Running

6.0 in 47:05. Avg pace 7:51.  Legs still hurt this morning, but I think they are coming around.

7.22 in 55:27. Avg pace 7:41.  Goal today was to do 6 x 3:00 on with 3:00 off inbetween.  Here were the splits:

1-3:03  0.48  6:19 pace

2-2:59  0.48  6:14 pace

3-3:00  0.49  6:05 pace

4-3:00  0.50  6:01 pace

5-2:58  0.48  6:13 pace

6-3:05  0.50  6:11 pace

I'm pretty happy with this workout.  I thought I was a bit faster than what my times showed, but that's ok.  Overall, I felt like I was in control the whole time and I actually felt like I had another gear I could have hit if I wanted to (maybe??).  Feels like it is getting easier to hit these faster paces.

5.14 in 41:28. Avg pace 8:04.  Body is sore from yesterday's run, but I was surprised at how fast my average pace was today.  I thought it would be about 8:25ish.  I think the lifting last night has made me extra tired this morning.

6.50 on the TM.  Weather forced me to take my workout to the gym on the TM.  2 mile warmup and then the plan was a 4 mile tempo at or below 6:30 minute/miles.

1-7:00

2-6:18

3-6:18

4-6:18

Overall avg for tempo portion was around 6:26.

I switched TMs right as I began my tempo, so by the time I finished mile 1 it averaged out to a 7 minute/mile.  Most of it was at 6:18 though.  I'm pretty encouraged by this run.  After I hit mile 2 I felt like I could have pushed it a bit more.  Plus, I have a hard time going fast on the TM because it takes a while to get comfortable on it.  The thought of doing a 5k at 6:00 pace doesn't sound so far fetched right now.  Also, my body is feeling good this week with the cut back on mileage. 

5.0 in 40:37.  As expected, my body was a bit sore today from yesterday's workout.  Hope to go long tomorrow and hopefully the weather cooperates.

10.0 outside in 1:18:16.  There was a wind coming from the north and west, so any time I went those directions it was miserable.  So, I decided I would cut things short and finish on the TM.  Last 3 miles were 7:28, 7:11, & 7:00.

Lifted for a little over an hour.

Ran 6 on the TM.  Didn't feel great, but didn't feel too bad.