sub-3 or blow-up trying

An easy 7 today.  Think it's time to retire the mizuno's...the last 2 runs were tough on my achilles.  Other pairs have been fine.

Really nailed a run today.  Headed out on the dreaded "Pie Hill" course, filled with quad-killing hills, and was able to keep a steady pace throughout.  Did a total of 15.1 miles in 1:49:13 (7:14 pace), including a couple uphill sections that slowed me down to 8min pace.  All 15 were at marathon pace effort, but I'll count 10 of them at mp speed.  My legs are really beginning to strengthen through the hill workouts over the past 2-3 weeks.  I'm beginning to notice a significant difference.  One more hard workout before the tapering begins. 

Did 6 miles on the TM in my new Tangent 3's.  Threw in 3 x 800 at 6min pace just to keep a little snap in the legs.  Feeling fairly good for having 2 big runs in the past 5 days. 

10 miles at a nice, easy pace.  Feeling good, but need to get more disciplined in diet. 

Great run today...it was low 50's with a slight drizzle.  My thought was to just keep a comfortably firm pace through the hills towards Goshen and back.  First 3 miles were all uphill (7:35, 7:05, 7:40) and I felt a ton of bottled energy, so decided to pick up the pace a bit.  Still wanted to keep things comfortably firm, so coasted on the downhills and picked up the effort a tad on straight sections.  Miles 5-6 were rolling hills and then 7-8 were more downhill.  Overall did 8 miles in 56:25 (7:03 pace), doing the last approx mile in 6:15ish. 

Having run a little faster last night than I had planned, my legs were just a little bit stiff this morning.  I still hoped to get a solid workout in, so headed to the track with my new tangent 3's.  Did 1.25 mile warm-up, progressively working from 10minute to 7:30 pace.  Oh boy, system felt good, but legs were tired.  Decided to see how many mp miles I could get in on the track at a steady pace. 

1st 5 miles:  33:58 (6:48, 6:50, 6:45, 6:49, 6:46)

- 2 minute break-

Ran 1.25 miles at 6:50 pace...decided to shift gears, system was fine, but legs were tired...jogged a 4.75 mile loop, cutting through Whites Woods.  Did 12.25 miles total for the day.   Fairy satisfied with today's workout.  Hope to do a mp run early next week at the track, doing 4x3x2x1 on fresher legs. 

Fog was extremely thick today, so went to the gym for workout.  Did 20-min upperbody and then began a little bit of speedwork on the TM.  2 mile warm-up, 2 1/2 mile repeats at 6min pace (lap in between)...was so soaked with sweat that I went into the changing room and wrung out my shirt.  Did 10-minutes legs and then finished off with 3 more miles on the treadmill, 1.25 at 6 min pace.  8.5 miles total- 3.75 at 6min pace.