Having completed another race, I bumped the treadmill up one more notch and ran my Monday morning easy run at 8:12 pace today. Actually, I felt good enough to increase the speed in the last half mile or so and ended up running it at 8:07 or so. Afterwards, I had a pretty good strength workout, but I had to lay off some exercises because of my elbow.

Actual workout

5 minutes warmup

3 miles at 8:07 pace

5 minutes cool down

Full body strength training minus arms