sub-3 or blow-up trying

Went to  church this morning and was pampered by girls for lunch today

Was going to take the day off, but felt too good

Ran 5 miles in 39:15

Did a few "sprints" for the first time in 13 years...whew...I've gotten slow!

Ran 200 x 8 (33 sec. avg)- kicked my butt

Jogged 2 slow miles w/steep hill in the final stretch

Walked 2 miles with family

Recovery run...a bit sluggish today (didn't get much sleep last night)

Wow!  I'm still recovering from Sunday (200's).  Ran a slow, steady 8 mile run.  Averaged about 9 min. miles.  Felt sore today...the good kind of sore, kind of like having done 5 sets of squats with good form.  If I feel tired tomorrow, might take the day off. 

Entered a 5k in West Hartford today- 1st 5k I've ever run

Felt very stiff- jogged the entire course as a warm-up (kind of scary, what am I becoming?)

Mile 1:  ran hard (rolling hills, mostly uphill)- 6:30

Mile 2: more rolling hills (one very steep, uphill, ouch!)- 7:30

Mile 3: ahh, mostly downhill (flattened out for the last 1/2 mile)- right around 7:00?

Final stretch- pretty much maintained the final mile pace

Felt a little frustrated in mile 2- a handful of runners passed me

Felt much better in the final stretch- nobody passed me (of course I didn't pass anyone else, but hey, happy I held my place)

Ran a nice slow, steady pace today through rolling hills (9 min. pace)

Very relieved that my energy level seems back to normal...a little sore from yesterday, but felt good again

I'm not sure if Mon/Tue's drain was the 200's, a lack of sleep on Sunday night, or a combination of both

Weight is now done to 185lbs

Ran 14 miles today!  Legs finally seem recovered from last Sunday

Before running, did 30 min. of weights in the gym- out of curiosity benched 225 lbs 6x- strength is a little down, but not that much considering my weight loss and running program...at this stage I am willing to let go of strength and focus more on tone...no longer spending much time with squats- legs are getting a good enough workout...the calf machine is still valuable

Ran first 4 at 9 min pace on the nose

Ran next 5 in 36:20- just over a 7:16 pace

Returned to a 9 min pace for the last 5 miles

Felt fairly good at the end

Jogged four miles at 9min pace on treadmill.  Did leg work...been staying consistent- 3x week in the gym (30min workouts) + evening crunches

Finished leg work and did 2 more miles on treadmill (15min)

Staying focussed on making that magic 7:30min pace seem easier

Last November I could keep a 7:30 for only 2 miles tops...now it can be easily achieved at the end of a grueling workout...would like 7:30 to feel like 9:00 did last November...seems achievable

Weighed in at 184 lbs- down from 202lbs May 1st.