Monday was a 6 miler, 4 miles at mid tempo pace, sandwiched between easy 1 milers. Paces fell at 8:37, 8:44, 8:36, 8:25. I found it hard to go slower. It was a very nice day and I think that helped.
Speed workout. 2x1600 and 1x800 with 400m recovery intervals. Finished strong. I met all my times. My final 1600 was at 7:36. It was supposed to be at 7:55. Nice weather helps. I don't know if I should slow myself down, but I think if I can give it more and complete the workout with room to do more, then I should.
Friday was 8 miles at Long Tempo pace (8:56). It was a HOT morning. 80 degrees and 100 percent humidity at 5 am. We took it a little easy on the pace, though we felt like we were pushing it. My average pace was 9:12. I think the pace was alright considering the extreme early morning temps. Gotta get used to it though! Soon this heat will not go away!
For cross-training, I rode my bike and did a little yoga. I have also done a few easy miles with my son.
Still liking this program.