Penny

3 miles very hilly with friend's baby pram, around 11:00 avg pace.

10 miles at around 8:15 pace.

All felt very hard. Was supposed to do 8 mile tempo, but... hahha... no. I only just got through the long run. Was probably severely jet lagged (middle of the night US time).

Was supposed to do my tempo in my long run on Sunday, but just wasnt feeling it.

 Today? Yes.

 Workout: 1 mile easy, 8 miles MP (7:15-20), 1 mile easy.

Location: Melbourne, Vic, Australia. Perfect weather; clear, 40s, barely any wind. Winding, uninterrupted trail along Yarra River.

 Splits: 7:26 (had to stop as got lost briefly), 7:08, 7:14, 7:09, 7:13, 6:59, 7:03, 7:08

Obviously I got a little fast in places (closing in on HM pace there!), but thats ok. I was really feeling great, and if I wasnt trying to be cautious about mileage, would've run a couple more marathon pace miles. But its early days in the cycle. A couple of extra fast miles can put me at much greater risk of injury, but (viewed over the course of a whole 18 weeks) only marginally greater fitness benefit. So Im trying to be careful.

Seriously though, great run. Perfect conditions for tempo, and it really has given me a good feeling about Philly. 3:10? May not be so far off afterall.

Easy miles (8:15 ish) around the "Tan" in Melbourne. Very pretty track around botanical gardens, soft underfoot, but only about 2.5 miles long, so I did two laps and ran up the river again. So beautiful!

40 mins easy elliptical + leg strength.

2 x rounds (didnt have time for a third)

15 x squats w about 30lbs

15 x front lunges with about 15 lb (each side)

15 x unweighted side lunches

15 x single leg dead-lifts with 15lb

10 x calf dips

Easy miles on a treadmill.... twas raining and stormy outside and I was being weak.... ran on 1-2% incline. It was in km, so I had no idea what the pace was, so I went by feel and heart rate. 11.5km/hour, turns out to be about 8:20 avg pace, so thats about right.