Use it or Lose it

After last week's slow easy miles, I wanted to incorporate some faster running.

1 mile easy 5 mph 1.5%
4 reps of : 1/2 mile @ 6 mph with a 1/4 mile recovery @4-5 mph
1 mile easy 5 mph

I'm hoping for an easy slow run tomorrow, then a hill workout on Thursday.

Haven't been in the best frame of mind the last few days. Down right emo.

Afternoon:  took Suzie for a long walk.
Evening:  did stretches and shoulder & arm exercises.

morning: 5.25 miles on tm. warmed up for a mile at 5 mph & 1.5% incline, then kept the speed at 5 mph and adjusted the incline as follows:

1,2,1,3,1,4,1,5,1,6,1,7,1,7,1,6,1,5,1,4,1,3,1,2,1,5,1,4,1,3,1,2,1

Was going to stop after the first ladder down, but then went back up to 5% and back down from there just to get a little more mileage in. Figured the tm time would pass faster that way.

The higher inclines got me working pretty hard, so I'm considering about one mile "equivalent" of fast running. 

morning on tm.  wanted to run 5 miles, but my dad called in the middle of the run and I talked with him for about 1/2 hour, then I got back on the tm and managed to run a couple more miles, but then had to stop and give evy a ride to the u.  Now I need to meet someone at 11 so I'm just going to log my 3.5 miles and will adjust my entry if I run more later today.  Legs were pretty dead from yesterday's hill workout anyway.

6 miles on tm, middle 4.5 @ 5.5 mph. 1.5% incline whole time.  Should've ran just a wee bit further to get over 20 miles, but I'm still happy :)

Felt pretty good even though I didn't want to start running. Read a blurb on motivation to do a long run - just get dressed as if it were a shorter run, then do the long, or something like that . . . 6 miles is long for me, btw, even though for most people it wouldn't be.