The Next Step

It was cold this morning (25) but luckily no wind.  Was a little sluggish this morning and just took it easy.  For some reason I seem to always feel a little sluggish after a day off.  Need to get in some decent runs this week but have a difficult travel schedule so will see how it goes.

66:57 (8:24 avg) 

It was cool again this morning (28) but not windy.  Today the plan was to do a 4 mile tempo at around 6:55 pace.  Felt pretty good doing a 3 mile warmup then started the tempo.  It was tough getting started the first mile but after about a 1/2 mile started to get into a groove.  Felt good on the 2nd and 3rd miles and most of the 4th.  Was starting to feel it toward the end of the 4th mile but I had picked up the pace some.  Ended up running 6:55, 6:53, 6:43, 6:42.  Was happy with the run and it felt good to put in a hard effort again.  It has been a long time since I have really had any decent training so it is feeling good to get back into it.

60:52 (7:36 avg) 

Philadelphia, PA: Had early morning meetings and it was raining out so ran on hotel TM.  Felt pretty good this morning even though it was earlier than normal for me.  I just did an easy run but picked it up gradually as I went along.

57:27 (8:13 avg) 

Washington, DC:  Had early morning meetings so had to run early on hotel TM.  Just did an easy run today.  Wanted to do something faster but just kind of went through the motions since I was tired.  Glad to get the miles in and will fight another day.

Nice day today.  It was warm but windy.  Today planned 4 x 800m at around 6:00 to 6:10 pace.  I just did the intervals on the road and just used my Garmin to check pace so didn't get real splits.  This is the first time I have done a workout this this in awhile so was just trying to get the legs used to it.  It went pretty well the first couple didn't seem to bad.  Started to feel it more on the 3rd and pushed the 4th pretty good.  Overall felt good with the workout and next time I might try it on the track and get some real splits.

62:23 (7:48 avg)