Don't wanna be FAT!

Ran my rail trail 10.5 mile loop. Calf was still tight but it is getting better. AP: 7:12

2.5 warm-up, 2 x 3 mile tempo with 1 mile jog (7:24) recovery in between, 2.5 cool-down. I turned around at .5 into the 1 mile recovery jog so that the 2nd 3 mile tempo was the same as the first 3 mile tempo just in reverse order so there would be no net elevation gain or loss.  For the first set I went 5:14 (slightly downhill), 5:25 (flat), 5:23 (slightly uphill).  For the second set I went 5:13 (slightly downhill), 5:28 (flat), 5:32 (slightly uphill).  Not a fantastic workout but I'm happy with it.  I realized Saturday that I'm going to have to work my way back down.  This is an okay place to be.  My short-term goal right now is to go sub 2:30 at the Ogden Marathon.  I have a lot of work to do, but I believe there is still time to get into sub 2:30 shape by then.  

Ran an new loop in Hooper. I ran past the cemetery and on some of the pathways in Hooper. It was a pleasant run. I love how early the sun is rising now. AP:  7:01.  I finally feel 100% healthy and I think my calf is about 90% better.  

2.5 warm-up, 8 AB (AP: 5:38), 2.2 cool-down.  Target was to be between 5:35 and 5:40.  Mission accomplished, but effort was greater than I wanted it to be.  It was very windy and I was still feeling Tuesdays workout a little bit.  I almost called it quits after 3 miles but decided to stick in there and take it mile by mile.  I was proud that I ran the whole 8 miles that I had planned on doing and I am glad I stuck it out, I just hope the effort wasn't too great and that this workout doesn't come back to haunt me. Ran it on my 3 mile midland  drive loop.  Splits were:  5:30, 5:49, 5:43, 5:39, 5:39, 5:39, 5:34, 5:28.  

1800 N top of the hill loop.  Good easy run.  Everything felt fine.  AP:  7:16.  Good luck to everyone running big races tomorrow!  

Out and back. Ran from my house to the syracuse trail and on the the rail trail and then back.  20.15 miles total.  Plan was to just run 20 miles easy but about 7 miles into it I was feeling pretty good and decided to start putting the hammer down.  Mile Splits for the entire run were:  7:28, 7:13, 7:20, 7:02, 7:13, 7:05, 6:57, 6:45, 6:23, 6:20, 5:55, 5:47, 5:45, 6:06, 5:42, 5:51, 5:51, 5:34, 6:14, 6:00.  My AP for the entire run was 6:25.5 despite the slower miles at first.  It was a very solid run at the end of a very solid week for me.