| It looks like I'm starting to see some improvements in pace now that I've got a good solid 5 weeks of running done. I'm cutting back on the miles of the previous 2 weeks this week, but will be trying to get some quality miles in and this morning I did that with a tempo run. Last week I spent about 30 minutes up at tempo pace, today I decided to try to run comfortably hard for about 10 minutes, take a short break, then run back over the tempo paced terrain on the way back which would be around 10 minutes again.
Now last week when I ran between a couple of marks, it took me 10:26 and my heart rate indicated I maybe had gone a bit too hard on it, averaging about 161 bpm during that time. Today I did it in 10:23 and an average heart rate of 154 bpm. It was also warmer and more humid today than last week -- I maybe would have liked to see my heart rate average be up between 155 and 160 bpm which is where I estimate my lactate threshold to be, but it was still good quality running during that time.
Last night was the bench pressing and chin ups, seeing progress with both. Tomorrow will be a total rest day, then Thursday morning I'll run a few hill repeats and do standing overhead presses and barbell rows in the evening. | 
