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Double day

September 27, 2017 (Morning)

Exercise Type: Run

Comments:
Am run- ok I know you may not like this but we gotta get you used to running hard in the morning once in awhile. You tend to kill the evening runs which is awesome and how I prefer to train too, but Every race we do will be 8am or earlier so let's shoot for this one in the morning if at all possible!!

arm up .5 miles easy

Run 2 miles at tempo pace (maybe low 8's)
Rest /jog 3 min
Run 1.5 miles at tempo pace (maybe high 7's to low 8's)
Rest 3 min
Run 1 mile at tempo pace (similar pace or a bit faster would be great)

So the idea for all 3 of these long intervals is to try to find a pace that is challenging but no over your head.
I think if you start close to 8 pace, you will be able to maintain pace or even speed up.

But main concern is to get a solid effort for the 2, 1.5 and 1 mile pieces;) the 3 min rest or jog in between is important so that your body is recovered and able to go hard again..

Cooldown 1 mile easy for miealage


PM run- easy 4 at run club
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was still suffering from the muscle pull. did 4.5 miles. did the first mile 7:15 pace with sarah.. she took off on 5 mile course, and my leg was hurting. I cut-off for 4 .. 8:30 pace..sprinted at end. Not a great idea.. wokeup the next day barely able to put any weight on my left leg.