Jan 19-22

Mon: (Jan 19) Easy run. Keep it short (5-6 miles) but not too slow. 6 X 100 strides.

4 mi in 30 mins (strides embedded)

Tue: Speed! 15 min. warm-up 15 X 1 min. hard/ 1 min. easy; 15 min. warm-down. Roads would be best for this.

Too busy at work and ran out of daylight. Was going to hit treadmill but felt tired and ill. Day off.

Wed: 7 miles steady (no strides)

Swith Tues. 15x1 to Wed.

1.25 mi warm up 10 mins

15x1 in 4.11 mi in 30 mins

1:45 cool down

Thu: 4 miles at 7:30; 1 mile at 6:30; 1 mile at 7:30. All continuous.

Limited time today so shortened the run but made it faster.

2 mi 13:30

2 mi 13:30

1 mi 6:30

5 mi in 33:30

3 days to the Vancouver Lake 1/2 Marathon