Long Run – 11.82 Miles Total

7:05 Pace

Ran with Gerardo. My legs hurt like hell.

5-4-3-2-1 Workout – 8.9 Miles Total

• Jump Rope - 5 x 20 Each Leg
• 15 Sec Strides 1 Minute rest
  • 5:19, 4:16, 4:30, 4:18, 4:16
• Warm Up
• 5-4-3-2-1 Workout
  • 5min-5:06, 4min-5:02, 3min-5:02, 2min-5:07, 1min-4:46
• Cool Down
• Gym - Legs

This workout consists of 5 minutes fast, 5 minutes slow, 4 minutes fast and 4 minutes slow, and so on and so forth. The objective was to hit 5:05 pace for the first repetition and then get faster on each of the following repetitions. I didn’t quite manage to do that but at least I didn’t blow up and was able to maintain pace. The next phase will be to get those next few reps faster and faster. I give myself a B- on the workout.

8.65 Miles Easy

• Jump Rope - 5 x 20 Each Leg
• 15 Sec Strides 1 Minute rest
• 5:03, 4:46, 4:51, 4:34, 4:32

6:52 Pace

8.69 Miles Easy

7:46 Pace

Progressive Run - 8.87 Miles Total

• Jump Rope - 5 x 20 Each Leg

Progressive Run

Mile 1	7:04
Mile 2	6:55
Mile 3	6:37
Mile 4	6:09
Mile 5	5:59
Mile 6	5:42
Mile 7	5:24
Mile 8	5:15
Mile 9 (1/2 Mile)	5:31

• Cool Down .37 Miles
• Gym - Leg Work

Today was a real treat. Three time Olympian Justin Chaston joined us for part of our workout. It was basically Justin, Sean, Luis, JP, Me, and later our Ethiopian friend Mahta. It was a lot of fun especially since I took another step forward in this workout. I was able to hang through Mile 8 and ran a quarter of a mile at 5:15 pace on mile 9 but then blew up and quit at the half mile point. Later on Mahta joined me at the gym as I worked out on my legs and he worked out on his core.

It's so nice to finally be able to see some progress after 6 months of no progress at all. I'm way past due!

8.68 Miles Easy

• Jump Rope - 3 x 20 Each Leg
• 15 Sec Strides 1 Minute rest
• 6:28, 5:41, 5:43

8:19 Pace

Legs trashed from Saturday

5.77 Miles Easy

7:31 Pace