Rhett

TM 1% incline

1 mile warm up 8:00

4 x 1.5 miles 6:40 with 0.5 mile recovery

Total 9 miles

Felt pretty good throughout.

I was tired this morning after last night's hard run, but my legs felt fine.

30 minutes speed intervals on stairmill.  The last couple speed repeats were really tough but I did them.

3 mile very easy miles in TM 1% incline.  I ran these slower than normal, because I was completely spent after running the stairs.

30 minutes arc trainer

3 miles easy on TM

My legs felt pretty tired and heavy tonigh. Hopefully they feel better in the morning.

TM 1% incline for the first 4 miles and flat the last 4 miles

1 mile warm up 8:00

6 miles 6:50

1 mile cool down 8:30

My legs felt much better this morning than they did last night although running at that pace should feel easier than it did this morning.

30 minutes speed intervals on stairmill

30 minutes arc trainer.

I'm looking forward to a good long run with my buddy Blake tomorrow. 

It was a beautiful morning for a nice easy long run with Blake.  We did 16 miles, AP 8:19, that seemed to just fly by and was over before I knew it.