Trying to improve my running

This morning I biked to the park met agroup of guys from church and ran 5 miles then biked into work. The bike ride to work after the run was really hard even though I took the run nice and slow (8:53). I don't think I am quite ready to do so much all at once at least not quickly.

After work I ran with the kids (0.6 miles). They are getting much better. We did the normal loop around the block. Usually they walk at least 2x. Today they only walked once and didn't seem too tired at the end. I think they are going to do the 1 mile run on 11/16 or possibly the 5k.

Did the workout with the grinders today. I really didn't want to go when I woke up and almost had myself talked back into bed. I am glad I went though. I felt really good after. We did 16x1min Tempo with active rest as follows 60 sec, 45 sec, 30 sec, 15 sec and repeat. It was a fun workout. I was able to keep my pace between 6:30 and 7:00 for the 1 min tempos. 

On the way home I ran into my neighbor so I went for a couple more miles with him.

I ran only a couple of easy miles before my bike ride to work this morning. AP: 8:15

The ride to work felt easier than on Monday.It turns out I was a bit faster 14.9 mph compared w/ 14 mph on Monday. The wind felt about the same. I also rode home from work which was easier than the other day. I'm not exactly sure why. There certainly was still a pretty stiff headwind. my speed was 17.3 (prior 15.3).

Did a lot of running today because I didn't have to go to work. First I went early in the morning to run with the grinders. we did the 3 miles 1 fast/1 less fast workout. I did slightly better than last week. My AP for the whole 3 was 6:49 (6:53), for the fast minutes was 6:33 (6:35) for the less fast minutes was 7:06 (7:12).

After walking the kids to school Juli and I went on a jog together about 4 miles. It was pretty windy by that time but good company.

After school I took the kids out for a jog around the block.

Ran the Passey loop trail. Only time for a quick loop.

Did a hill workout with the grinders. Again felt pretty tired and almost didn't go. I am glad I went, I felt really good afterwards. We did 3 sets of 5 min uphill hard followed by 4x1 min hard downhill. After that we did about 1.5 mile uphill sprint. I was able to get 0.73 miles uphill for the 1st 2 trips AP 6:53 and 6:48 respectively. The 3rd trip was abit slower because I was too tired I got 0.71 AP 7:00. The dowhills were faster AP 6:11. The 1.5 miles was at 7:30. I feel like this is faster than I have been able to do this in the past of course I haven't really tried to go superfast.