sub-3 or blow-up trying

Ran 1-mile warm-up and then the first 6 miles of the road race @ 6:45 pace (w/out stopping)...stopped stretched and dropped down another 6 miles, 5 on trails for 13 miles total. 

Ran 12 miles, 4 of them on trails. 

Missed yesterday- 1st time in over a month.  However, spent the day walking through an amusement park as a chaperone.

Did 7.1 miles w/my two oldest @ about 8:40 pace...added 3 more w/my 4th daughter. 

6.2 miles w/Ed...went right back out and did another 6 w/my wife.

2 miles @ 7:25 pace and then several miles on trails before a final mile jog back on the road- 10.8 miles total. 

Had a nice run today- 1-mile warm-up, 3-mile tempo (6:39 pace), 2 mile jog uphill, 2-mile tempo (6:35 pace), 2-mile jog, and then finished w/final mile in 6:15- 11 miles total.

My weight is now down to 183- 10lb loss since Easter.  Hope to lose another 5 by the Litchfield Road Race in 1 month. 

Turned my schedule backwards today and got in a morning run- 9.75 miles w/all but 1 on trails.

Ran another 4 miles with my daughters- did the first two @ 8:30 pace and then picked it up to finish the last two @ 7:25 pace.  They were running well!

Jogged 1/4 mile and then ran first 6 miles of road race @ 6:41 pace.  Jogged the final mile home slowly- 7.25 miles total. 

Ran 8 miles and then joined up with my wife for another 5.75- 13.75 miles total. 

Ran the Litchfield Road Race Course with my oldest two.  They flew through it today in 57:48 and 58:36- which includes .5 mile finish @ 9% upgrade hill.  Jogged .75 at the end for 7.75 total. 

I was tempted to run more today, but I'm faithfully sticking to the 10% rule.  I'll stay in the 70's for another week or two and then maybe break into 80 mile weeks.  I've been feeling very healthy, so don't want to fool around w/potential injury. 

OK...I lied.  Was studying before dinner and just felt a gush of energy.  Decided to go out for a 3-mile (slow) which turned into a 6-miler (moderate).  Did the first three @ about 9min pace and the last three @ about 8:10 pace.  Felt great!   

Ran 6 miles alongside 5 of my girls riding bikes- 3 of them @ 7:20 pace and the other three at about 8:40 pace...stopped at the house to drop off the girls and then got an extra 4 miles in- 10 total. 

Ran 10.75 miles, 7 of them on trails. 

10 miles @ 9 min pace- 9 of them on trails.

Raining out- 7 miles on the TM- last 4 @ 6:27 pace. 

Little time today.  Hit the TM and did 4 miles @ 7:30 and the last 2 @ 6:27 pace- 6 total. 

Did .25 warm-up and then ran first 6 miles of local road race, breaking it up into two parts- 3.5 miles, stretch, and then 2.5 miles, and finally 1 mile cool-down.  did the 6 tempo miles @ 6:30 pace. 

Ran another 7 w/my wife @ 9min pace.

Ran the Litchfield Road Race course with my 2 oldest.  Kept under 8min pace all the way through mile 6 (47:33) and then hit 9% uphill on mile 7- my 13-year-old finished in 56:48 and my 15-year-old in 58:12- both were great times- jogged an extra .5 for 7.5 miles total.

Ran another 4.5 miles on my own to make it a 70 mile week.   

Ran the Pie Hill course in the rain- 12.8 miles total. 

Really hot and humid out, so I got a quick work-out at the gym.  3-mile warm-up, progressively getting faster, 3 miles @ 6:27 pace, and then 1.25 mile cooldown- 7.25 miles total.  Might go out again this evening.  Depends on how late my meetings go. 

Ran another 4 miles w/my wife @ 9min pace.

Ran 6.3 miles w/my oldest @ just over an 8:30 pace. 

Not much time today, but got a quick 6 in on the TM @ the gym.  3 -mile progressive warm-up followed by 3 miles @ 6min pace. 

Ran 5.25 miles outside before getting hit w/thunderstorm...did 2.75 extra on the TM- 8 total, the first 2 @ 6:30 pace. 

Raining out again, so went to the gym and did 3-mile progressively down to 6min pace, quick break, and then 3 miles @ 6min pace- 6.1 miles total. 

Cold (low 40's), windy, and pouring rain- ventured out with my 2 oldest for 7 miles @ 8:40ish pace...stopped by the house to get a dry shirt, socks, and windbreaker- went out for another 11.25 miles- 18.25 total. 

Ran 8.5 miles with my wife on the beach street route- nice hills and kept just over 9min pace. 

Ran 6 mile w/my wife (trails) and then another 3.5 on my own- 9.5 miles total. 

Ran .25 warm-up and then did first 6 miles of LRR course in 39:15 (6:33 pace).  Jogged a mile and then joined my oldest daughter for another 3 miles- 10:25 miles total.

TM run- 3-mile progressive warm-up and then 2 x 2.5 miles @ 6:27 pace.  8 miles total. 

Ran down to the track @ low mp (7:30) for 2 miles.  Jogged a lap and then did 4x200 w/my oldest daughter.  Jogged another lap and did 2 x 400 (78,79), jogged home, switched shoes and did another couple miles for 10 miles total.  I think I broke 300 for the month-1st time in a very long time!

Low to mid-90's out.  I was going to try to run the road race at a slower pace and after a 2-mile warm-up got 2.5 miles into the ran @ a 6:45 pace.  That is where the heat overwhelmed me.  I stumbled my way through another 1.5 miles to find a water spicket.  Replenished and finished up the course @ a slow pace- 9 miles total.