Lunch - 6.5 miles on the treadmill (I forgot my sunblock again). Decided to break up the monotony by turning today's run into a medium-hard workout. Warmed up nice and easy for 1 mile, then into the workout. 2 miles at 5K pace (5:42/mile), then 1 mile easy to recover, then another mile at 5K pace, followed by 1.5 easy mile. Hard stuff. This is my goal 5K pace to get me under 18:00 for the 5K this year. I will have to see if I can do it or not. In any case, I was pretty spent after this workout. Nice and easy tomorrow and then next day to let my legs recover from today. I need to find another time when I can run, as it is mostly too hot now to run with the boys, so they have been running on our treadmill (which sadly I cannot use because it makes a horrible screeching noise when I try to run on it - but they don't have any problems). I may start waking up earlier so that I can get in a few miles in the morning. Otherwise there is no way I will be able to get in much more than what I am doing right now. PM - 1.5 miles with Samuel at 9:20 pace. He did a really good job. When he first started out, he was running at 8:15 pace. Afterwards I ran 0.65 miles with Joey at 9:57 pace. I told Joey that my legs were a little sore from running hard at lunch and to not run too hard, and what does he do? He took off! Finally, 0.15 miles with Adam at 12:15 pace. All of the runs with the boys were done in my aqua socks. | 