sub-3 or blow-up trying

Ran through the pouring rain.  Actually was quite refreshing and allowed me to push things a little bit (it's been hot!)  Did a mile warm-up followed by a 3-mile tempo (6:30,6:16,6:06).  I was pleasantly surprised by mile 3!  Jogged almost another two miles to the track and did a few intervals- 1 x 400 (85 sec), 1 x 800 (2:45), and 1 x 400 (70 sec).  Jogged 2.25 miles back home in the pouring rain for 10 miles total. 

Jogged 2 miles to the track and did a few intervals- 2 x 400 (85,81), 2 x 800 (2:42,2:45) and then one last 400 (79)- ran a couple miles back home for 6.65 miles total. 

95 degrees out- jogged 4, then picked up the pace for 2 miles (6:37,6:43), and finished slowly- 8.5 miles total.

Jogged down to the track and watched a couple of my girls run the "Night of Miles".  It was still in the low 90's and my 9-year-old won her age group with a 7:35.  Jogged back home slowly- 4.25 miles total. 

Very hot and humid...ran 6.5 miles with my wife. 

Our family all went to the "White's Woods" trail race.  There were 4 different distances and 179 runners- the cost was $2 per/head with several medals and ribbons at the end.  I started on the 5k, but realized after running .9 miles in 5min flat that I had gone out too fast.  Slowed down to run alongside my 12-year-old who ran the 5k in 25:02.  My 7 and 9 year-old's came in 1st place for their age divisions and all had a good time.  Ran the course a second time while waiting for the awards ceremony and cut it short at the finish for 3 miles in 19:13.  After the ceremony I ran 3-miles home for 9miles total. 

Ran 7 miles with my wife- 5 of them on trails. 

Ran 7.75 miles with my wife.