Hanging with Coach Troy

The schedule called for 1.5miles tempo after warmup, so I decided to pull out Coach Troy's Runervals 2.0 Treadmill Tempo, this is an incredi\ble workout and time really flies when doing this, even though this is dubbed as a tempo run, it really include lots of hills.

warmup 5.4mph
2 mins at base pace 6.4mph, I did not really ramp up like the program is designed, kept to the pace on my schedule.
4x90 secs @ base pace + 3mph @ 2% incline  - 7.0mph@2%  30secs recovery @7mph
with recovery you stay at the same pace just coming down on the incline.

2 mins BP - 5mph

4x90secs @ base pace + 4mph @ 3% incline - 7.1 mph @ 3%, 30secs recovery @ 7.1mph
with recovery you stay at the same pace just coming down on the incline.

2 mins BP  - 5mph

3x90 sec @ base pace + 5mph @ 4% incline - 7.2 mph @ 4%, 30 secs recovery @ 7.2mph
with recovery you stay at the same pace just coming down on the incline.

2 mins BP - 5 mph

3x1min @ bp + 5mph, @ 4%, 5%, 6% - 7.2mph @ 4%, 5%, 6%, 1 min recovery
this time drop pace and incline

Back to 6mph to get to 5 miles.

After running did Cathe Med ball then 5 rounds of Sun Salutation; I have to say the sun salutations are definitely worth doing, when I skipped for 3 days because I was doing a different yoga routine, I noticed tightness in my calves that really required quite a bit of foam rolling and stick rolling about 90% better now.