OBJECTIVE
14 mi.
(first 7 mi.@ 7:38-8:29 then gradually increase pace every mile; last mile @ 6:52)

ACHIEVED
14.01 mi.@ 7:45
last 7 mi. 7:48 7:33 7:23 7:12 7:04 6:55 6:49

6:15 AM 35° 63% 4 mph

Wicked northwest wind this morning. Seemed I was running NW the entire time on this out-&-back. :-) Ran the last 7 as a progression. Wanted the last mile to be half marathon pace (6:52). Happy with how I closed this one out.




Other then yesterday's missed recovery run (2-6 mi.), this has been a really good running week for me. I cranked my training paces faster after last Saturday's 5K PR. I wasn't sure what to expect but I hit every workout. I feel like I'm getting stronger. Just need to stay focused.

I've also been doing Matt Fitzgerald's resistance workouts on my recovery days. I think this is helping me. My legs felt "different" during Thursday's tempo run and I really don't have anything to attribute it to other than the resistance workouts.

PRE RUN
weight=166.5
water, oatmeal w/brown sugar & 1% milk

POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/1% milk