.

9 miles along the greenbelt from BSU. It was easy but maybe a little to fast for an easy day, but it still felt on the easy side. AP 6:42

Ran 10.3 miles easy along the greenbelt country club loop. 7:05
 

3 mile warmup to the track. 3 x 1mile (5:29, 5:29, 5:28). goal was sub 5:30, then 4 x 200 cut-downs (35, 34,34, 33). I didn't want to go to fast and crazy on the cut-downs because I did a workout like that a year ago and that started the issues with the hip flexor.

Long easy run from the house down along the dirt path part of the greenbelt and back. I saw a bald eagle and stopped and watch it for a few min. AP6:56

10.1 miles easy.

7 MILE AEROBIC BUILDER TEMPO RUN

2 mile warmup then the 7 mile tempo on the same greenbelt loop as last week in 41:34. It was 50 sec. faster than last week. I was breathing to Christmas songs (oh great! Rudolph & Frosty) during the run.

2.5 mile cooldown
 

11.8 easy and drills + weights

8 miles easy along the Borah Canal AP 6:47

Lighter speed workout

3 mile warm up run to the track

Did a few drills, strides, and stretches. I am going to try to improve my form at a faster speed.

Speed work concentrating on keeping good form while tired. 1600, 1200, 800, 400, 400, & 400

(5:22, 4:04, 2:39, 1:17, 1:16, & 1:14) Rest got shorter with each rep.

16 miles easy this afternoon along the greenbelt. Temps were nice and it was drizzling off and on.