Running

AM The workout today was 10 miles with 4 miles at half marathon pace.  Warmed up 4.5 miles which meant I would start the tempo at the JRP out by Saratoga and run north and connect up with 700 S.  Splits for the tempo were 6:19, 6:20, 6:22, 6:30.  My goal was to hit these around 6:25, but when you hit the first one faster it is hard to back off.  The last .75 of the last mile was into a head wind and there is a slight uphill for a bit, which is why I faded a bit.  Overall I finished it in 25:32 for avg pace of 6:23.  Cooled down with 1.65 back to the house.

AM 11.10 in 1:28:17 (7:57).  Ran with Mark up to Ivory Ridge and back.  Legs had nothing in them, but they did loosen up after 4-5 miles.  

PM Crossfit 0.75 during the workout. 

AM 6.3 in 55:34 (8:49).  Slow, recovery run.  Not much in the tank right now.

PM 3.75 in 32:00 beginning about 5:45 PM.  Felt better than this morning, but that's not saying much. 

AM 10.25 in 1:20:27 (7:51).  Up to Ivory Ridge and back.  Ran the majority of it with Mark, but he stopped and walked a few times so we split at times.  The best I've felt since Monday.

PM Crossfit 

AM 6.05 in 52:03 (8:36).  Slow, recovery run up to the trail by State/300 West and back.

AM 18 in 2:18:32 (7:40).  Started at 5:30 am behind the movie theaters at the Riverwoods and ran 9 up and then back down.  Mark was with me for the first 4-5 and then we split. Plan was to run the last 5 at marathon pace (or what I think my pace should be right now) which is 6:40-6:50.  Very hot for that early in the morning.  I was sweating like crazy the whole way.  Never did feel great during the run.  Hit the last 5 in:  6:51, 6:44, 6:40, 6:42, 6:46.

This is the 5th week of 5 straight solid weeks of training for me.  I was able to get right around 60-67 miles each week, which is great for me....and I have enjoyed it and have felt pretty good most weeks.  Next week is a recovery week for me and I'm very excited for a little break before ramping back up again.