Time to Compete

1st 3.1    23:18:57        7:31  pace 

2nd 3.1    20:49:29       6:43 pace

overall:   44:07:86      7:07 pace

Feeling better, getting stronger and better turnover, very cold out today, road frozen

1:44:21     8:42 pace

slow mileage build day

2.5 mile warm-up

800    94/92   400 recovery

400    87         400 recovery

400    89         400 recovery

400    85         400 recovery

400    86         400 recovery

800    90/94      400 recovery



400    85            400 recovery

400    82             400 recovery

2.5 mile pacing for cool down

Felt good overall, increased distance in track work-out by 1/2 mile.  Legs felt really good, feeling stronger and improved quality of pacing.  Feeling like a breakthru is coming soon!!

1st 3.1    21:50:30    7:02 pace

2nd 3.1    20:27        6:35 pace

overall    42:17:69       6:49 pace

Felt great, particularly at the start.  Usually a little sluggist at start of run but took off with a good pace (7:10 1st mile) and was able to push past.  My fastest 10k in 10 years!! 

2:01:06

Helped my wife up her mileage today