Doing What I Can

nice run tonight after work, saw a lot of trick or treaters out there. it was a great night for running, high 40s to low 50s. splits:

1- 6:56.1

2- 7:01.8

3- 7:02.2

4- 6:45.3

5 & 6- 13:49- 6:55 avg

7- 6:47.6

.3- 1:52

TOTAL-- 50:14, 6:53 pace

absoultely great workout tonight! ive never had a workout of this caliber, but i always knew i was capable of it. got out easy and then just opened it up and hit a great tempo run. ran the first 6 miles continuous then stopped to catch my breath before finishing the last 3 miles as a cooldown. splits:

1- 6:46.7

2- 6:08.8

3- 5:54.1

4- 5:44.7

5- 5:41.0

6-5:53.5 (36:08 through 6 miles, 6:01 pace INCLUDING a 6:46 slow 1st mile)

some observations: i ran the 8k from 2-6 in 29:20, 5:52 pace, i ran the 4 miles from 3-6 in 23:12, 5:48 pace, ran the last 3 miles in 17:19, 5:46 pace, overall, very happy with the workout and the comfort at 5:40 pace, definitely a great tempo today

ran the final 3 miles slowly (at about 7:15-7:30 pace) for a recovery and 9 total, then ice bath

unscheduled rest day today, my groin is very sore. decided it was best to rest it.

6 miles in the cold rain, broke out the old shoes today to save some newer ones.

8 easy paced tonight. consciously slowed down the last 2 to conserve some energy. splits:

1- 6:47

2- 6:51

3- 6:55

4- 7:04

5- 6:47

6- 6:57

7- 7:02

8- 7:07  uphill

55:33, 6:57 pace, felt good, low 50s, overall a nice day to run

ran a planned slower pace today to allow for ample recovery. 7:07, 7:01, 7:09, 7:06, 7:22 hill for a total of 35:47, 7:09 pace

3.2 early and easy in 22:52, 7:08 avg pace. 5k tomorrow afternoon