PV = nRT

8 mile 7:30 pace.

signed up for Mesquite Marathon November 21. should be interesting, as I am entering a two week period where I am as busy as I have ever been- teaching two big classes, running my lab, trying to write/proof papers, and then I have NIH study section in two weeks, and have barely made a dent in my reviewing load due in 13 days, then off to Washington for three days. Two exams to write and give this week, I am in way deep here. Sleep will have to be put on hold I guess. 

killer track workout. only planned 4 x 1 mile w/400 recoveries but Carol made me go one more. ouch.   5:43, 5:48, 5:48, 5:49, 5:52

I was really dragging today, an easy run was a huge effort. I don't know what was wrong with me. 11.2 miles 7:48 average. 

did a tinman tempo sort of thing, 8 miles continuous.

1 mile warmup, 8:03

8 miles tempo Prov RH Millville rolling hills: 6:30, 6:33, 6:27, 6:33, 6:30, 6:36, 6:47, 6:49

1 mile cooldown 8:05.

really hurting the last couple miles as the splits show. that was mostly uphill but still. Paul tells me these runs should leave me feeling "energized" and "fresh". yeah right, I think he is just trying to hurt me or make me suffer or something.

easy 4 in the 5's. as in the five fingers. just some vibram slang I made up. easy as in 8 minute pace.

20 at 7:25 and I appear to have injured my lower calf/achilles tendon.