sub-3 or blow-up trying

TM:  5.25 miles w/2 miles of incline (up to 4%).

1 mile "warm-up" on the TM and then got outside- mid to high 20's with a strong wind.  Ran 3 miles at mp (7:00, 7:22/hill, 7:16) and then jogged 1 up steep hill, followed by a firm run back down the hill (7:14) which was a victory for me because I have been afraid of the downhills ever since hurting my knee in December.  Jogged the final 3 miles at close to a 9min pace.  Good sign- my legs felt strong in the parking lot walking to the car vs. beat up, sore and tired. 

4 more miles on the TM @ 8:41 pace, mixing in 1 mile of hills up to 5% grade.

Ran outside through very steep hills in just under 10min/pace for 10.70 miles.  High 20's w/sunshine.

AM:  Snow has started, so back to the TM.  Did a progressive run from 9min up to 7:40 pace- 7 miles total. 

PM:  Another TM workout...2 mile warm-up, 3 miles w/4x800 (3:13, 3:11, 3:09, 3:07), and 1 mile "cooldown"...keep feeling better every day.

4 miles on TM at gym + 20 min weights

5 miles at home on TM- progressively down to 6:48 pace. 

Nice, easy paced run on TM at gym (9min) + 20  min weights.

Did 5.5 on TM, 1 mile "warm-up", 4 @ 8:27 pace, and .5 "cooldown".

Woke up and did 3 miles on TM to warm-up for a road race.  It was 22 degrees out and mostly sunny.  Did another bit of a "warm-up" + basic stretching and then lined up for the race.  There were 385 runner/walkers, probably 60% running 5 miles and the rest walking 3.  My goal was to just keep it around a 7min pace.  This would be my first day really pushing it a bit outside + I did my first 70mile week since late September...

Mile 1:  6:58- 90% trail covered in snow + rolling hills.

Mile 2: 6:55- 50% trail + rolling hills, more up than down.

Mile 3: 7:03- 100% road + more downhill than up, relaxed a bit, so decided to pick it up a tad.

Mile 4: 6:53- 100% road + more uphill, so this was the mile I worked the hardest on.

Mile 5: 7:04- 90% trail covered in snow + rolling hills, had to work hard, but was able to keep it mostly in a steady gear, last stretch was on asphalt and I picked it up fearful that I wouldn't break 35 minutes...just made it!

Overall, ran 5 miles in 34:57 and won 1st place in my age division- little surprised by that, but I'll take it.  I still have a ways to go to get my legs back, yet I seem headed in the right direction.