Trust The Process

7 easy miles outside around the campus of Haverford College including 4.75 miles around the track.  Total time was 1 hour.

My watch read right at 4.75 miles for the time spent on the track which makes me believe my Garmin is reading correctly.  Makes believe that the 5k course yesterday was in fact a little long as my watch read.

The school is very close to Merion Country Club, where the US Open for golf will be held this year.  There are already a bunch of hospitallity tents up in prep for the tourney.

4.25 recovery miles.  I had planned to run on the TM during my lunch break but it was so nice out (around 70 degrees) that I decided to run outside.  Didn't have my garmin so I had to estismate distance using Google Pedometer. 

Ran from the gym up 5th street, over the Ben Franklin Bridge via the pedestrian walkway and back.  Down Race St to 2nd, 2nd to Market, Market to 5th and 5th back to the gym.  Time was around 36 minutes.

7.5 miles on the TM (1%) including speedwork intervals:

2 mile warm up;

3 x .5 miles (5:52 pace) with .25 mile recovery (8:00 pace);

1 x .5 miles (5:49 pace) with .25 mile recovery (8:00 pace);

1 x .5 miles (5:46 pace) with .25 mile recovery (8:00 pace);

1 x .5 miles (5:42 pace) with .25 mile recovery (8:00 pace);

1 mile cool down

I got through this workout without much difficulty eventhough my legs felt pretty tight this morning.

5.4 easy miles outside in the beautiful weather.  I ran from the gym, around Olde City (Penn's Landing) and over the BF Bridge and back.  Avg pace was 8:09.

5 miles on the TM (1%).  7:50 avg pace.

7.1 miles on the TM (1%), including 5 LT miles.

1.1 mile warm up

5 miles @ 6:22 pace

1 mile cool down 

This workout was tough, but I got through it.  My legs felt it worse than my lungs today.