Weekly run and long run --- August 10th and August 12th

On Thursday, Aug 10th, i did a 3.5 mile run on the treadmill at 10 min/mile pace ... The run was nice and i had recovered from the speed workout couple of days back ... I followed that by more strength training for about 20 mins or so ... Did 2 sets each for quads and hamstring muscles and later did my favorite gravitron workout for the biceps and triceps.

On Saturday, Aug 12th, i did my first long run during this new training cycle. It was a 6 mile run on the Sawyer trail at Crystal Springs. I wanted to take it a bit slow but decided to finish it under an hour after going midway, finished in 59 minutes; went 3 miles (midway on the 6 mile loop there) and back.