Running slow, but finally consistent! (23.8M)

Monday, December 29th
AM: 50' bike (avg HR 156 bpm)
PM: 50' bike (avg HR 155 bpm)

Tuesday, December 30th
40' run w/ 20" surges
Getting sick - sore throat, headache, and slight fever. Also, really bad shin pain in the morning. Moving the run to later in the week and taking a complete rest day.

Wednesday, December 31st
6M run + 7x20" strides (avg HR 160, avg cadence 174, avg pace 8:25 - GREAT run)

Thursday, January 1st
Rest day
40' run with 20' at 75% effort, then 20' of uphill running at 80%, recovery to 70% (Made up the 40' run from Tuesday. First 20' at 8:10 pace!!!, avg HR 156, 2.45M; second 20' at 8:28 pace, uphill running at 3% incline, avg HR 162, 2.36M - GREAT day)

Friday, January 2nd
3M run + 8x15-20" strides. (25:40, avg pace 8:33, avg HR 160, avg cadence 175 - Another good run. I keep feeling like I'm crawling, but I finish the mile and my split pops up on the screen and I am moving at a solid pace! 8:30, 8:35, 8:32 today.)

Saturday, January 3rd
6M run w/ steady segment (2M easy 8:55 going out, 9:34 coming back up on Katy Trail, avg HR 160, avg cadence 172; 4M steady in 8:27 (downhill), 8:43 (half down half up), 9:12 (uphill), 9:03 (half up half down), avg HR 168, avg cadence 172 - About time for a bad run. Katy Trail in general makes it really hard for me to do these HR runs. I really hope I start to manage the inclines better so I can actually have decent runs out there!)

Sunday, January 4th
4M run + 4 strides (Avg pace 8:41, avg HR 160, avg cadence 173. Left shin pain.)

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