met Rebecca at her house and we headed up the canyon, right off the bat my legs were toast and my plan was to do an 8 mile tempo at MP which is 7-7:15. Well I decided that I'm going to try and just do tempo's at or around 6:45 and start with 4 and work up seeing my main goal this year is to break 3 hours at SG marathon. I need 6:45 to feel easier. We ran up the canyon and then did the tempo down, again my legs were toast from yesterdays workout but this is all in my plan I want to do these workouts on tired legs. miles were 6:53, 6:45, 6:56, 7:04 my quad was cramping on the last mile and I really felt like I was at the end of a marathon pushed to the end. 1:22:36/7:39 New thursday HiiT 50/10 3x figure 8 with 15lbs V up roll up spider crawl advancing forward scissor with a twist Heavy weight pull up to push up 25lbs in each hand superman |