Today I couldn't do any better than 6:55 on the tempo... That's 3 seconds/mile worse than I wanted, and a lot worse than 2 weeks ago.

Week of 11/28 plan:

41 miles total, including:

13 miles long run, 7 miles tempo (4 miles at 6:52), and 4 times 5.25 miles of easy (at 8:08).

Thu, 46 F, cloudy, Jazz.

Somehow I seem to be able to outdo myself every week on the tempo run. Today my fast 4 miles were at 6:46.7 / mile.

Week finished as planned, though the 13-mile long run on Sunday was harder than expected.

Plan for week of 11/14.

Total 39 miles, including 13 mile long run, 7 miles of tempo (4 fast), and 4 + 5 + 5 + 5 miles of easy run. The 4-miler will happen today. Easy miles at 8:10, tempo at 6:54. This should not only be doable, but in fact I achieved the whole set last week.

Today I ran my tempo and my fast 4 miles averaged at 6:51.3. Very nice pace indeed.

Mon: 65 F, partly cloudy, Ride.
Tue: 73 F, partly cloudy, Jazz.

Plan for week of 11/07.

38 miles total, including

13 miles long run
6 miles tempo (4 fast at 6:55)
5 + 5 + 5 + 4 miles easy at 8:11.

Thursday, 53 F and fucking rain! Ran a little over 5 miles in the Rides. Forgot to bring my tech T, so I ran in my regular T-shirt. Of course it had to rain today.

Wed, long, 55F, Jazz.

Tue: easy, 66 F, sunny, Ride.