Never Give Up

pretty easy run even though it was 85 degrees out..8 miles easy at an average 7:06 pace.

At gym: did 5 miles warm up at 7:12 pace, then 5x1mile at 5:44 RC pace at 1.5% incline with 75-80 sec rest/job, then 2 mile cool down at 7:40 pace. Total 1:25:26

overall good workout since this is the first real true faster workout that ive done since the marathon, felt good.

8 miles easy the whole run - averaged 7:09 min/mile

Did a little workout today.  Warmed up for two miles at an easy pace, 7:09, then was going to run a little harder, 6:45 mile, for 8 miles...but I think due to the heat and me being a little out of shape from the marathon in June and havent really done any harder running since. It ended up being 8 miles at a 6:52 pace. Cooled down for 2 miles with 6x30sec fartlek. Nothing like running in 90 degree heat at 6:30 PM.

5 miles easy today in 105 degree heat! Insane...I ended up around a 6:54 average which is crazy with the heat...I must have been running a little faster to get it over with! I need to put together some core workout routines to do at home 2/3 times a week.

I tried for the first time of doing two faster sessions in a week.  I ended up doing something of a "wave" routine that I found off of Tinmans articles.

I warmed up 4 miles around 7:35-7:45 pace, then 1 mile at 6:04, then 1 ez mile at 7:37, 1 mile at 6:03, 1 ez at 7:40, 1 mile at 5:45, 1 ez at 7:35, then 1 mile at 5:49, then two mile cool down around 7:35 pace.

total 12, I wanted to do more tempo miles but I was pretty spent