Speed Work 09-27-11

1-mile warmup

5 - 1/2 mile repeats at 3min each ( ate GU after one lap, stomach problems)

1-mile cool down ( felt weak/tired throughout workout)

Easy Tempo 09-26-11

One mile warmup
5 -miles at 8:34 pace

12.3 long run 09/24/11

Slow run felt flat even though temp was at 64 degrees.

Best 5 Mile Tempo

9/21/11 - Pasta with red peppers for dinner and 8+ of sleep

9/22/11 - warmup 1 mile jog, first mile of tempo at 7:30 then 4 miles at 7:13 = 36:50

Speed Work 9/7/11

1 mile warmup
3- 1 mile repeats @ 6:27 (9.3 miles per hour)
Was planning to run 4 repeats, but right knee started to hurt
1 mile cool down

9/3/11 - 9/6/11

Saturday
15.2 Mile Mt. Bonnell run starting at 5:45am time = 2:23 temp = 77 (very humid)

Sunday
Core workout

Monday
8.1 Mile Parmer loop at 1:07:23 (From Pavillion 6.1 miles at 8:04 pace = 49min) temp=75

Tuesday
5.30 (8 laps at Quarry lake), too tired for speed work, also did some core work

Speed work and Fast Tempo

Tuesday - All day meeting so no running
Wednesday - Afternoon speed work 2-mile easy job, (4) half mile @ 3:00ea
Thursday - 2-mile easy jog, 3-mile tempo in 20:58
Friday - 3 miles at 8:34pace