20 lbs in 30 days

nada

Noon - 8.25 on the Parkway - 8:03 avg

Late PM - 1.88 miles on the TM (1%) - 9:31 avg

AM - 3.1 on the TM (1%) - 8:34 avg

Noon - 6.0 on the TM (1%) - 8:14 avg

AM - 3.1 on the TM (1%) - 8:34 avg

Noon -  7.75 miles on the Parkway.  Sunny & breezy  - i.e. almost perfect.   (no watch)

Late PM - 4.25 miles on the TM - 8:36 avg

Noon - chilly & breezy 5.5 miles on the Parkway.  had to cut the run short and hustle back to the office when i remembered about a meeting that i needed to be at.

hot & sweaty and 8 minutes late for the meeting. 

Noon - Running weather doesn't get much better than this.  Sunny skies, 50 deg., 3mph breeze.  Threshold training on the Parkway w/M.

1 mile warmup.

Set 1: 4 miles (6:56, 6:59, 7:01, 6:52)

Set 2: 3 miles (6:59, 6:55, 6:54)

Set 3: 2 miles (6:59, 6:53)

1 mile cooldown.

oh yeah, and its nice to be officially on the SGM list.