Fuel SMART,Train HARD, Run FAST.

2 mile walk with Celeste

1 mile with Steve

7:00AM- 9 miles total on Davis. 86% humidity but felt cool outside.

I felt good today, even from the start.

Ran up to Davis, then turned South to the end- 10:15, 8:06, 7:45, 7:49, 7:10 (.40). 

Turned around and ran change of pace 800's. I started off wanting to do 10k pace, but changed my mind half way to hmp due to the course. This hilly route is hard to run in the 6 min range for any given mile, so I went more realistic. I also knew the splits would be uneven so I went by effort.

6x800 Continuous, alternating between mp and hmp=4 mi @ 6:18AP

3:00, 3:27, 3:07, 3:30, 3:13, 3:29, (2 min drink break half way)

1x1mi @ 5:43 downhill

*8 mi@ 7:03ap on Davis Blvd, so happy with this overall!

Getting aches, time to retire Mint Ghosts.

LPT with Andy, nothing special. 7:58 there, 7:25back. It was humid! 7:43ap

Day off from running.  Instead, I focused on another hobby. I made Twix cupcakes that took me exactly 3.5 solid hours to make. Then I made a fresh pasta meal that took another 1.5 hours. I cooked from 12:30 to 5:30! Nothing sounds or tates good after a day of cooking, not even my creations. Steve loved them and so did the neighbors. I enjoyed the outlet. 

1.5 mile walk at night with Steve and Lucy.

6:30 AM- Hill running day. I ran down to 400 E, then turned back up East to avoid construction. Then ran down to Main Street. Stopped at Pheasant Brook to look at the frogs in the pond. Then I ran to Chase Lane and headed up East again all the way to the top, or the turn off to head North on BST. Made my way towards the waterfall, but decided to turn around. 1.5 miles of a steep uphill climb. I decided to get some downhill pounding on the way back and push the uphills too. Ran back down and turned on 400E, and back home.

My mind wasn't totally focused. I was too distracted with my "to do" list at home. I'm leaving to a running retreat in Napa tomorrow for a "Podium Retreat with Kara Goucher." Hoping to get some inspiration and just have a good time. I also get to meet and room with fellow blogger, Toby for the first time!

3 mile wu

1x1.5 mile steep hill climb (slow but breathing hard) 

1x 2.5 miles @ 6:07 (down), 7:04 (up/down), 7:09 (up)  =6:42 AP

1x60 sec uphill sprint/60 sec rest

5x 20 sec uphill sprint/ 30sec rest

Off. Traveled to Napa, California today for Podium Retreats with Kara Goucher.

45 mins Pilates with Tracy

5 mile run with Kara Goucher and group

30 mins core work with Kara and Adam. Loved the exercises!