Trying to improve my running

I ran on the trail by my house this morning since I didn't have to go to work early and could go in daylight. Felt really good to be abck on the trails. After i got done with that run I walked the kide to school and then went running for a couple more miles w/ Juli.

Grinders workout: did 1 mile then 4x400 meters than 1 mile shooting for 6:45, 1:35 and 6:45 for times. My times were: 6:34.3, 1:37.1, 1:35.3, 1:37.0, 1:36.8, and 6:36.1.

Did only a couple of miles running before biking to work this morning.

The bike ride was harder then the last time. Tucson has a weird phenomenon in the morning the widn blows down the santa cruz river from the south then switchs to blow up the river from the north in the afternoon. This would be great if I was riding the exact opposite route. Unfortunately it gave me a head wind into work as well as coming home. I also had to wear bad shoes because of lack of space in my bag. Comsequently I was 2mph slower overall and 11 min slower getting to work and 5 minutes slower getting home (despite it being ~2miles less). 

Did the 3 mile 1 fast/1less fast workout. This week did turn arounds at each mile I think that slowed me down some. Most the people only did 2 miles also so the last mile was hard to keep motivated. My Average pace was 6:52 Fast pace: 6:35. Less Fast Pace: 7:12. Not much slower than last week. Time was 20:29.3

Ran on the trail by the house felt good and loose. Nice and cool morning.

Ran with the grinders this morning. The workout was pretty hard and the paces were about right for me today. we did 30 min tempo w/ 5 min fast/5 min less fast (6:55/7:40 planned paces) my paces were acutually: 6:54, 7:30, 7:02, 7:35, 7:00, 7:39. After 2 min rest we then did 5x1 min sprints w/ 30 sec active rest between. My paces: 5:55, 6:06, 6:27, 6:10, 6:12.