sub-3 or blow-up trying

Sore today from yesterday's squats + speedwork.  Ran 2-miles down to the track and then ran 3 miles on the track (7:28, 6:36, 6:26)...got a drink of water between miles 2 and 3- absolutely soaked with sweat.  Did an extra 400 at just under 6min pace to help my legs get more used to the feel of speed.  Ran another 3/4 "cooldown" on the track and then 2-miles home.  Part way through the workout, a fox began to circle around the track and then poked his head inside the fence.  I charged him with a handful of rocks and he backed away...probably just curious, but I was still uncomfortable with how close he got. 

I'm now hoping to get in as many miles close to 6:30 as possible.  Even on slower days want to get a minimal of 2 under 6:40.  I did that last summer with 7:30/pace and times began to plummet.  Also, getting more disciplined with the diet.  My first test for Fall will be a 20k on Labor Day (I'm nowhere near ready, but am now starting to get into competitive mode).

Ventured out to do a 12-mile run, however, brutally hot and shut down things early.  May try to go again after dinner. 

Hit the TM in sweltering humidity/heat. Did 2 mile warm-up followed by 2 miles in 12 minutes.

AM:  Got out early and decided to get my 6:30 pace miles done right away...jogged a quarter and then did 2 in 12:52 (first mile had downhill).  Did 3/4 miles on track and head back home for 5 miles total.

PM:  Way too hot, so went to the gym for TM and weights.  Did 2 mile warm-up, 2 mile progression run (up to 6min pace), and then 2.5 miles at 6min pace...finished off with 1/2 mile "cooldown".  Spent 15 min on weights doing legs.  12 miles total today.

2-mile warm-up on TM...15 minutes with weights.  Ventured out for a run in the woods, kept a slow pace for 2 miles, picked it up for 1 (6:10), and then coasted back to the gym.  Closed things out with one final mile on TM to get the legs moving a bit and did .5 at 6min pace and then closed with "cooldown".  Really would have loved to have the entire run outside, just too hot a time of day.  7 miles total...

Had time for a quick workout on TM in basement, blazing hot.  Did 1-mile warm-up followed by 5x800 (3min, 2:58, 2:56, 2:54, 2:53) with 1/4 mile jog between sets.  Felt good throughout, very controlled, and would have kept going if my shoes weren't squishing so much and the TM wasn't getting dangerously slippery.  Legs feel good and I'm optimistic about peaking at the right time for a mid-October marathon.  Hope to keep throwing in daily 6minute bursts + stretch the runs out a bit this weekend. 

Got my first workout in at the gym on the TM- ran 3 easy, 3 @ 6:27 pace, and finished with "cooldown" mile.

Ran with my 4-year-old in a 3k (1.9 miles)...she did it in 22:07 and came in 2nd place for 5 and under (turns 5 in January)...came home and did TM work-out...1-mile warm-up, 2 miles @ 6:22 pace...5 minute break to take my shoes off and sweat (so as not to get too squishy)...back on the TM for 2 miles @ 6min pace and then a 1-mile "cooldown"...6 minutes is beginning to feel alot easier...plan to spread out these runs over the next couple of weeks...maybe do a 5-miler at 6-minute pace by September??

Ran a 12-mile loop at comfortable pace in 1:41:27 (8:27/mile).  May run very light in afternoon...hoping for 20-miler tomorrow if weather permits. 

Planned on meeting with Ed and John @ 6:30 to do a 20-miler.  It was raining and the forecast was for scattered thundershowers.  Being in serious need of a long run, I decided to hit the TM at the gym for 20.  It was a little crowded, so hoped to break it up in 3 runs of 6.66. 

Round 1:  6.66 miles in 51:40 (7:45 pace...how am I going to do this?)

- 30 second break to switch machines and quickly switch shoes-

Round 2:  5.34 miles in 38 flat (7:12 pace...woman pointed out I had exceeded my time limit)

- 5 minute break to wait for new machine + drink gatorade and switch shoes/socks/shirt-

Round 3:  8 miles in 58:10 (7:16 pace...noticed the woman who took my machine exceeded the time limit as well...oh well, we both were still happy)

Overall did 20 miles in 2:27:50 (7:24 pace)...1st time ever doing this distance on a TM...hopefully the last.