10 Mile Tempo Run with pace 7:50

Yesterday, I had a great run since my legs were fresh
after the massage, and the Friday rest. So I did not feel
anything after the run.

After the run, I reviewed Hansons Methods again. I found
my training is very similar to Hansons, except that I don't
have weekend long run yet. And I already have speed
workout and strength training(most Thursdays), and
2 or 3 tempos every week. So it should be good enough.
When the real training started, I will have Saturday long run,
and Sunday tempo run.

For the Sunday runs, I was a little bit faster today because
Mike(new guy) was fast. And Bryan was faster too. But
it turned out ok, my mile 2 to 7 was consistent, and the mile
8-10 was a little bit slow.

I don't drink much milk from now on. I change to vegetables
and fruits. I purchased a vitamix, and used for a week, and it
was prettty good for me. My weight was 172lbs after the run.
It would be wonderful if my weight lower to around 165 lbs.
But I will start the personal training for the upper body as well.

Here are the splits for today:

Split	Time	Distance	Avg Pace
Summary	1:19:02.0	10.09	7:50
1	8:13.1	1.00	8:13
2	7:37.7	1.00	7:38
3	7:37.5	1.00	7:38
4	7:46.6	1.00	7:47
5	7:39.5	1.00	7:40
6	7:37.1	1.00	7:37
7	7:41.1	1.00	7:41
8	7:59.4	1.00	7:59
9	8:06.0	1.00	8:06
10	7:55.0	1.00	7:55
11	:49.7	0.09	9:42