sub-3 or blow-up trying

Attempted mile repeats @ 5:30 pace on the TM...did 2 x 1 mile @ 5:30 pace and made it through .25 on the third...jogged a 1/4 mile and the ramped it up for a final mile repeat @ 6-minute pace.  The last mile wasn't very hard on the breathing, but my legs were getting "rubbery"- I'm still going to credit the final mile as VO2 Max- ran 6.5 total w/half @ VO2 Max.

Back on the TM:  2-mile warm-up, 4 miles @ 6:44 pace, and then .5 miles "cooldown"- 6.5 miles total. 

Raining out, so back on the TM.  Started slow, felt good, so progressively worked faster.  Brought it down to 6:39 pace by mile 5 and held it for 4 miles.  Finished w/a 1 mile cooldown- 9 miles total.

14.5 miles @ 8:11 pace.  It was 80 degrees out, making it feel as though I ran 20. 

Three weeks from now I have a 7-mile local road race that will take place at 1pm in the afternoon.  It's a huge deal with people like Bill Rodgers and Rod Dixon who usually show up to participate as well as current elites and Kenyans who add a bit of spice to our small town event.  The biggest challenge- it's always at 1pm (very hot!) and the final mile has a 9% incline that puts Heartbreak Hill to shame (named by Runner's World as one of the top 10 hills in American road races). 

Anyway, it was hot today (mid to high 80's) w/a bit of nasty humidity as well.  A good chance to start to get my body acclamated to potential upcoming race conditions.  Having run long yesterday, my goal was just to push it a bit for a few miles and hope to be near the 7min/mile range for a tempo or two. 

As I set the garmin and started to run, I was pleasantly surprised to see the pace drop to 6:30 quite easily.  Thus, I decided to push it a tad more and see how I could hold it.  Mile 1- 6:18, mile 2- 6:17, Mile 3- 6:26 (stopped at a water spicket and lost my stride a bit...really needed the water though).  After mile 3, I went into a jog and dipped into off-road trails.  It was at least 10 degrees cooler, so I hung out in there for almost 6 miles, stopping for water at least 2-3 times.  Upon reaching the roads again, I felt I could push a second tempo, so I decided to push it for 2-miles (before "Gallows Hill").  Mile 1- 6:23 (pleasantly surprised), mile 2- 6:17.  Felt very satisfied with the results for today- ran 11.5 miles total. 

4.5 miles on the TM, closing w/the final .25 at 6min pace (8min pace overall).

Did 20-minutes w/weights at the gym and then planned to do a recovery run.  After 1 mile I was feeling ok, so decided to pick it up for a 20-minute "tempo".  Ran 3-miles at what I'll call my goal marathon pace for next November (6:41, 6:32, 6:35) and then jogged the final four at a little over 9min pace.  I've been able to get in 60 miles this week on just 5 days of running and am feeling pretty good.  I may get a short one in tonight on the TM and then transition into 70/mile weeks starting next week.