4.0 mi

4.0 mi

3.0 mi

1.0 mi

Went to Lisle to watch my daughter’s Middle school conference meet. She ran a 1 second PR to complete the feat of running a PR in all 5 of her races this season. Saw lots of people I knew there: Sipple, Quick, Adelman, Caldwell among others.

4.0 mi

Plenty of running back and forth at st. Charles, though intermittently. Fun meet. Moving in the right direction.

4.0 mi

7.5 mi

2 mile warm up. 10*3 minutes threshold in Golfview neighborhood. HR stayed consistent and I got faster as we went…starting at 6:00 pace down to about 5:46-5:50 by the end. .5 cool down.

4.0 mi

8.0 mi

3 mile warm up, 6*5 minutes threshold with 1 minute rest, .5 cool down, short weights.

4.0 mi

4.0 mi

4.0 mi

4 mile tred plus 10 minute bike.

6.5 mi

2 mile warm up, 25*1 minute at threshold pace, half mile cool down.

4.0 mi

7.0 mi

2 mile warm up. 4*7:30 threshold with rests of 60, 75, and 90 seconds. Ran this around 6:05 pace. Mile cool down. Great weather!

4.0 mi

4 mile Tred mill run plus 20 minutes on the bike.

5.0 mi

Ran the post-meet workout with the boys. Mile warm up over the bridge than did the workout along the river walk: 2*90 seconds threshold, 6*90 seconds at 3 mile race pace, 2*90 seconds threshold, mile cool down.

3.0 mi

Good stuff today at GW/LT tri meet. Lots of big improvements. Congrats to Nate the Great on the win!

13.3 mi 45:00 3:22 /mi

6.0 mi

1.5 warmup, 5*5 minutes at threshold with 1 minute rest, .5 miles.