Woke up feeling great no aches or pain so off to the basement to tackle today's scheduled workout. Thursday I consider the hard day, it is the only dat that I dread(well that is a strong word) but love the feeling of accomplishment when done. Today 2 mile Tempo run at 10K pace

Dynamic Flexibility

1 mile warmup @ 4-5.3mph
2miles @ 7.0mph
1 mile cooldown @ 4-5.4mph
4.0miles 41 mins 10:15pace

Barry's Bootcamp Lower Body-24 mins skipped the warmup

Denise Austin Daily Dozen Lower Body-12mins

Denise Austin Daily Dozen Yoga Stretch-12 mins

This is an awesome combination working the legs after they were already severely fatigue was great, Barry's LB workout is just such a perfect leg workout and Denise's workout catches the rest.


Last run before the race on Friday, weather wise it's suppose to be cool and nice. I am going to try using the visual partner on the Garmin this time instead of a rabbit. Based on my training plan, 10K pace is 8:36 (A), putting last week's 10mile pace in McMillan Running Calculator my 10K pace is 9:11(C) so will shoot for 9:00 (B) pace on the Garmin