Running To Beat Mark

4 easy wanted to do more schedule and miscommunication on my part did not give time for that

easy around town where I teach flat windy cold first sub 15 degree run of year

Only time for a quick one tonight but got in a mile warmup 3.2 faster pace and then mile cooldown

mile warmup was not enough for the cold so I took it a little easier the first 4 minutes of the 3.2 than I would've liked. Still ended up in 20:12 for the 3.2 so 6:19 pace. Out and back course on way back I went 9:41 or 6:03 pace thats what I was hoping for whole run.

Not too discouraged because I did not warm up all the way, I am more discouraged with how busy this week has been and the lack of mileage, especially after I was finally starting to build again! Hope rest of week is better.

5 easy then tough cycling workout courtesy of emaurine

First off, I am happy with the workout because this was a day where everything about getting ready and getting going was slow and dragged out trying to talk myself into going. No MOTIVATION.. (at first). 

Got to track did mile warmup and I was jogging I tried to figure out what I could handle tonight. Then I said wrong attitude and tried to see what I could challenge myself to do. Came up with goal as 5x1 mile all right around 6. First mile ran 6:01 then I had crazy though why don't I give myself only a minutes rest while making sure I run a 200 (8:00 pace). So i do that run a 6:00 mile and do the same rest finish with a 6:02 mile. By this time I realized I was going to do 2 sets of 3x1 mile goal 6 minutes with 1 minute recovery at 200m. After third mile take a 2:30 break and back with a 6:03, 6:00, and 5:53. This set I let myself go 1:05 for first rest 1:10 second rest. Really felt good after the workout that I could do this workout on little sleep and little to no motivation.

mile cooldown.

4 easy 

Six easy legs and mind were shot before I even started so I decided not to do a faster workout today