Run Derneld, Run!

10.7 miles - an out and back loop on Broadway/Hwy 20. Went straight west and turned back. Might do some strength training or a double later. Got some other laborious work to do in the yard today.

2.87 miles - easy miles in the late afternoon. Cut a little short (trying to avoid turning a current hot spot into a blister)

6.43 miles at lunch time - 5x0.85 miles @ threshold pace. Got a little tired on the last one, finished in about 6:06 there (7:10/mi pace)

Strength training before dinner.

6.02 easy miles at lunch time. Perfect weather.

5.01 easy miles pushing Ellie around the neighborhood. Again, absolutely splendid weather.

6.03 miles at lunch time - 9x200meters. Did a 3 mile warm up, but apparently that wasn't enough. My splits improved slightly as time went on. I think the last 200 was probably a little short. I definitely FELT better progressively on each split. I was actually tracking each of them as 0.13 miles on my garmin on a straight road. 50.99, 50.40, 49.47, 48.36, 49.42, 49.82, 48.37, 48.48, 43.6 0

5 easy miles pushing Ellie in the stroller.

6 easy miles at lunch time.

5 easy miles with Ellie in the stroller. She has come to really love my runs, it is fun to see how excited she is for it when I get home.

Did a warm up, then 10 minutes @ LT, 1 minute jog, 10 minutes @ LT. Then went for 60 minutes at a good easy pace. Repeated the workout: 10 min @ LT, 1 min jog, 10 min @ LT. Finished with a cool down. The 4 splits had average paces of: 7:06, 7:05, 7:12, 7:12. I was weaker on the second set, but I've come a long way on this type of workout. I used to really botch the later set. This has been a really good week (for me). About 70 minutes of LT-pace and about 1.2 miles of repetition-pace work. With a recovery this afternoon, I will be getting over 70 miles, which is where I want to keep my weekly mileage around in preparation for STG.