Run With Garrison

Aloha,
Just a quick update on last weeks training….
Things are still going relatively according to plan. I am hitting my mileage goals and runs but I am still slacking a bit on the little things that are necessary to get me where I really want to go. Yoga, Planks, and Foam Roller time has been scarce but the mileage and workouts are solid so far.
Here is the quick recap:
**4 recovery days—The best one was a fun 5 miler with Pauline on Sunday
**1 Long run of 15.3 miles. This was my longest effort since the HURT drop so I decided to run Leg 1 of the HURT course with a nice run on the roads before and after the trails. I am going to start incorporating more runs like this where I see a mixture of trail & road
**1 lap around tantalus road clockwise with a time of 79:55. This is a fun little lap with about 1500-1600 feet of climbing followed by the same amount of descending. Great way to mix strength and stride rate work
**1 day at the track. It felt great to get back on the track at UH Manoa. I ran 8×800 with an average of 3:08. My recovery time was a 1 lap jog in between. In my current plan, I am on the track 2 times a month and I know I will be looking forward to some fun every time I hit the track to feel fast.

Total miles for the week: 70.1
Total feet of climbing: 5,361 feet

The goal for this week is to run around 80 miles and to improve my yoga/planks/foam roller participation

Next race on the calendar: Great Aloha Run 8.15 miles February 17

I hope everybody has a great week!
Michael