Bret

PM - lunchtime run around the Carillon office complex between work meetings today.  Hope to get a nice workout in this evening.

PM - after work - med/long run with fast finish 16 miles.  First 9.5-10 miles at decent long run pace then 4 miles at slightly faster than MRP - then 2 miles cool down.  Was a bit fatigued from the work day and the 5 miles earlier; was feeling ok and debated on whether to pick up the pace - but went ahead with it - was quite tough to push through.  Certainly not a "confidence build" feeling that MRP is easily sustainable on tired legs.  More like - wow, that was really hard. Glad I got it done though.

PM - lunchtime - 6 miles easy around the Carillon office park lakes.

PM - easy 6 miles on the treadmill at the gym, followed by strength/core work. 

PM - really nice threshold/tempo workout at lunch on the treadmill at the gym.  2 mile warm up then 3 miles at what probably averaged to be around 6:10 pace.  Started off at 6:18 and about every 800 I would increase the speed until I was running the last half at 5:56 pace.  2 mile cool down.  Was extremely pleased with how strong and solid this effort was.  Last year I did this workout but did 5 miles instead of 3 and remarked in my log that I averaged 6:17 but that the last mile I cracked a bit and slowed / decreased the incline on the treadmill.  This time around I definitely could have stretched this out for another mile or two -- but remember some folks talking about making "deposits" and taking "withdrawals" in their workouts and so I decided to stick at 3 as my deposit for the day.

PM - easy 6 mile lunchtime run around Feathersound and Carillon. Kept the HR under 75% on a very warm day.

PM - on the treadmill 9 miles at about 7:24 pace then 4 miles at 6:40 pace then 2 miles easy cool down.  Felt really good until about the last mile of the sub MRP part - was fine, but just not as smooth and relaxed as the bulk of the workout.  Last longish run/workout now for the next two weeks.  Pleased with where I am.