Bret

Rest day

PM - back at the office after 2 weeks of travel left me very little time for a run and still jet lagged.  Was able to get on the treadmill after work and before a church meeting - 5 moderate miles followed by 2 miles at MRP - which was good to get the blood flowing.  Very lathargic though later and struggling to get back on a routine sleep schedule. 

PM - after work - another busy day back in the office.  I have been too tired in the morning to get up to do an early run - so my mileage will suffer a bit this week while I readjust time zones.  This was a pretty good workout for me.  2 mile warm up and 2 mile cool down.  6 x 5 mins at threshold pace with a 1 min rest between.  Have been doing similar workouts to this on the treadmill, but decided to do this one outside.  The treadmill keeps me locked into the threshold pace of 6:21 to 6:24 but doing this outside was a bit of a challenge to find the right feel for the pace.  The first 4 were well below that pace 6:07, 6:13, 6:08 and 6:18 with the last two at 6:29 which averages to 6:17 - and I was "feeling it" on the last two - hopefully still got what was intended out of this workout despite perhaps going a little too quickly.   

Looked back at last year's workouts from this time period and this seems consistent with what I was doing then - though just going by memory of the workouts, I think I feel more depth to my endurance than last year at this time.

PM - 9.0 miles recovery run outside midday.  Not as warm as it was a few weeks ago, but certainly warmer than the runs I did in Australia and NZ - Felt somewhat weak in the quads and overall still dragging a bit. 

PM - lunchtime - 10 miles on the treadmill at 7:35 pace.  Nothing special - felt ok.

PM - on the treadmill.  20 miles.  Did it as a workout.  2 mile warm up then 4 x 5 mins at 6:24 pace with 2 min rest; then 10 miles at 7:30 pace; then 3 x 5 mins at 6:24 pace with 2 min rest and 1.5 mile cool down.  Very good workout after having some GI issues yesterday that kept me from running.