Fuel SMART,Train HARD, Run FAST.

5 mile hike in the mountains with family pushing a jogging stroller...not so easy.

6x800 with 1 minute jog on treadmill between intervals. Splits were 3:15,3:14, 3:13, 3:12, 3:11, 3:09. They felt fine other than my right knee started to bother me by #3. All felt good but started to feel tired by last one. I plan to go on a 10 +bike ride this evening.

Set the alarm to 5am so I could get my workout in before work. Little did I know I would be called off until later in the day but glad to have it done.

Ran 8 miles total in 68 minutes on Davis. Lots of wind, rolling hills and ran on the grass not further irritate my knee. After  a very slow 1 mile warm up  trying to wake up and get up the mountain,  I pushed the next 6.5 miles to comfortably moderate pace to 7:20-7:30 pace. It felt comfortable but started to get more tired in the last mile up the final hill. Then ran a 1/2 mile cool down home. My Garmin was wigging out so I didn't get exact times, so I just went off the time left my home to when I returned home. Iced knees for 20 minutes and feel great!

Woke up this morning for a long run. Perfect weather. Ran down main on grass and rolling hills for 8 miles then turned around for 16 total. Easy and fun. Splits were 8:56, 8:57, 8:45, 8:48, 8:36, (starting to climb mountain trail)8:57, 9:00, 921, (back down) 8:08, 7:49, 8:07, 8:10, 8:21, 7:32, 8:50. Mile warm down thereafter.8:39average pace. Average heart rate was at 164 bpm or 75%HRmax. For the most part I can see where my up and down hills were with my splits. The flat areas I averaged around 8:10 pace.

I found a pretty cool trail at about mile 6 I started to run up, well It more like wogging:) I would like to explore it more and do a significant amount of my run there next week!

Felt good post run. Took an ice bath and put on the compression sleeves. Ready to recover and get back at it on Monday.