Bret

Recovery run of 10 miles on the treadmill - I used the treadmill to keep my pace even and to assure that I did not begin to run too quickly as is my tendency. I kept my heartrate mostly below 150 for this run which was about 7:45 pace.

Lunchtime run - on the treadmill - it is actually about 51 degrees outside and very windy - so because I forgot to pack any long sleeve shirts, I stayed indoors. 7:15 pace on 2% incline for most of the run. Really was planning a day off today, but thought the run may help as a stress reliever. Not sure why I pushed the pace more than casual except that I did run really slowly yesterday and did not want to do it two days in a row. Planning to do a quality workout tomorrow - schedule permitting.

PM run - Cruise interval workout on treadmill. 5 x 1 mile at 6:19 with 1 min rest at 1.5% grade.  Two mile warm up and 1 mile cool down.  This was a tough workout for me today.  I selected the pace based on Daniel's VDOT formula.  I started to suffer near the end of the 4th mile and cut it short at just over 5 mins - then resumed the last one at a slightly slower pace of 6:30 hoping to just do 800 meters, but I pushed through and completed the full mile.  Pleased that I was able to work through rough part of the work out.

Lunchtime run - easy 5 miles. Chilly still in low 50's and windy - but a nice run to shake out yesterday's workout. Surprised how quick my pace was when I was just really running easy/to feel.

PM -  tempo workout on the treadmill.  20 min warm up at moderate pace; 20 mins at 6:26 pace 1.5% - then 20 min cool down.  This was a challenging workout to maintain the pace especially the last 5 mins.  Not sure why the treadmill seems more difficult this week - even more so than races - except that I have been using 1.5% grade instead of 1%.

Planned day off.

AM - 3.0 easy miles with Delaney with some striders afterwards.  Doing a half marathon tomorrow so wanted to be fresh.  Nice chat with Delaney about her plans for track and cross country next year.