Wed and Thurs

Wed - all between 3:22-3:34

Thurs - felt great for 8 miles - 1:07:50

tempo...

8 miles @ an 8:45 pace.
I was in the window for every mile except the last, which was faster.

I'm having a bit of a toe problem from a hangnail I removed recently. Swollen and painful, especially after the run this morning. I'll make it tomorrow, though.

speedwork...

7 x 1/2 mile @ 3:36-3:40
1) 3:39
2) 3:36
3) 3:39
4) 3:38
5) 3:37
6) 3:37
7) 3:34

I actually kept my pace under control this time.

I am loving that the weather is getting cooler.

Hmmm...Yeah...

I did my tempo (but not so tempo like) run on Saturday. I just ran on a trail for about 40 minutes and called it a day. I'm fairly certain that I was not at the 5 mile mark. My calves hate gravel for some reason...I was moving into cramp mode.

The 15 mile run was much better. I began at 8:15, which as you know is late to start, but luckily I had great 63-67 degree weather throughout. I hit the mark at 2:16:58. I was doing great and then the last 3 I really started to lock up in my quads. But I was proud of the run overall.

17 here we come...

Flying solo on the 15...

I guess replacing the red blood with the red wine worked.

2:18:52.