Win-Win-Fail+Bonus

Benchpress 3x5
PullupsSquats (light) 3x5
Dips

Distance: 4.5 miles (treadmill)
Pace: 8:09 min/mile
Cadence: 182 spm

The plan was to lift some weights, then run 4.5 miles at a sub 8 pace.

In the weight room I added pullups because I did not have time to climb this week. The pullups and dips are in sets of about 10, and I do 3 or more sets.

I started running at about an 8 min/mile pace and I thought I would go a bit faster every mile. I did so after 1 mile, but when I reached 2 miles, I thought I would have to quit. It was feeling really hot and I had no power, so I decreased my speed at many points. I decided I would try to tough it until 3.5 miles and stop, but once I got there, I decided to push on. I finally reached the 4.5 miles goal but by the end my pace was about 8:35. So fail for speed, but bonus points for toughing it.

It sucked.