OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
4 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00

ACHIEVED
1.56 mi. WU
dynamic stretch
4x1 mi. (6:39/6:41/6:38/6:41) w/2 min. active recoveries
1.61 mi. CD

total time = 1:04:54
total distance = 7.94 mi.

5:41 AM 76° 84% 5 mph intermittent light rain

Felt like I was playing "catch up" this whole run. The first mile interval was somewhat relaxed and even. Everything after that was a scramble to stay focused and make my times. Had to take a "pit stop" after my third repeat so that recovery was longer than scheduled every other recovery was active and on-pace.

Trying not to get too excited about my weight coming down. I've shifted my nutrition to be more in line with Suzy Favor Hamilton's book Fast Track. I don't have it quite dialed in yet but I'm sure enjoying the chicken soft tacos. The focus of her regime is protein. We'll see how it goes after a few more weeks.

PRE RUN
weight=161.5
ginger snaps & water

POST RUN
SlimFast & multivitamin