AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: race run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Jingle Bell 5k. Won this race. 17:04. Splits: 5:32, 5:52, 6:03 (pace). Race was short at 2.98 miles on my garmin. Relatively hilly course. Downhill first mile, variable second mile, uphill third mile. Fastest 5(ish)k in quite a while.

PM RUN

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Shoe: 4.5 Title:

Summary:
Foam rolled and stretched at home

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill. Bit of core/legs after

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Mild to mod progression. Ran down to Liberty Parking and then did loops for a total of 10 miles, then 4 miles home uphill easy. Splits in the low 7s/ high 6s for the first 4 miles, then 6:30ish Pace for 6 miles.

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
5x 400m on hill by Popperton Park with 400m jog recoveries back down the hill, then 1 mile easy to the 11th Ave park and did 4x diagonals on the soccer fields, then another 1 mile easy and then 1 mile uptempo downhill. 5:5x pace for the uphill 400s, 5:1x pace for diagonals, 5:53 for the downhill mile.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill workout due to inversion. 2 up, 4 down. 10x 1min @GHMP/ 1min easy and then finished with 1x 2min @GHMP. Pace was 5:46, 5:42, 5:39, 5:36 thereafter. Recovery pace was 8:49.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill. Then 5x50m pick up on the indoor track

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Moderate effort run up city creek. Mainly 7s up the hill with some 8s, then 6:40s downhill.

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Legs and core after

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Avenues and Capitol

PM RUN

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
30 min fartlek on the U of U track. Plan was 1min on/1 min off at GHMP/ 8:30ish pace. Ended up feeling pretty smooth so monkey ranges 5:20s for ?on? and 8:00-8:20 pace for ?off? segments.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
easy

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Moderate run on hilly terrain. Ran in the Aves. pace ranged 6:40-7:40 depending on up vs downhill. Overall 7:15 pace for 7 miles, then one easy mile back up hill to home.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Oakland Hills and down to lakeshore. 7:50 pace.

PM RUN

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AM RUN

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Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Lake merrit and tressel glen

PM RUN

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Lake merrit. Approx 8:00 pace

PM RUN

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Shoe: 4.5 Title:

Summary:
Tressel glen. 8:15 pace

AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
8x800m with 2min rests. Did this at Piedmont Track. Goal was 5:35-5:45 pace. Pace (min/mile): 5:41, 5:39, 5:37, 5:37, 5:35, 5:35, 5:30, 5:33. Rests were slow shuffle jogs around 9:30 pace.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Lake merrit

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
4 mile GMP tempo (5:55-6:05 pace goal) around lake Merrit. 3 up, 3 down. 4x pickups within the last mile of warmup. Splits: 6:07, 5:52, 5:54, 5:54. Definitely felt a bit of fatigue in the legs left over from Tuesday, but perfectly manageable workout.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:
Ran 3 miles on Angel Island in middle of hike. Then unexpectedly had to run another mile later with a pack on to catch the ferry.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Approx 8:50 pace. Sore, But loosened up in the second half of the run.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Ran an out and back on the 17 mile drive from pacific grove to pebble beach. Sore calves. Loosened up after the first few miles. Approx 8:30 pace overall.

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Coastal road in pacific grove. Mild soreness in claves. 8:30 pace.

PM RUN

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