Got to the gym at 4:30am for a speedwork day. I saw Marlin who was already 8 miles into his run...now he is an early riser!
Long speed interval day. 1 mile easy, 2 miles at tempo (5:45, 5:42), 1 mile easy, 2 mile tempo (5:35, 5:33), 1 mile easy, 2 mile tempo (5:30, 5:27), 1 mile easy, 1 mile tempo (5:00). 11 miles in 1:05 (5:55 avg). My wife and son showed up and I ran next to my son for a couple more miles (6:30 avg.). A total of 13 miles in 1:18 (6:00 avg) this morning...my legs are tired!
Kami convinced me to go back to the gym after dropping off the kids when she was going to workout on the elliptical. 5 miles in 31:20 with 2x0.25M at 4:17 pace. Now I need to eat and take a nap! 18 miles on a TM today...nuts! (Kinvara)