I usually do my Wednesday runs at 5:00 am, but with less than four weeks to vineman, I think i need to start doing my harder workouts in the heat of the day.   It was not hot by any means, but close to 80.

The run: 10 minute warm up, 24 minute high tempo, 10 minute cool down.  I covered 4.1 miles during my tempo portion of the run averaging 5:51/ mile!!!!  Faster every week!  The total run was 6.3 miles in 44 minutes 6:59/mile average. 

I am very pleased that my speed is prgressing.  The run is the biggest problem area for me.  I have been consistantly about 10% slower on the run than the leaders of the races I have done.  So this needs to be a primary focus for me.