PM Speed work out this afternoon, progressive intervals 6 x 1/4 mile intervals. Started out with a 1 mile warmup and the first inter was at a 7:49 pace and then a 1/4 mile cooldown at MP 7:41--7:34--7:27--7:20--7:13 and then a 1 mile cooldown at 9:22 pace for a total of 5 miles.
5 miles at 6 pm after getting my daughter to the shuttle to chetch a flight to Sacramento. Wanted to go 2 or 3 more but the quads were a little sore from the speed workout and wights from yesterday.
15 miles on the TM at 6:00 am, it was pretty cool to see alot of fellow runners at the gym this morning. I know this mornings run was going to be a mental thing but was looking forward to it.
Started out at MP pace (8:57) and things were going very well and got to mile 10 and was feeling real good and decided to go to a MP goal pace a 8:49 pace for the last 5 miles. Very nice workout this morning in a time of 2:13:35. Pretty good for me and a big improvement from a year ago, just need to keep getting better and improving. Weight training is paying off i think.
