9 Miles Easy

Mile 1	7:30
Mile 2	6:51
Mile 3	6:46
Mile 4	6:42
Mile 5	6:36
Mile 6	6:33
Mile 7	6:37
Mile 8	6:41
Mile 9	6:33
Total Average Pace:	6:46

Jump Rope (250)

15 Second Strides (60 seconds rest)

1. 4:45
2. 4:25
3. 4:27
4. 4:04
5. 4:17
6. 3:49*

Total Average Pace: 4:17*

I ran with Sean today. I find that while I run faster when I am with him, the effort still feels like a 7 minute run. So physically I believe I probably should be running sub 7 minute easy runs but mentally I feel comfortable doing 7 minute runs when I am by myself. Sean said I need about a 100 easy runs at 6:30-6:40 pace. We'll see if this happens.

I guess my speed is back. I felt great today. I did some jump roping and after I was done I felt ready to roll. I'm jump roping for about 4 minutes straight these days. It feels pretty easy. I'm not sure how effective it is, but it's not breaking anything, and I like doing it. I broke 4 minute pace on my stride for the second time and actually recorded my fastest stride today. The overall pace of the strides were the fastest yet. I think part of results were motivated by Al Lawrence giving me a high five as I jogged by. My confidence is pretty high right now. Tomorrow I'm going to do a 6 mile tempo with Luis. Luis has been running well these days and it will do me well to try and stay with him.