10 myles - 1.08:36

Daniels Park out/back - 1:00 p.m.
clear, low 30's, calm
mind/body - fresh/fast
sustained effort

A sustained effort is just an increased leg turn over workout, little bit more than medium effort but not a lactate threshold effort. Believe it or not, every single one of my runs last year were at this effort... hmm no wonder I was dreading my training runs??

I had no intention of going faster today based on my 16 mile effort yesterday but once I got started I felt really good! This is a good sign because it shows that my body is recovering a lot quicker and can handle a little bit more stress. After the run I went and lifted at the gym for about 1/2 an hour.

here are my splits:

1. mile 1/10 6:47/6:39
2. mile 2/9 6:58/6:29
3. mile 3/8 7:17/6:34
4. mile 4/7 7:10/6:36
5. mile 5/6 7:18/6:43
6. Avg. 6:51

I listed the splits this way because they represent the same stretch of road. The only difference is that one is uphill the other is down hill, can you tell which is which??