Saturday 4/7

Ran 1 mile warm up-slow

Raced in a 4 miler (4 the park): challenged myself , finished in 34:33. Not bad at all, first 2 miles in 18:00 and second 2 miles in 16:33. Good pace change, came out strong and positive.

Beautiful morning, a bit warm with an 8:30 start but overall a good effort.

Walked back aout 1.5 mile to car.

relaxing the rest of the day and stretching

Friday 4/6

Ran 3 miles progressive pace: 9:22, 8:44, 8:43

Stretching

Racing 4 miler tomorrow

Monday 4/3

Monday

Ran 30 min slow warm up
Ran 2x10 min of relays (~ 200m) with medium hard effort, 5 minute rest between
core exc, planks, push ups, stretching

Saturday 3/30

Group long run:

Ran 8 miles, 4 negative split

Wednesday 3/28

Ran 3 miles easy
Ran mile medium effort
Ran 2x800 with 1 min break( 4:10)

Monday 3/26

sit ups, obliques, bicep curls
Ran 35 minutes easy warmup
Ran 25 min of continuous hill intervals-tough one
core exc, planks, push ups, balance and stretch

Sunday 3/24

missed usual yoga class but helped a friend move furniture from uhaul truck