Today’s long run was 9 miles for me and Rob had to do 6 miles. We went to our company park (no fox sightings today). It was 64 degrees, sunny, 8mph winds. I planned to run in the low 9 min miles and see how I felt and I did just that with 1:21:41, a 9:05 avg pace (9:24 WU, 9:09, 9:08, 9:03, 8:59, 9:01, 9:07, 9:07, 8:43).

Here is how the week went:
M: 2.5 Miles Easy (Treadmill, 1% incl, 8:27 pace), Abs and Arms
T: 5 Miles Speedwork (Treadmill, 1% incl, 8:50 pace w/2x1600s @ 7:53)
W: Abs and Legs
R: 4 Miles Easy (‘Hood, 21mph winds, 9:07 pace)
F: Rest
Sa: .27 Quick Warm Up (9:35 pace), 12K Race (8:35 pace)
Su: 9 Miles Long (Park, 8mph winds, 9:05 pace)

Total Miles: 28.23

We don’t have any races for a couple weeks so I’ll just be logging training miles for awhile.