Fuel SMART,Train HARD, Run FAST.

Ran Davis Blvd early this morning. I was so scard and prayed all night I would not be attacked by a Cougar since several people have been seeing them in their yards in the neighborhood. AHHHH! Every dog, deer and movement made me think I saw a Coug. No spottings today:)

Ran the rolling hills and felt ok. The first half I felt a little jello like but pulled it together the last half and felt good. Planned to run according to feel and not push too much.

Mile warmup the mountain. Hard to get a good cadence with the hills, thus the slower and faster split times but overall okay average. Spilts were 7:54, 8:07, 8:24, 8:17, 7:44, 7:23, 7:08, 6:39. Average 7:42 pace.

Stretched with ice bath, compression sleeves and iced knees. Good run. 

Today I went to the gym for speed work so someone could watch my baby for the next hour or so while I was delirious. Today's workout was 1x3200m @ 1/2 marathon pace, 3 mins rest, 2x1600 @ 10k pace, 2 mins rest, 2x800 @5k pace, 2 mins rest.=5 miles speedwork.

It didn't look too rough on paper at first, but it ended up being pretty challenging for me.

Times:

3200 @ 12:50 (6:25)

3 min rest

1600 @ 6:07

2 min rest

1600 @ 6:10

2 min rest

800 @ 3:00

2 min rest

800 @ 2:58

400 m jog and 10 min cool down on elliptical. 

The last 800 I had to hang on to the sides not to fall off. I can't remember the last time I had to do that. Exhausted afterwards but legs felt fine! Stretched, iced and compression sleeves afterwards. I might do a couple miles tonight after the kids go the bed to up mileage and stride out legs. I'm off to a funeral in Idaho for the next couple days so who knows what I will fit in. Long run (20) planned for early Friday morning.

Long run down main early this morning with long rolling hills. Felt so good for this run today. Ran calm and strong. AP at 7:50min/mi. One more hard workout on Monday then taper.