Run Till You Drop!!

I ran the first 4 miles easy. On the way back I ran 3 min hard 2 min easy for three reps i had 3 min rest before my last 3 min push. I was around 5:30 to 5:45 for a few the last one I was around 6 min pace my legs were feeling very tired. It was difficult but I know I will benefit greatly from this workout.

I ran an easy 6 miles in 95 degree weather it was very hot today

3 mile warm-up

8 mile tempo with Bret at 21st Pond

1st 5:27, 5:29, 5:36, 5:40, 5:47, 5:45, 5:43, 5:29

Overall time of 45 min

I felt pretty good today. Bret and I ran at about 6 AM. My mileage has not been good at all the past few weeks so I was worried about todays workout. I am very happy with how it went and I am glad I could still make my last mile very quality.

2 mile cool down

Easy 8 miles on the trail by my house

I warmed up for a few miles then started a sweet workout,

The goal was to do 800's and make them very quality and fast.

I ran one at 4:48 pace and took a 3 min rest. I realized that was too much so after the first one I changed to 2 min rest. I ended up dong 5 800's and was between 4:48 -4:50 pace on every single one. I feel that I am slowly getting fit I just hope it shows when I race. If I really do want to improve I need to start doing some super hard workouts and pushing myself to my limits. This will be difficult but I know it will be worth it.

Easy 7 miles along Lake Shore Front in Chicago. It was a great rainy run loved it, humid but did not feel super hot. Calves feel a little tired from yesterday's workout.