sub-3 or blow-up trying

Ran 10 miles today...ran the first five on my own in 43:14.  Joined my family at the track and ran four with my wife- 9:55, 8:43, and the last two in 19:10.  Ran one mile on my own on the track in 6:05- ran fairly easy to see how I'd feel...surprised at the ease of this after yesterday's 20 mile run.  I'm going to run a 20k in 2 weeks, so will concentrate a little more on my diet- more fruits and vegetables, less power bars and more healthy snacks.  Still maintaining my weight at 182lbs.

Two 9-min miles on the treadmill, 5 sets of squats, and a 5 mile run with Rick (9 min/pace).

Got a quick work-out in during lunch break- 30 minutes on the weights + 4 miles on the treadmill...mile 1 in 8:30, miles 2-4 with a 7:20 pace.  Plan on doing speed work on the track after work.

Ran 2.25 to the track...did a little bit of speed work with Ed...ran a mile in 5:39...surprised myself (PB was 5:53)...ran 3 quarters at 1:21 average...ran 2 miles home by the back route...6 miles total. 

245 miles on Saucony's

Very pleased with my run today.  I was a little sore from the speedwork yesterday, but really felt as though I was due for a good tempo/type run.  Warmed up for 1/4 mile and then did the uphill route to Morris.  Really pushed it through the steep hills.  Total time for 5 miles up= 36:18 (7:16 pace).  Ran a steady clip back down the hill across the back route and did 4.5 miles in 29:22 (6:32 pace).  Jogged 1/4 mile back to the gym.  Overall, 9.5 miles in 65:40 (6:54 pace) + .5 mile at around a 8:30 pace.  Very encouraging progress.

Didn't get much running in today due to a community "Night of Miles".  Ran 4 miles during lunch break- 8:30 pace.  Ran in the evening 1-mile in 5:41...ran the first lap in 1:09 and paid for it.  Was able to recover somewhat on the 4th lap and finish with a descent result.  I think I have a 5:25 or 30 in me, but tonight was not the night.  A Kenyan ran a 4:15 mile and is training for the NY Marathon with a goal of 2:10...talked with him a bit and found out he was a soccer player who didn't take up running until age 26...he's 33 now.  This will be his second marathon coming up...ran his first in the 2:20's.  Will make up a few of the miles tomorrow and Saturday. 

Ran 5 miles to the track at 8:30 pace.  Ran slow mile followed by fast mile (5:52) followed by slow half-mile followed by fast 1/2 mile (2:50).  Jogged 2 miles back home (8:30 pace).  10 miles total.  Hope to have big day tomorrow.

Got up early for a 4-mile warm-up run...joined Ed for a 14-mile "marathon pace" run.  He took me through some fairly steep hills (actually quite challenging)...hard to really gauge what our steady pace might be.  Mile 9 was flat and we ran it in 6:45.  Our overall time for 14 miles was 1:43:21 (7:23 pace).  Puts me in at 70 for the week.