3 Mile 30/30 Fartlek - 8.75 Miles Total

5:00, 5:41, 5:03, 5:41, 5:04, 5:19, 5:02, 5:30, 5:03, 5:34, 5:15, 5:26, 4:55, 5:23, 5:03, 5:32, 4:58, 5:42, 4:59, 5:18, 4:53, 5:26, 5:03, 5:34, 5:07, 5:28, 5:28, 5:41, 5:06, 5:31, 4:53, 5:01

Time 15:39

Pace 5:16

Sean and Luis helped me along on this run. They ran 15:30ish and I just tagged along right behind as long as I could. I finished about 6 seconds behind. Sean was just taking it easy in preparation for the Peachtree race. They definitely did help me to even out my pacing and hit the splits I needed to hit, especially on the recovery parts. This was a PR for this workout.

6 Miles Easy

Mile 1	7:02
Mile 2	6:46
Mile 3	6:52
Mile 4	6:45
Mile 5	6:44
Mile 6	6:42
Total Average Pace	6:49

I felt great today. I can't wait for the fartlek workout tomorrow. Only a few more days till I leave for Atlanta for the Peachtree 10k road race. My sister Janel will also be running with me in the race. She will be one of the local elites. It will be cool if we'll be able to line up near each other and share the experience. If I could run with a video camera I would...

60 Minutes - 8.47 Miles

Mile 1	7:02
Mile 2	7:05
Mile 3	6:47
Mile 4	6:48
Mile 5	6:55
Mile 6	7:03
Mile 7	7:18
Mile 8	7:36
Last .47 Miles	7:11
Total Average Pace	7:05

I'll be the first to say I started this run off too fast. I had 2 high school guys running right behind me to start off the run and my competitive side took over. This usually doesn't happen but every once in a while I'll say forget it, and mess around a bit. In actuality my body probably wasn't really up to putting in the kind of effort I actually put in so you can see I slowed quite a bit at the end.

60 minutes - 7.9 Miles

Mile 1	8:35
Mile 2	7:49
Mile 3	7:38
Mile 4	7:25
Mile 5	7:22
Mile 6	7:17
Mile 7	7:18
Last .9 Miles	7:18
Total Average Pace	7:36

The whole purpose of today was to just get through the run. I did the workout yesterday and my legs weren't interested in doing anything fast today. The heat is really making its presence felt and if you aren't feeling in tip top condition, you just aren't going to move very fast. I don't if it hurts or helps your running but it sure does mess with your head sometimes.

Dad's Day 5k Pictures

Russian Fartlek - Total 8.93 miles

Distance	Desired Pace	Actual Pace	Time
1 Mile	4:50-5:00	5:09	5:09
800m Recovery	6:30	6:37	3:18
1200m	4:50-5:00	5:07	3:50
800m Recovery	6:30	6:59	3:29
800m	4:50-5:00	5:10	2:34
800m Recovery	6:30	6:57	3:28
400m	4:40-5:00	5:02	1:15
Totals		5:47	23:05

Didn't have any speed today, but had a lot of strength. Didn't feel too tired after the workout but whenever I tried to call upon any speed, there was none.

9 Miles Easy

Mile 1	7:20
Mile 2	7:06
Mile 3	7:12
Mile 4	7:06
Mile 5	6:56
Mile 6	7:13
Mile 7	7:34
Mile 8	7:32
Mile 9	7:39
Total Average Pace	7:18

Ridiculously hot and humid, probably about 82° with about 90 something percent humidity. I felt good today but made a concerted effort to take it easy. Tomorrow I will be introduced to the "Russian" Fartlek. Sean told me it should be harder than the torture workout.