sub-3 or blow-up trying

Ran 6 miles at 9 minutes pace + eight 30-second strides within the run (10k-hmp).  Felt a bit sluggish at first, but the strides helped build energy.

triumphs's 2- 348.5 miles

rest

Felt really good today.  I was tight to begin with, not sore tight, but the kind of tight which takes longer to get warmed up.  Ran 6 miles at the track (only place flat), 2 at mp...

mile 1- 7:46

mile 2- 7:32

mile 3- 7:06

mile 4- 7:06

mile 5- 8:30

mile 6- 8:15

I want to be careful this weekend.  7:06 felt very, very easy.  However, my 1/2 marathon time a couple weeks ago was barely under 7 minutes (hilly course, humid day- but nonetheless).  My desire this weekend is to ease into the pace (7:05-7:10) and resist the urge to go faster until I get to the 18-20 mile stage.  If the weather's good (forecast is 55 high) and I'm feeling good that day, then I'll see what I have at the end.  If not, I should still be in good position to challenge a BQ time.  My goal is 3:12, I'd be thrilled with anything under 3:10...and as much as I'd like to say I'd be satisfied with anything under 3:25, deep down I won't be...I really want that BQ time.  I'm in position, so I'll just need to be patient and wise. 

Tonight will be my last evening of sit-ups/push-ups/crunches (been doing them every other night since May 4th) while I watch baseball.  No more weights at the gym either...except for stretching.  Slept 9 hours last night and hope to average at least 8 each night this week (recognizing the night before will be a struggle).  Currently have no nagging injuries...nothing- calves, shins, feet, toes, hamstrings- everything feels 100% healthy...couldn't say that throughout most of the training.  Literally ran through several little nagging aches and pains.  Even have all my toenails in tack (one's still black, but not in pain...not from running, but from kicking a chair in the middle of the night).  Feeling good about things!

NB 903's- 96.5 miles

Ran 6 miles at a 9 minute pace with 8-thirty second strides.

NB 903's- 102.5 miles

Ran 4 miles at 9 minute pace on the treadmill with 7- 30 sec strides (hmp).  Decided to do one last upperbody workout- easy weight, high reps.  Having gained a couple pounds, I felt the mental need to do a little cross-training.  Feel very energetic and will try to get descent rest the next couple of nights.

weight- 180.5 lbs. (low was 178 lbs)

triumphs 2- 352.5 miles

rest.

rest.