I feel like I am getting into a good routine of running every other day and doing circuit training every other day. My runs are not long (less than 6 miles total) but I run 4 miles at top aerobic effort. I am seeing steady improvement in my pace. The extra day of recovery really helps. I am down to 6:49 pace for 4 miles. I hope to be down to 6:20 pace by Christmas. When I get down to 6:30 pace, I am going to do a 4 mile test run at 7 minute pace to see where my heart rate is. I will periodically do this test and, it will also serve as an easier recovery day. My goal will be to see a lower heart rate at 7 minute pace over time. When I run hard for 4 miles my heart rate maxes out at 160bpm towards the end of the run. For most of the run my heart rate is in the mid-150s. My goal today is 6:45 pace.

I am trying to get into a routine of running every other day and circuit training every other day. On my run days, I am doing about 6 miles  - 4 miles hard with a warm up and warm down. My best time to date for the 4 miles is 28:40 (7:10 pace). My heart rate went over 160bpm during that run. I find that my heart rate goes up much easier when I have a day of rest. My circuit training consists of stride jumps, alternating with push-ups, pull-ups, curl-ups, and dips. I take very short rest between exercises so my heart rate stays over 120bpm during the workout.