What pace (per mile) do you consider "hard"? Under 7:00? Under 6:00?

I like seeing those 7 milers....keep up the progression!

22 - 7 miles!!!! fast

21 - 3 miles (recovery)

August 20 - 7 MILES!!!

August 18- 6 Miles

August 19- 3 miles w/ ice bath

August 15- 3 miles

August 16- none

August 17- 6 miles

August 13- 3 miles

August 14- 4 miles

August 12- 3 Miles pretty easy...enough to get the heart rate up

August 13- 5 Miles at a good rate, was not tired...i think that i am getting in really good shape

August 11, 2008 -- Today I ran 5 miles...finding that next level in my running was nice, ran at a decent pace.

7, 8, 10 -3 miels

9- nothing

aug 5 notin

aug 6 3 miles

Aug 2, 3 - nothing

Aug 4- 5 miles

July 31- 2 Miles

Aug 1 - 3 Miles Hard

27, 28, 29 -- I was on vacation

30- 5 miles

July 23 i ran 5 miles

July 24 - 4 Miles

July 25 - 3 Miles

July 26 - 3 Miles

Trackboyy is falling into the 3 mile rut again...maybe his coach should go on a long run with him...lol

July 21 - 3 Miles

July 22 - Rest because I ran really hard the night before

July 19 - Worked the whole day! serious.

July 20 - 6 Miles Alton Baker!

July 16 - 3 Miles

July 17 - 3 Miles

July 18 - 5 Miles

Let's starting getting a little bit more than 3 miles in Lukas.....but I do like the fact you are running some! Keep this log going, althought I'm surprised Trackboyyyyy couldn't figure out the blogs.

July 14 - 3 miles

july 15- 3 miles

First Entry!!!

July 13 - 2 Miles ate blueberries halfway and almost threw up :/ bad day

trav the blog system is confusing so im gonna post it on my page...

Lukas wat is up!!!!!!!!

Nice Jail Break score Lukas. Doing Lane proud for sure.