Running To Beat Mark

Did a seven mile run this morning with emaurine. We were hoping to do six but new to town and didn't realize two roads didn't connect, so that led to an extra mile loop. We went at long run pace seeing how neither of us have done over four miles running since the marathon in May. Even without the longer runs, I felt great the whole run. I believe that doing longer distances swimming and biking as kept my cardio up enough that I can do these middle length runs without much struggle. 

 Three this afternoon. Mile warmup and four 100m strides in 16 seconds. Then a session of 30sec on 30sec off for ten minutes. Then did 3/4 mile in 3:54. Legs felt ok for the first two a day workout in a long time.

Three easy peasy miles this morning. Only goal was to stretch out the legs, so I did not take a watch because whenever I do that I always go faster. 

The goal was a 5k under 20 minutes. The weather over 30 degrees warmer than this morning. The wind gusting in the 30mph range. Started down the road and crossed the first mile in 6:05, not bad. The bad part was I was already feeling tired. I got to another spot where the road didn't continue and I had to add to the run. With about a quarter mile left I hit the twenty minute mark, no goal completed today. But wait the run was 3.25 with the extra turns, and the pace that I was on left me at the equivalent of a 19:55 5k. All is ok.  

Another three easy peasy miles, this will probably be the morning run I do before school every day for active recovery. 

2 this evening before being cut short by storm. 

Easy 3 at school

Warmup

Did 3 sets of 2 200's and a 400. Finished with 400, 200 200.

Times were 36,37,1:13,35,34,1:11, 34, 34, 1:10, 1:09,35,33

COoldown 

3 easy

Run around town 8.75 miles.