am: 11 Miles Easy in downtown Little Rock and along the Little Rock side of the Arkansas River Trail; met a former co-worker, Dave, in our building's gym at 5:15 am before hitting the trail around 5:30 am. Beautiful morning of 75 degrees, at least 5-7 degrees cooler then it's been for the last three weeks. We had some showers yesterday, and the "cool" front seems to have provided us with a small break from the record-breaking heat.
Dave is training for the Philly Half-Marathon. It was a nice, relaxing run.
pm: 2 Miles at 6:58/mile followed by 2X.5 mile repeats at 2:46/repeat on treadmill set to 1.0 incline. Including quarter mile easy job after each repeat and half mile cool-down, I ran 4 Miles Total.
Total: 15 Miles, mostly easy stuff with a couple of fast intervals on the treadmill.