Homecoming, HBD Kellie and Training Summary: 6/8/2015-6/14/2015

THANK YOU for your advice on my Garmin problems! I updated the software and haven’t have any problems since – phew!

I hope you’re having a wonderful Sunday so far. The pups and I are having a lazy morning full of cinnamon french toast topped with strawberries and bananas,

 … a napping Laci… 

 … and snuggles with Finn while I get some some coaching work done!

I’m taking advantage of a few slow hours before I get into full on cleaning mode to get the apartment ready for Henri to come home tomorrow!!! He’s been in San Francisco for work for 11 days and I CAN’T WAIT to have him back! 

I also have to wish my sister, Kellie, a VERY happy birthday!!!! Kel – you are one of the most beautiful people I know, inside and out! Your love, compassion, and strength inspire me every day! I am so blessed to have grown up with you by my side!!! 🙂 LOVE YOU!

Training Summary: 6/8/2015-6/14/2015

Monday: 8.3 miles @ 7:16 pace (including 6x 100m strides) + post-run power exercises #2

Tuesday: AM – 7.5 mile OUT & BACK workout [25 minutes OUT easy (3.4 miles @ 7:21 pace) + 20:25 minutes BACK hard (3.4 miles @ 6:00 pace) + .7 mile cool-down] 6:53 average pace + 15 minutes core // PM – 30 minute arms & legs circuit at the gym 

Wednesday: AM – 6.5 trail miles easy w/ a friend @ 8:45 pace // PM – 3.8 miles @ 7:24 pace (including 6x 100m strides) 

Thursday:  8 mile 400m workout [2 mile warm-up, 8x 400m on a flat dirt trail (79, 78, 77, 76, 79, 75, 75, 76), 2 mile cool-down] 7:13 average pace + post-run power exercises #1

Friday: AM – 7.5 miles easy @ 7:37 pace (including 6x 100m strides) // PM – 30 minute arms & legs circuit at the gym 

Saturday: 12 mile trail long run @ 7:47 pace + 15 minute core workout

Sunday: rest day

Total Miles: 53.65  *  Total Time Spent Running: 6 hours 46 minutes  *  Average Pace: 7:34