sub-3 or blow-up trying

Felt a bit sluggish and the legs were tired today.  However, I had a nice window of time in which I could run.  Decided to hit the steep hill route and just gave it a go...basically ran a 10k to Goshen and another 10k back.  Really gave it all I had.

1st 10k (6.25):  48:21/7:44 pace

2nd 10k (6.25):  45:32/7:17 pace

The biggest hill was on the way out and definitely made a difference on the time. Ran equally hard both there and back. 

Did a treadmill workout at the gym.  Ran 2.05 warm-up at a 7:30 pace and then began a 10k run, progressively bumping up the speed.  Started at 6:27 speed and worked my way towards 5:52 on the final mile.  Overall time was 38:47 (6:15 pace).  This is a bit quicker than I would expect to translate outdoors, yet felt like a solid run.  The machine forces me to lengthen my stride, keep those legs pumping and I felt fairly comfortable throughout (definitely worked hard, but didn't kill me). 

Ran 10 miles in Goshen- at least 6-8 strong hills.  Treated this as a recovery run, yet still picked up the pace on the second half.  Desire to turn it up a notch, whether it be speed work, tempo runs, and even recovery.  Hopefully, I'll be able to continue improvement for Boston.

1st 5 miles:  43:55 (8:47 pace)

2nd 5 miles:  38:47 (7:45 pace)

Think I may need to retire the triumphs. 

Weight:  179lbs.

Went to the gym and devoted 1 hour to weights.  Still able to maintain bench press at 225 x 5.  Did upper body and legs.  Followed up with 4 miles on the treadmill- 1 mile warm-up (8 min pace) + 3 miles at 6:53/pace.  6:53 is my new 7:20...just want to make that pace very comfortable to run.  My hope would be to push a 3 hr marathon in Boston...thus, I'm doing a lot of strength work with the legs, core work with crunches, and lots and lots of hills.  Winter will be a challenge, so I'll also take advantage of the incline feature of the treadmills. 

Weight up to 180lbs, yet it's probably water. 

Really pushed myself today.  Legs were tired from squats yesterday, yet was determined to get a strong tempos at 6:53 pace or under.  Took off at a strong pace for a 6-mile tempo and was all over the map in mile times, fastest being under six minutes and slowest being close to 7:30.  Overall, ran 9 miles and legs were completely spent at the end. 

6 miles:  40:47 (6:48 pace)

3 miles:  27:00 (9 min/pace)

Ran an extremely hilly area.  Started with a moderate pace and progressively pushed harder.  Keeping track of mile splits seemed pointly, since they were all over the map.  I ran one mile with a steep hill in 10 minutes and another around 6 minutes.  Mile 10 was about the only flat section- I ran it in 6:40.  Overall, ran 12.5 miles in 1:37:45 (7:49/pace). 

Was a little disappointed today.  Felt great and had the time to do 18-20.  Still had high energy after 10, but when I stopped to get water had trouble restarting again.  My right foot is still aggrevating me a bit.  Nothing like the "hot foot" from last week, but a bit painful nonetheless.  Could have probably gotten another 10 in, but didn't want to risk any damage.  Might take tomorrow off or just run lightly.  Ran first 9 through a segment of hills in 1:05:50 (7:19 pace).  Measured mile 9 (flat stretch) and timed it in 7:10- probably the best gauge of my effort throughout.