Long/Tempo Run and Swim

Yesterday I went out before Noah's Flood hit Connecticut - for a 2x3 mile tempo run. I really like this workout, but it does take a lot out of me. I did the first 2 miles at a 9:00 min/mile pace, then ran hard for 22 minutes. I think I covered well over 3 miles - probably a 7:20 pace. Then I took it easy for 10 minutes before running hard again for 22 minutes. I finished it off with an easy 2 miles back home - 1 hour 29 minutes total - over 11 miles.

Today I did another 1400 in the pool. The main workout was pretty easy: 1x250 build; 1x200 build; 1x100 build; 400 easy. I liked the 400 easy. Tonight I may do that workout dvd that kicked my butt last week - hopefully I can hold up through it.