Run (tempo run # 2) 1:00:00  7.15 mi (8:23 / mi) slept:8.0
Flat Marathon Pace run on TM: a. Run 5:00 at Easy Pace to warm up. b. 4 x 15 second flat strides. c. Run 50:00 at Marathon Pace (8:20 pace) - i was really tired today. i did on treadmill. d. Run 5:00 at Easy Pace for your cool-down.
I have a big lecture friday morning in AM so am stressed. going to bed early. long run tomorrow after my lecture!
Run (Hill Run # 3) 1:13:00  8.0 mi (9:07 / mi) slept:12.0
ok better day. Still very humid so jogged to gym 1.5 miles in 15 minutes and did hill work out as follows: 4 x 8% grade for 2 minutes at 9:13 pace (no 9:10 on treadmill) and then did 4 x 8% grade for 2 minutes at 9:05 pace with 3 minute easy. the first four sets didn't feel that hard but the second 4 did. I bet i can do 9:05 pace for all 8. but it averages about 9:10 so maybe not! Then i jogged 5 minutes easy while my friend finished up at gym then we jogged 13 minutes home 1.5 miles back.