BQ by 40

15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough.

- 1.2 mile warm-up, 10:16 (8:35/mi)
- 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill.
- 5 minute recovery, 0.61 mi
- 4 mile MP interval, 29:36 (7:24/mi) [mostly downhill]
- 4 minute recovery, 0.46 mi
- 3 mile MP interval, 22:50. (7:37/mi)
- 3 minute recovery, 0.35 mi
- 2 mile MP interval, 15:09 (7:35/mi)
- 2 minute recovery, 0.24 mi
- 1 mile MP interval, 7:25
- 0.37 mi cool down 3:11 (8:36/mi)

• The only way I'm going to avoid injury is to sit perfectly still. #running [Workout - 6 x 1/2 mile progressive intervals 3:26.9 and faster] [/caption] I've been pitying myself the last couple of weeks. On February 3, I finished off a stupid 26 mile in 24 hours stunt with an attempted tempo run that turned into a slow limp for the last 3......
• Starting to build a little momentum I'm probably a couple of weeks away from being able to run any kind of long run outside--in part from recovery, but mostly from happily being blind-sided by the responsibilities of having a second child at home. I'm glad I never thought about the implications of having a new baby......
• Tempo run 8.04 miles in 65 minutes (8'06" pace) I run my tempo and intervals on the treadmill (especially as opposed to running in th dark during rush hour). It's not optimal for training I guess, but I'd rather run the treadmill than miss another tempo or interval week. Mile point - speed (pace) 1% incline 0 - 6.2......
• Medium run, up-tempo last 3 miles #twit2fit Streak day 48, 6.73 miles in 1:00:11 (8:57 pace). I decided to do a little up-tempo work for the last 3 miles of my run today, in preparation for Johnny's 5k.  Nearly four miles into the run, I went for a target of 8:00-8:15 pace for the last three miles,......
• Trying to actually run easy. Very nice weather this morning. 65'F outside, partly cloudy, and not too humid. Rain came in about an hour before my run.I tried to run "easy" based on my 5k time. According to Vdot Calculator and Training Paces based on a 21:54 5k (using Daniels' Running Formula, 2nd edition), that......

Tags: 54321, marathon pace, workout