Running on Empty

3 very easy, then 4 easy at 8:30.

1 mile warm up at 8:30.

5k in 18:46.  I was very pleasantly surprised with this effort as I felt at the end that I could have gone a bit faster.  My goal, however, was to not crash and burn so I did the first 1.5 miles at 6:07 pace then sped up a bit to finish.  This was especially encouraging because I have done NO speedwork at all.  Moreover, this is a 45 second improvement over my previous best timed 5k, which was last September 6 at 19:30 (in a ward race -- lame, I know) and my 19:51 solo test on August 8.

Followed with one hour Strike class.

Ended with 4 easy miles at between 8:30 and 8:00, though last .5 was at 6:00 on a -3% decline.

6 very easy, limited time.

Poor night of sleep.  It was difficult to get up so I slept an hour until 5:15.

7 easy at 8:30, random incline to 1.5%

1 at 6:31, 1 at 6:27, 1 at 6:18, all at -3% decline.

I felt alright at the end, but couldn't get in a longer run which I had planned.  Oh, well.

3 easy at 8:00, random incline to 3.2%.  2 at 6:15 at -3% decline.

One hour Jammer Class -- (for some MS fundraiser people were invited to wear pajamas, though nobody did.)  I was the only man in the class (25 to 1 ratio), and the workout was actually quite tough.

3 easy at 7:30 -3% decline, 2 easy at 8:00.

Vote for your favorite choice.

Addendum for your viewing pleasure:

7 easy.  Busy day doing other stuff.