late night run/swim

So I think my tentative plan for running right now is 3 days of running per week. The quantity of running is going to be scaled back considerably, considering I'm used to running 5 days a week. although the quantity will suffer, I'll hope to make up for it with the quality. Runs will be as follows:

- Speed or hill work.
- 4-5 mile tempo (7:30-8:00 pace)
- Long run (8:30-9min/mi, starting w/ 6.5 mi increasing 1 mile per week)

with the decrease in mileage I'll have more time to follow Rene's crossfit work outs and make the most of my la boxing membership.

Today's workout
warm up
5k @ 23:59 (7:43/mile)
10 pull ups
500m swim (10 laps)

weekly mileage - 13 miles