Running

5.40 in 43:00.  Avg pace 7:57.  The weather has turned cold the last few days.  Just a nice, easy run.  Almost had myself convinced not to go out this morning, but I'm glad I did.

PM - 5.0 on the TM in about 42:00.  Nice and easy.

5.56 in 44:23.  Avg pace 7:59.  Nice and slow today.

4.44 on the TM in the afternoon.  Stomach didn't feel good.  About 8:00 avg pace.

5.0 on the TM

6.22 in 47:59. Avg pace 7:43.  I got no "giddy-up" in the legs this week.

4.0 with no garmin.  Slow and legs are sore for some reason.  Maybe it's all just a mental thing.

Wow.  Today was my attempt at a “big workout.”  I’m glad the weather held up and overall it went pretty good.

2 mile warm-up and then into a 2 mile tempo.  Splits: 6:58 and 6:35.  Was hoping to get them both around 6:40.  First one had some uphill.

Then I ran over to the LHS track to do 8x1000m with 200-300m rests.  Hoping to hit anywhere below 4:00 which would be around 6:20ish pace.  Splits:

4:00 (3:26), 4:04 (2:28), 3:56 (2:09), 3:54 (2:27), 3:52 (1:42), 3:50 (1:58), 3:58 (2:12), 3:56

Ideally I think it would be good to be hitting each of these at around 3:50 right now.  I felt pretty good for most of these and this was the best part of the workout.  The last two were not fun though.

Did a little over a mile cool down and had intentions to do a 2 mile tempo after that.  First tempo mile was 6:33 and then I did about a .25 cool down before doing the next tempo mile.  My watch got screwed up, but the second tempo mile was right around 6:40.  These were tough tempo miles for me after doing the track work, but I guess that is what these big workouts are for.

Cooldowned with a couple of easy miles and was glad to be done.

Overall:  17.0 miles in 2:14:30. Avg pace of 7:55.  You think it would have been faster, but I really took things easy on the cool down miles.

Lifted for about 1:20 minutes.