sub-3 or blow-up trying

Had difficult time getting out last week due to mission trip.  Probably inspired me a bit for today...Everything came together- rested legs, 11 hours of sleep, perfect weather (no sun, high 60's).

Ran the same 10k route as two weeks ago (measured 6.25 each way).  Did first 10k in 44:59- felt great!  Walked 1/4 mile and headed back.  Ran second 10k in 43:59.  Could have kept same pace for at least another 5-10 miles.

Total time and distance = 1:28:57/12.5 miles (7:07 pace)

Well, I'm beginning to feel as though a BQ might be within reach.  Just need to stretch out my pace to endure the mileage.  7:30 has become quite comfortable and hill running is becoming much more managable.  My hope is to improve my pace through a little extra speed work over the next month.  Will do another 20 mile run this week as well.  Still feel strong...perhaps the low mileage week (last week) will help me in the long run. 

Did 30 min. of leg work at the gym- deep squats, leg extensions, and curls- felt pretty good. Might be sore tomorrow from the squats- 5 sets of 10, final two with 205.

Did a recovery run to Morris and back, taking the back route. Fairly challenging hills...kept a nice, slow pace.

Total time= 1:28

Nothing special to report...ran 8 miles at 9 min pace. Sore from squats on Monday...also did 30 chest/back workout.

Still feeling those deep squats from Monday.  Hoped to get a little speed work in today, but wasn't sure how.  Jogged 4 miles for warm-up...still pretty stiff.  Decided to just gut it through at the track.  To my surprise ran the first 1/2 mile in 2:39...however, my legs felt like spaghetti.  Ran 2nd half mile in 2:40...they were really quivering at that point, so I shifted to running 440's.  Did the first 440 in 1:10 and the 2nd one in 1:11.  At this point, my legs were almost shot.  Decided to finish speedwork with 2 x 200- ran them both in 30 seconds flat. 

Jogged another 2 1/4 miles at 9 min pace.

Ahh...my first day of vacation. Who'd of thunk I would use it for a 20-mile run. Felt ok today...just a tinge of soreness from squats on Monday. The course was definitely challenging...lots of steep hills. Kept an 8:06 pace for an overall time of 2:41:52.

Treadmill in hotel was broken this morning.  We're in the middle of busy highways in NJ...went outside and literally circled the hotel like 10-12 times for 2 miles worth of running...brutal!  Did 200 push-ups and a bunch of crunches.  Doesn't hurt to have a day off I guess.

9.5 mile morning run in Virginia.  2.5 on the treadmill in S.Carolina.

Makes me appreciate where I live.