Rhett

TM 1% incline

1 mile warm up 8:00

3 x 2 miles (6:40) with 0.5 mile recovery jog

1 mile cool down

Total 9 miles

The last mile of the last set was tough, but a gutted it out and was happy to be able to finish the workout.

30 minutes speed intervals on stairmill

3 miles easy on TM

30 minutes speed intervals on arc trainer

3 miles EZ on TM

TM Run 10 miles

1 mile warm up 8:00

4 miles 6:50

2 miles 7:00

3 miles cool down 8:30

I was hoping to do the 8 middle miles at 6:50 but a few miles in I realized that wasn't going to happen today. I tried to back down to 7:00 pace but after 2 miles of that realized I was pushing too hard and decided to call it a day and just do 3 cool down miles.  I figured it was better to quit before I hurt myself and live to run another day. My legs felt fine, just tired I guess.

15 minutes speed intervals on stairmill

TM 5 easy miles

I was too tired to do my usual 30 minutes on the stairs so I did a couple extra easy running miles.

17 mile long run on a very hilly course and on a very windy day.

AP 7:41

I was trying to maintain 7:30 pace and was pretty close through 12 miles, but the last 5 miles into that brutal head wind did me in.