timed 5K at 36 minutes - 11.61 per mile

Ran 3.2 miles
Walked 15 minutes
biked 17 min (approx 3 miles, training heart rate - pulled some hills)

Goals:

1. Consisitently run speed under 10 minutes per mile by July 26
2. Continue to lose one pound a week without dieting; stop at natural plateau.
3. Add daily cross training: walking, biking or weights.

Todays speed work mile was run at 11 minutes. I've got a nagging pain in my right leg. I was tired this morning. It took a moderate amount of effort especially since I ran the first mile at 11 minutes and the plane wasn't level. (note: the pain went away after the run.)

New plan I'm not going to run long runs for a while. I'm "endurance ready" for a 5K race and I plan to spend my time training to improve my speed for that race distance. I've been training to run for 20 weeks. Today I could get through the 5K race easily, but I have no speed. There are about 10 weeks till the Septmember 7th labor day race. Those ten weeks will be spent doing everything I can to improve my speed. I'll run the 5K and may run other 5K's this year, but beginning in September I will begin the long runs again. I'll be training for a 10K at that point. After January 2010 I'll begin training for a marathon, either a half or maybe even a 26.5, it depends on how much progress I've been able to make in running long distances.

My running schedule is going to be primarily 3-4 mile runs and I will include speed work in each one. For example fartleks or tempos during the second or last mile. I also plan to do separate short practice runs of intervals. To start it doesn't matter how many or how far only that I do intervals and do them at a second training session.