1 mile warmup talking on the phone with my daughter. 3 miles tempo - wheels fell off the third mile and I did a bit of a pull-back for 25 steps every street crossing. 10:13 / 9:54 / 9:42. I think the speed work on Mondays is starting to pay off helping my regular miles feel easier. Of course, I did hit a stop light every half mile, so got a bit of a recovery there.
1 mile cooldown running with the dog Pre dinner - threw in the first two workouts that came with my kettle bells. Using the 5 pound weight for now. Will move up to my 10 pound bell when it gets too easy.
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