2 warm-up, 4 mile tempo in 25:01 (6:17, 6:21, 6:15, 6:08), 2 cool-down -- really happy with this tempo in the heat/humidity!

base pace miles on the higher end of the pace range (7:55) - legs were tired from yesterday's race and I ran a hilly route

2.5 mile warm-up, 5K race in 19:07, 3 mile cool-down

30 minutes on the elliptical to loosen up before tomorrow's race

Base pace miles (7:29 average) then 30 minutes easy on the elliptical

1 hour bootcamp & 1 hour elliptical

2.2 mile warm-up, 10 mile race, 2.1 mile cool-down. Managed a 1:08:40 and overall female in the event, which started at 8:00 a.m. with "feels like" temps of 85-89 degrees!

Base pace miles with 4 pick-ups to get the legs moving before tomorrow's race

Elliptical 30 minutes for a recovery day

Base pace miles (7:26 average) with a fast finish mile in 6:26