Workout of the Day — Cashlee Rayas

Monday — 8 miles progressive. Last four miles in 6:54, 6:44, 6:44, 6:37. 

Wednesday — 4 x 1 mile tempo w/ 1 min rest. Splits: 6:06, 6:00, 5:57, 5:55. 

Saturday — 13 miles hilly — ~7:15/mile pace w/ last five miles sub 7:00/mile pace. 

Cashlee Rayas, September, 2018

As I noted a few posts back, Cashlee took the overall win at the Chile Pepper Festival Open 5000 meters last week. This is a typical week for Cashlee…we normally run a progressive run on Monday and then either a 4 mile tempo run or a set of 4 x 1 mile tempo reps on Wednesday with a strong hilly long run on Saturday.

This is the most consistent that Cashlee’s been since graduating and it’s starting to pay off big time. Let’s hope for continued health and more good weeks, just like this one.


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