sub-3 or blow-up trying

Warmed up a mile and then moved into a fairly hilly section, keeping a steady pace for 4:32 miles in 28:45 (6:39 pace)...this was the end of the loop, so I then jogged 3/4 miles before moving into a second tempo, this time 3 miles in 19:57 (once again, 6:39 pace).  Jogged in the rest for a total of 10.5 miles.  Because of the hills I debated whether to make this threshold or marathon pace miles- decided to be ambitious and shift this to marathon pace from now until November (even with hills).  Workout felt good!

Another heat wave has rolled in, so I stayed inside for a TM workout today.  Warm-up up 2-miles and then ran 10k in 38:12 (6:10 pace) which usually translates about 10-15 seconds per/mile slower for me outside- I'll take it!  Did 8.5 total. 

4.5 on the TM @ an 8:40 pace.

93 degrees out, yet I still slugged out 9.5 miles, very slow.  Glad to get this one done!

Headed out after supper down to the track and progressively worked my way from 10min pace down to 7:30 pace.  At the beginning it was still hot and I was terribly sluggish and by the end it was dark, cooling down, and I felt fairly good.  On the final mile I startled a racoon who then lunged at me and I sprinted about 30 yards and looked backed to see him half-heartedly galloping towards me a bit.  Man- 2 wild animal incidents in the past 3 weeks!  Did 10 miles total. 

4 miles on the TM at the gym and then 5 miles after dinner with my wife- 9 total. 

Ran 2 miles with my oldest daughter and then ran another slow 11.5 on my own.

Ran 5 today with my wife.  We both have a race on Monday, so I decided to "frontload" my week and still get 70 miles in.  After Monday, I'll begin my push for 80-mile weeks and may attempt my first 20-miler since March.