sub-3 or blow-up trying

Ran on TM in basement:  4 miles @ 7:30 pace, 2 minute break, and 4 more miles @ 7:24 pace- 8 miles total. 

Ran 3 miles with my 12-year-old @ 8:50 pace, then ran on my own for 7.75 miles- 2.5 @ 6:49 pace, jogged a few, bumped into a friend and clung to his pace (7:20) for 1.5 miles and then jogged the final mile on my own- 10.75 miles total.

Whew...stepped on a scale for the first time in a couple of months and weighed 187 (was 179 in November).  Some of it has been lifting weights 4x per/week and gaining strength, yet the other half is diet.  Plan to lighten up on meat and spread out the meals a little better. 

5 miles @ the gym on TM, including 3 x 400 @ 6min pace.  Also did weights and 1,000 jump ropes.

5 miles @ home on TM:  2.5 warm-up, 2 miles mp (7:24,7:18), and then closed with .5 @ 6min pace. 

Ran 2 miles down with 2 of my daughters down to the track.  Ran another lap and then moved into 4 x 200 w/them get help introduce them to interval training.  Ran the first 3 alongside them to make sure they wouldn't overdo it (44 sec, 48,46).  I then instructed them to do the last one all out- I did 30 sec, my 13-year-old did 41 sec, and my 12-year-old did 36 seconds- I think the younger will be the sprinter while the older one definitely can thrive in distance.  Ran back home for a total of 5.75 miles. 

Ran another 4.25 on the TM at home @ 8:27 pace.

Ran 7-miles with my 13-year-old at just over 9min pace. 

TM @ home:  2.5 warm-up and then 4.5 mp (6:58,6:53,6:48,6:44, and .5 @ 6:39)- 7 miles total.

Whew!  Put in 18.2 miles today- ran 7 w/my 13-year-old @ just about 9min pace, met my 12-year-old as we returned and put in another 5.25 miles @ just under 9min pace, and then met my wife for the final portion and kept about an 8:50 pace.  Only stopped to grab a quick snack and glass of water at each exchange.