PM - ran 0.9 miles with Samuel, pushing Adam in the jogging stroller - he fell asleep. Put Samuel to bed (a little later), then ran 7.1 miles on the treadmill to hit 8 miles for the day. My goal this week is to run 8 miles every day, and then 10 miles on Saturday, either all together or broken up. Since I didn't get to do my tempo run yesterday, I did it today on the treadmill. Warmed up nice and easy, first mile in 8:30, second mile in 8:00, then started the tempo run. 3 miles at 6:18 pace. Felt good, was able to control my breathing and form pretty good. Form and breathing started breaking down on the last 1/4 mile, when I had increased the speed up to 6:00 pace (fastest our treadmill can go). Then cooled down with 2.1 miles at 8:30 pace. I am very happy with this run. I really feel like my fitness has improved dramatically even since St. George, and if I ran a flat 5K right now, I would probably be capable of right around 18:00. I also feel like I could have held the 6:18 pace for another 3 miles without problems, which would put me just over 38:00 for the 10K. I am expecting good things this coming year. I think I will be running WRC Striders with Lybi this spring to prepare me for the Shiprock marathon, which will be a month later. |