Workout|Wednesday
Late evening workout. With the cold weather and the ice on the roads the workout was taken indoors and done on the treadmill.
20 minute warm up with strides.
20 minute breakdown tempo(10 min @ 5:36; 7 min @ 5:24; 90 seconds @ 5:14; 90 seconds @ 5:04)
5 min jog
8X50 second hill sprints w/equal distance jog(done at 4% incline at 5 min/pace)
5 min jog
12 minute tempo @ HM.( 9 minutes @ 5:24; 3 minutes @ 5:19)
10 minute cool.
Best I have felt doing this workout. I have felt really strong and motivated the last couple of weeks. For the most part the body is feeling good, and ready to tackle some winter mileage and workouts.
Moment #5
Bryce Canyon Half Marathon. Riley and I decided to head south for a quick over nighter and race. My goal was to go break 1:07 for the first time. Came up 4 seconds short of that goal which was okay. Most important was to execute race strategy which is a must at altitude. Stayed conservative for the first 2 miles and found myself in 10th place overall. Overall the next 11 miles I was able to pick everyone off except Bret and Riley. Came in 3rd overall and won $300. Way fun trip and great race!
| 