sub-3 or blow-up trying

Legs were sore, especially left lower calf

Did first 5 miles a lower slower than 9min pace (47:08)

Picked it up a little in the second 5 miles w/a little bit in my favor from the rolling hills (Goshen)- did second 5 in 41:05

Decided to see how close I could get to BQ marathon pace on a 20k route.

Ran through rolling hills to Goshen and back...exactly 12.5 miles...80 degrees out

Ran a little over 7:30 pace for 1st 10k- 47:47 (more uphill than downhill)...jogged around a building looking for water...no luck...oh well, the sun began to hide behind the clouds...decided to get into the frame of mind as if this was the final 10k of a marathon...didn't worry about pace on the way back...just ran hard...really had to hang on for the final 3/4 of a mile...2nd half time- 47:22- almost at marathon pace, but not quite...with a little bit of water, I may have gotten it.  Next time I'll plant a gatorade bottle or two.

Total time 20K (actually 12.5)= 1:35:09

Six mile recovery run at 9-9:15 pace.  Felt fine.

Ran with a friend, Ed, today.  He's run several marathons, at least a dozen under 3hrs.  His best was Boston in the 2:40's.  We did 10 miles today at an 8 min. pace.  Felt fine.  Kept conversation throughout.  He's going to committ to the Bay State Marathon as well. 

I guess "fast funs" are all relative

Ran 2 1/4 down to the track...wanted to measure out some "speedwork"

Jogged one lap, then picked it up for 3/4 mile in 4:23 min.

Ran 4 x 880:  2:46, 2:47, 2:54, 2:50- ran "comfortably hard"- definitely pushed it, yet had a little bit extra held back in the tank (thinking of tomorrow's 20-miler)

Jogged 2 more laps and ran 2 1/4 home

It was suprisingly easier running home...perhaps the cob webs were all out

8 miles total.

Challenging run today...ran with Ed.

Headed out 7am...fairly warm, but many shade patches...did a 12-mile course through fairly hilly terrain...planted two gatorades at mile 12- went down fast...did a 8-mile loop through some challenging hills...seemed like everything was uphill, the sun was now shining bright and it was getting in the 80's, yet kept a solid pace...finished the final 1/4 mile with a strong run (not quite sprint, but close).

Total time for 20 miles = 2:46:58

Ran 5 miles at just over an 8:15 pace...felt good.  Actually, didn't plan to break 70 miles until August.  Worked hard to get up to 60, but now am working hard not to add too much too fast.  Still have no injuries, aches or pains. 

After close to 600 miles, retired my Asics and broke out a pair of Sauconys- felt awesome!

Did an hour's worth of weight work at the gym- squats, bench, core exercises...still feel very healthy and energetic.

Head off for a mission trip to Arkansas tomorrow.  Will make an effort to run each day, but will not have access to a computer until Saturday.  I'll enter weekly mileage then.