sub-3 or blow-up trying

Recovery run...5 miles towards Goshen in 45 min.....5 miles back in 42:38.

Saucony II- 10 miles

Ran 2 miles on the treadmill, did 30 minutes weights/legs, then jogged 2 miles to meet my family at the track...ran first mile on my own (5:54...just to keep honest), four miles with my wife (9 min/pace), and did one other mile on my own for a 10 mile total.

triumph (2)- 20 miles

This was a day I just had to push...felt very, very average.  Jogged 2 miles down to the track...pretty windy out today.  Decided to run a 10k at a good strong pace on the track.  On the first lap realized the wind just basically made me want to quit.  Struggled mentally every half lap and by mile 3 was telling myself...3 mile tempo is good...forced myself to just keep going and stay firm...by mile 5 was ready to celebrate a descent run, but just kept pushing...finally, as I start mile 6, my mental state began to strengthen.  Finished 6.25 miles in 42:32 (6:48 pace).  Jogged just under 4 miles back home.  12 miles total.

Today was a victory for me in staying focussed on the "big picture".  Next Monday I have a 20k and this gives me confidence to pace it just under 7 min/miles.  Hopefully I'll continue to progress as the marathon gets closer.

Used Triumphs (I)

Jogged 2 miles down to the track.  Have changed my original thoughts in preparing for October.  I was determined to make 7:20 seem comfortable...I'm now trying to do this with a 6:45 pace. 

On the track decided to run 4-miles, alternating 7:00 and 6:30 pace...

mile 1- 6:55

mile 2- 6:18

mile 3- 6:45

mile 4- 6:28 (no breaks between miles)

Quick water break followed by two more miles...just wanted to break 7, then run a 6:45 easy...

mile 5- 6:55

mile 6- 6:39

Felt good...ran 4 miles back to the gym at just under an 8 min/pace (20 minutes/weights)...12 miles total

Weighed in at 179 lbs today...this breaks my goal...want to maintain for October's marathon.

Triumphs (1)- 310 

Triumphs (2)- 32 miles

Ran hills to Morris and back in 1:27:29- 10 miles total.  Did 20 minutes upperbody

Weight- 179 lbs

Triumph (2)- 42 miles

Ran semi-slow 10 miles with Ed through the hills- 1:18 (7:48 pace). 

Triumphs (2)- 52 miles

Ran 2 miles to the track...decided to run 2 miles at around the pace I hope to do next Monday's 20k...in my mind I feel ready to keep a 6:45-55 pace.  I ran the first mile without checking my watch...was surprised to see a 6:27 time at the end of the 4th lap...without stopping continued on for a 2nd mile...this time I wanted to keep a controlled 6:45 pace again without checking my watch...upon finishing 4th lap looked to see a 6:35 time.  If I feel this good on Monday, I may find myself with a pretty good time.  I think I will pace myself at 6:45...we'll see.  Finished off with back route home for a total of 8 miles (+ 30 minutes upper body at gym).

This has been a good month.  I've sustained 70 mile/per/week schedule and have felt an energy level able to do more.  The times are gradually going down.  7 min pace is becoming much easier.  I have a 20k and 1/2 marathon planned for this month + two 20 mile runs.  This would get me up to six 20 milers for training.  I also hope to emphasize 1-mile repeats this upcoming month and will be careful to really observe recovery runs.  I'll be very satisfied to keep under a 7-min pace for the 20k, and hope to improve whatever my pace ends up being by 5-10 seconds for the 1/2 marathon (end of September).  Overall, I feel as though I am getting close to my BQ goal, but do not want to ease up or take anything for granted.

New Balance 903's- 8 miles