Sort-of Tempo Run

I actually had time to do today's entire run, and it was perfect outside for running. Hopefully it will continue to be so nice!

• 1 mile easy: 8:01. Not sure that was so easy, but I was less focused on a pace today and more focused on just running for fun and to see how I could do.
• 4 miles @ 7:50: 7:37, 7:50, 8:13 (hello, stomach cramps that I forced myself to run through), 7:44; total: 31:26. If I had run 4 miles @ 7:50, I should have finished in 31:20.
  
• 1 mile easy: 8:54. A slightly easier pace.
• Total time: 48:22
• The IM training had me running an hour, and since I short-changed myself on Tuesday by totally skipping the run, I added another 11:38 to the end by walking 1 min, sprinting 10 sec, jogging 50 sec, repeat.
• Total distance: 7 miles
  

I labeled this a 10K even though I wasn't running for a 10K time. However, even with the 2 miles easy, I finished with a respectable time and want to log that. Previous 10Ks:

• 2-17-09: 46:29 (MFY loop)
  
• 12-13-08: 49:55 (home from downtown Franklin)
• 12-08-08: 49:58 (home loop)
• 11-20-08: 45:25
• 11-05-08: 48:39 (MFY loop)
• 10-30-08: 47+ (tempo run)
• 9-30-08: 48:13
• 9-19-08: 49:33
• 9-14-08: 51:08
  

I wanted to finish the 10×10 sec manuals holds, 3 sets, from yesterday, but there was no way my legs would have held up. Instead, I did 1 minute ISO lunge each leg, 10×10 sec scap pull up with 100lb assistance, and 10×5 sec scap pull up with 110lb assistance. I really need to work out with Will again, mainly to push me but also for the confidence-building. It's so much easier to work harder when I have someone pushing me (if that makes any sense).