Day 17 :)

 Felt a lot better today than yesterday so I guess 3.5 miles at a true recovery pace is good enough to keep me going for now.

Ran a workout today.  2.5 mile warm up (treadmill speed 6.8, 6.9, 7, 7.1, 7.2, 7.3, 7.4, 7.5, 8, 8.5 bumping up every .25 miles).  Then 3 miles at 9 mph (6:40 pace) and 2 miles at 9.3 mph (6:26 pace).  

Effort felt just about perfect.   HR got up to the low 160s by the end.  I was working hard but not too hard.  I felt good when I was running but once I stopped I was sweating hard and feeling exhausted (in a good way).  I didn't want to do my daily pushups, pullups, burpees at first but after 10 minutes I wound up doing them and felt fine.  

Only problem was some GI issues.  I had to stop briefly between the warm up and workout and then I didn't get a cooldown in.  At least I got my whole workout done without stopping.  Hopefully just a one off thing due to the fact that I haven't been working this hard for the most part. 

Overall workout averaged to 7.5 miles at 7:07 pace... fastest effort since my early October marathon.  I think 6:26 pace is easier for me on my treadmill than on the road but I also ran 6:09 pace for 10K last year so maybe not.  I don't think I'm in 6:09 pace 10K shape right now, but I've been feeling pretty good lately.  

I need to get outside and run and eventually I need to time trial something to get a better idea where I'm at.  It's 8 degrees today but it is supposed to be 28 on Saturday but with 14 mph winds... maybe I should suck it up but it sounds miserable.  Winter sucks!