Training Log Archive: verticalwanderer

Run 4: 60:00 easy rolling trail run.

Took my girls for a trail run...their first ever! They did great!!

Run 1: After the normal 15:00 easy run warmup and a few flat strides, the workout is 4 x .5 miles @ about 8:35 pace with a 2 minute recovery consisting of easy running between each. Cool-down with another 15:00 of easy running.

Run 2: On the TM, run for 50:00 at normal easy pace, but each 5:00, crank the incline up to 4% and run the same pace but uphill for 1:00. Then lower it back down and continue till the next hill starts. This shouldn't be too strenuous of a workout; if it is slow down the pace a bit.

OR for an outdoor version of this workout, run a rolling course for 50:00 mostly at an easy effort. Make it an easy hill fartlek by pushing a few of the hills.

Run 4: 30:00 recovery run of any kind.

Ran with my dog....maybe the last time I will try to take her running....she is getting too old!!