Wednesday, December 21, 2016

Monday I ran 11.25 (.25 warm-up on TM).  I did a little bit of a different route, but added (7) hill bursts ranging mostly from 18-21 seconds.  the last one was 31 seconds.  I also did the usual hip exercises.

Tuesday was great.  I did (12) 400s with the family.  The boys wanted far too much time between intervals.  The most recovery I should have taken was 3:36.  I took too much time on all but four intervals.  I was still pretty happy because I ran my 2016th mile on the track.