Keep on keepin on

Well, I've hit new highs on each of my last 2 workouts. I've upped the runs to 30 minutes + cooldown since I figure the end goal is a certain distance for 30 minutes anyway. This hasn't seemed to have any real effect one way or the other. I finally hit the 450 cal mark on Friday on a 30 minute run, and I beat that one again today. I was thinking I might make it a cruise/coast type day, but I had a ton of energy for some reason so I just went with it. Did 2.75 miles in 30 minutes with about 21/9/2 walk/run/CD for 471 cals, AND I wasn't even nearly as beat as I was after my Friday workout. Then I hit the elliptical for 20 mins+CD which is pretty long for me but I coasted through that mother at level 5, my heartrate just hovering from 149-153 (which is a pretty comfortable, maintainable spot for me), and THEN for some reason I decided I wanted to run intervals for another 15 minutes and I hit those reasonably hard as well. I'm not sure exactly what account for that, but there are a couple possibilities. I had a banana and a small sandwich today, and the small meals with fruit always seem to fuel me well. Also, it's not nearly as hot out today as it has been, and even though the gym is AC'd, it doesn't always do the trick when it's 95 outside. At any rate, good day and steady progress, Im creeeeeeeeeeeeeepin ever closer to the 3M/5k mark. I also just got my new scale in the mail today, the trusty Tanita B-6 somethin somethin yadda yadda, I read good things about it and my gym sucks so what can you do. I'm right about where I thought, still just about 230, so I'm gonna make a go improving the diet in the coming few months. If I could shave 20 lbs off, I think 5k would be a breeze in my current condition. Lates X.