My Running Log

6.5 miles total. 0.5 mile warmup. Then continued and completed the first 10K in 38:33. The first five miles were in 31:17. And the total was 41:33. I think those are all personal bests in tempo runs on the treadmill. I just need to get to where I run those times outside and with hills. But at least I feel like I'm improving a little.

The night got busy, and I felt like a break, so I just my little mile loop.

I did hill repeats, sort of. To the west of my home, there is a loop that is about 1.25 miles around (I think), so I went around it a few times, alternating 3:00 hard with 1:00 easy. I did 8 of those. Some of the repeats were uphill, some were downhill, some were mixed. The average on the repeats was about 6:20-6:30 pace. The overall average was 7:30 pace.

It was a good workout, and I'm glad I got outside to do it. But I just can't seem to break through lately to where I want to be. I feel like I've hit a wall. But hopefully this speedwork will help as I continue doing it. I think I also have to break through mentally, and the speedwork should help with that, too. 

Treadmill workout. Hills (not random), level 4, averaged about 6:40 pace, 6 miles total with 0.25 mile cooldown. Felt really good.

Didn't have much time to run, so I ran hard (outside).

Mile 1 = 6:42

Mile 2 = 6:29

Mile 3 = 6:20

0.25 mile cooldown

Got 23 miles for the week, mostly high intensity.