Last 2 Weeks

15 Monday --- 8 --- 6x1000 one uphill one down hill all under 3:50
16 Tuesday --- 8.38
17 Wednesday--- 6
18 Thursday ---12--- 10 mile progressive run started at 8:20 finished at 6:20
19 Friday --- 0
20 Saturday ---15
21 Sunday ---6
22 Monday ---7 --- 5x1 Mile 7:14, 7:10, 6:57, 6:35, 6:03, 5:54 each mile had 2 hills.
23 Tuesday ---6
24 Wednesday ----10 --- 8 Mile tempo run Splits 6:55, 46, 45, 41, 37, 49, 49, 57 last three into head wind. Avg 6:47
25 Thursday --- 7
26 Friday ---0
27 Saturday --- 22 ---Last 7 miles MP with 14 hills.
28 Sunday ---5--- Ran with daughter 2x 10 tempo run.

Feb 8 - Feb 16

Monday -4.5 - KW Hills Cut short due to Storm
Tuesday -10 - Avg 7:15 Pace
Wednesday- 8 - Recovery/Cross-train Treadmill Gym
Thursday -8 - 8x800 MR Goal time 1mr b/t treadmill rain/cold
Friday -0 - Recovery/Cross-train
Saturday -20 - Last 5 miles @ 7:38 pace
Sunday -0 - Head Cold Took Day Off
Monday -8 - KW Hills 6x1000 2 up hills 1 down hill, times 4:06, 3:50,51,49,47,42
Tuesday- 8 - Easy 8:00 pace

First 20 miler in a year, felt great after the run. Caught my second wind at about mile 17 and avg 7:18 for last 3 miles.
Started getting a head cold Sat. night so took off Sunday.

Feb 1 - Feb 7 Training & Race

1 Monday - 8 Miles Easy
2 Tuesday - 7 Miles 2x mile@ 5:53-59 2mr(5mr)4x800 @ 2:56-3:00 2mr
Actual Mile 1-5:57, Mile 2-5:56, 800's 2:58,58,58,56
3 Wednesday - 0 KW Meeting
4 Thursday - 8 Miles Recovery
5 Friday - 4 Miles Recovery
6 Saturday - 16.4 Total Buffalo Wollow 6K AM / 8 Miles AM, 8 Miles Beach Run PM
7 Sunday - 0 Gym

43 Total For week

Buffalo Wallow race Saturday was a little wet and muddy but a lot of fun. Times were a little slow due to the slick hill's.
Start Kenyan Way hills tomorrow. Haven't done hills in about a years so I'm looking forward to it. Hope the rain holds off until we finish.