Why I Oughta!!!

Ran indoors on the TM at 1% incline. Too smokey outside! Started at 6.5 mph and increased the speed 0.1 every quater mile. When I hit 8.0 mph, I held the pace for one mile and then came back down the same way. I stopped when I hit 1 hour.

Intervals - TM at 1% incline
1.5 mile warm-up
3x1-milers of 200 @ 5k pace(9.2/6:30) and 200 @ marathon pace(8.3/7:13)
400 recovery after each mile
1.5 miles cool down

And, an easy evening run of 4 miles. It was only 95 out there! :) 

Ran with cathys running group this morning. Slow going and with walk breaks. It was a cool 85 along the river.

Went to yoga class this evening. Much needed. 

Annual abraham Lincoln run from enterprise reservoir to gunlock. Its all dirt road and hilly. Fun run and still hot outside. If it wasn't for the cloud cover this could have been a tougher run.

Ran easy with Cathy. It was so muggy and hot out at 5:30am!!

Ran the SG Marathon course. Started near dammeron valley and ran the first 5 miles at a 7:35 pace. I picked up Heath at snow cyn and he pushed me to a 7:20 pace. I'm still a liitle tired from tuesday and thursday runs. It was good to be pushed on this course. Splits: 7:39, 7:34, 7:33, 7:22, 7:27, 7:30, 7:30, 7:39, 7:21, 7:15, 7:19, 7:19