Trial of Miles, Miles of Trials

30 min. fartlek 4.85 miles. 5 min. hard, 5 min. easy, 4 min. hard, 4 min. easy...down to 1. Ran this on dirt roads near Martins Cove in Wyoming.

5 min. at 5:16 pace

4 min. at 5:04 pace

3 min. at 4:50 pace

2 min. at 4:52 pace

1 min. at 4:21 pace

Comfortable recovery run at 7:00 pace. Ran on some roads and trails in Wyoming.

Got up early to do 10X60 sec repeats with 90 sec active rest in between. Didn't do all of these with the team cuz I raced the next day so this was kind of a makeup. Ran through forest in Wyoming at Devils Tower National Monument.

1- 5:16 pace

2- 5:16 pace

3- 5:00 pace

4- 4:46 pace

5- 5:16 pace

6- 4:46 pace

7- 4:33 pace

8- 4:33 pace

9- 4:46 pace

10- 4:46 pace

Recovery run at 7:15 pace. Ran in Keystone, South Dakota near Mount Rushmore 

4 mile tempo in 22:10 (5:33 pace). Didn't pace very good and went a little too fast the last 2 miles. Surprised when watch beeped 5:20 for mile 3. Wish I had my boys to push off of cuz I struggled. Sick scenery tho, ran through the forest in South Dakota.

1- 5:42

2- 5:46

3- 5:20

4- 5:21

Relaxed long run at 6:50 pace. Felt really good. Ran some rolling hills in Cheyenne, Wyoming.