Just one race at a time

1% incline 8:57 speed for the first three. 1.5 at 9:13.  I really want my easy pace to be at 8:57 but if it doesn't feel easy could it do more harm than good to push it?  What if I use that as my easy pace until I start training for Boston and then reevaluate.  Last week I felt like I had no real recovery runs while I didn't push too hard I just didn't feel refreshed ever...Now I am just rambling....any way I would love any thoughts/ideas on the matter.

Lifted for arms

Spin

5.5 miles 3% decline 8:57 speed

Lifted for legs

Spin - we did cone intervals start with 20 seconds fast and 40 seconds rest 30 fast 30 rest 40 fast 20 rest then 60 fast 10 rest and then go back down.  We did this for an hour.  For the last 10 minutes with a heavy gear.  I may not walk normal again!

Boy was I feeling the spin workout yesterday.  I warmed up slowly for a half mile and then I would run a mile at 8:57 1% incline walk for .1 and then start all over again.  This was much harder than it should have been!

Lifted for arms

Spin - Another hard class...

6 miles elliptical 50 minutes.  6% resistance...still feeling spin

Lifted for legs

Yoga

Being both Mom and Dad is KILLING my long runs.  My teenagers have a midnight curfew on weekends.  On Friday night they were out until midnight...why would they come home any earlier?  I had to get up at 4:15 to run before a meeting I had at 8:30.  I distinctly remember at mile 5 wanting to go to sleep on the grass and not even caring if I ever woke up or who saw me sleeping there.  I cut my 13 mile run down to 9, I am not sure what I am going to do next weekend!  Do you think if I ask nicely they will come in at 9:30 so I can go to bed?

splits: 9:07, 9:02, 8:54, 9:05, 8:57, 9:59, 9:43, 9:08, 8:58