Running To Beat Mark

4 easy with emaurine

1 warmup   2 with other pair of new shoes (kinvara 4 lightest shoes I have ever had (besides spikes)) did not feel like I had any shoes on! Goal was run with feel, no watch on me, and get an idea of what comfortably hard was, 11:40 so not too shabby for no speed work in past few weeks. Starting spot to build off of at least. one cooldown

6.5 easy legs felt good after 2 so I went a little faster last four no watch though just based on feel.

Hilly route for Nebraska and twenty five mph winds made it even more fun.

1.5 warmup 4x400 hills (suppose to be fast but the last 150m was pretty steep so it was a grind up) then 8 x 200 hills so that I could actually make them faster. Recovery was just down the hills... 1.5 cooldown

Thunderstorm when I woke up this morning, could not go to track as planned 4 on treadmill all I had motivation for

Cycling class with emaurine!

easy tonight was not properly nutritioned (not from candy!) just super hungry

Off day knee still hurting so taking it easy

Wasn't sure what I was going to do when I woke up this morning. Was going. To. Base it on knee. Did not hurt in first mile so did five mile "tempo" was planning to just shoot for 35 minutes but instead ran 33. Then took minute break switched shoes to the kinvaras and ran three miles in 18:26. Purpose that I came up with for this as I was running is to let myself know what pace I can hold end of race when legs are tired. It was pretty much like clockwork around the track high 1:33 or 1:34 for 400 so 6:16 pace is what I could hold at that comfortable yet still giving effort pace that only if you have run races before you know what people are talking about. Probably could have gone faster during the three mile but I am not upset for first " workout"in a while