Trust The Process

11 miles this evening at home on the TM after I put Russ to sleep.

1 mile warm up (9:00)

9 miles @ 8:00 pace

1 mile cool down (9:00)

Noon - 7 miles on the TM including 1.5 @ MP.

6 more miles planned for this evening.

6 recovery miles during my lunch break.  8:45 avg pace.

8 miles on the TM (1%) including 4 LT miles.

2 mile warm up with strides;

2 miles @ 6:22 pace;

2 miles @ 6:18 pace;

2 mile cool down

The effort level felt just right for the LT pace.  i was concerned it was going to be too hard at this point in my training. 

5 recovery miles on the TM before work.  my legs were very tight, not sure if it was due to the tempo run yesterday or running early in the morning.  i took it very easy (9:00 pace).

16 miles along Kelly dr up to main st Manayunk and back to the house. I ran the first 3 with Lauren and pushing Russ in the stroller. Lauren was really having a hard time out there so she stopped after three and walked home with Russ. 11:00 avg pace for the first three. I was feeling good out there today even though it was pretty warm and humid and I didn't have my iPod. I kept a pretty good pace for the next 12 miles (8:10, 7:53, 7:55, 7:57, 7:47, 7:34, 7:42, 7:42, 7:46, 7:29, 7:37, 7:37). I finished with an easy cool down mile (9:04).

59 total miles for the week. My legs have been responding well to the recent ramp up in mileage. Hopefully this continues.