6/24

Tempo run today, starting at 10/mile and up to 7:47/mile and back down ending at 8:49/mile. 30 minutes; average pace 8:49 over the course of the whole run. I've got to drop a few pounds to get my speed back up.

6/23

Only managed to run one other day last week--6 or 7 in Chicago (I did walk about 10 miles there too).

3 tonight on the treadmill, alternating intervals. Average pace was just under 9/mile.

6/18

Speedwork late tonight on the treadmill. Half a mile to warm up and then 5 x 400 alternating between 8:19 out and 10/back, then another half mile running and half a mile walking to cool down.