Running

AM 10.5 around Palmyra, NY.  First 4 or so with Mark.  Eventually made my way over the track and did 4 x 800 just to try and get my legs turning over a little bit.  Splits were:  3:07, 3:02, 2:55, 2:49.  Did 300 meter rests in between.

PM 5 miles from the jr high out to the JRP and back.  No watch.  

AM 10 in 1:10:28 (7:03).  Ran on the JRP with Matt, Scott, Chad, Toni and Ty.  I struggled today.  Probably due to the bad eating for the last week while I was gone.  These runs are really good for me.

PM Crossfit.  1.25 before the workout, .5 during, and 1.25 after.  

AM 8 slow, recovery miles in 1:08:45 (8:35).  First 2.5 with Mark.  Went up 300 West and back.  I actually felt better than I was anticipating.

AM 8.5 in 1:10:42.  Slow and easy up 300 West and back with a few little additions to add on some mileage.  Was going to run with the group this morning, but my body has not been responding well this week and I thought the faster pace with them would set me back.

AM 20 in 2:29:27 (7:28).  Started at 5:30 in the Riverwoods and ran 10 easy miles up the canyon and then did 8 a mile tempo.  Splits for the tempo: 6:24, 6:20, 6:16, 6:25, 6:22, 6:19, 6:21, 6:19.  Cooled down 2.  I wanted to hit between 6:30-6:40 on the tempo, but just kind of went with it after a while.  Legs have not felt great most of the week, so I was pretty happy with the run today.  Awesome weather.  Ran the first 8 with Mark.