Running

5.10 in 38:16 (7:30).  Decided to sleep in a bit and then go short.  Ran out towards Saratoga and back.  Pushed the pace a bit.  Some lingering fatigue in the quads from Saturday's run, but overall I felt really good.  Wish I wasn't going to work today though.

1.50 warm up.  Then I did 0.25 intervals with 0.25 rests between sets.  Here are the splits:

1.29, 1.29, 1.28, 1.28, 1.30, 1.31, 1.30, 1.29

Cooled down with 2.05 to get back home.  Felt good about the intervals.  Everything was really easy and smooth for the first 3-4, and then they got harder.  Happy with it though.

6.0 in 46:38 (7:47).  Ran out towards my old church and back.  

2 mile warm up by going onto Pioneer Crossing and out to the elementary school.  Did some strides and stretched a bit.  4 mile MP tempo from the elementary school out to the JRP and Willow Park and then back.  MP miles were: 6:40, 6:43, 6:41, 6:44.  Felt good for the first 2 and then I struggled.  I was going to try to get to 5 miles, but I just gave up.  It seemed so easier to hit these paces last week on the TM.  Oh well.  Cooled down with 2 miles back home.  Overall a good run for me.

PM 5.25 on the TM.  Felt pretty good actually.

4.50 on the TM.  At least I got something in.

15.25 on the TM.  The thought of running long on the TM sounded miserable, but it actually went by pretty fast today.  Was hoping to run outside with Mark, but the wind was blowing pretty hard.  Ran 1 hr on one TM, but the mileage setting was messed up.  I'll play it conservative and say I went 7.50.  Then I switched TMs and ran 7.75 more on a different TM.  Glad I'm done.

Lifted for 40 min.