Yesterday I took the day off. I felt really tired and like I was getting sick. I got a good night's sleep and feel much better today. I am going to use my heart rate monitor to train according to this website: http://www.teamoregon.com/publication/online/wizard.php

I am going to run my easy runs at a heart rate of 134-137 and track my pace at that effort. Today I ran 6 miles in 49:26 (8:14 mile pace) with an average hear rate of 136bpm. This projects to a 40:10 10K race time. My goal is a 38:00 10K so I need to get my pace down to 7:47 mile pace at 136bpm. Twice a week I am going to run 6 miles at my threshold heart rate (147 -153bpm).