Hangin' Loose

AM-  Morning workout.  With hopefully speedwork tonight.

Up up down downs 10 x3

Leg lifts 10 x3

Planks 10 x3

Flamingos 1min x3

Wall sits 1min x3

Safety meeting cut things short.

PM-  Went to the CHHS track and tried to do some interval speedwork.  For the first attempt it went ok.  Besides the fact that I haven't quite figured out how to get it to work right.  Will have to mess around with it again later.  So I can do the different intervals at the right paces.  The screen I was looking at wasnt telling me my pace.  So after messing up the first interval that should of been mile repeats turned into 400m repeats instead.  So did 5 of them.  With 2 miles warm up and cooldown with 400 then half a lap rest.

Mile 1 8:10

Mile 2 7:50

Intervals 1:30 1:29 1:30 1:30 1:32 rest for half a lap.

Mile 5 8:59

Mile 6 8:50

Not sure if I will be able to get a run or something in later tonight. Last night I went and visited with my dad. He just had knee surgery so from the sounds of thing. He wont be running more then 5k distances. Or at least that is what his doc says. He will also have surgery on his thumb on Mon. So no SG for him this year for sure.:(

AM-  Was planning on getting up early today for a run with the wife.  But got home after a little dinner Bday party made it hard.  I ate maybe 2 pounds of meat at one of those Brazilian grill places in Provo.  So was a bit tired this morning.  Run will have to be later this evening.  But got in a good workout this morning.  The planks and such was a bit harder today but still a good workout.  Got 3 sets in of each again.  I need to find figure something out for a whole other day will be the plan.

Planks 1:30 1:30 2:00

Leg lifts 10 x3

Planks 12 x3

Walking lunges 20 x3 (getting very easy to do)

Toe raises 30 x3

Toe walks 30 x 3

Wall sits 1min x3

Push-ups 50 50/ Inclined push-ups 20 20 20

PM-  Got to go out for a run after the girls.  It was meant to be a tempo run.  Should of looked at it a bit closer.  1 mile easy then 5 at 7:26 and then 1 easy.  I did 2 easy then 4 tempo then 1 easy.  I feel it went well even if I didnt get the 5th mile at tempo.:(  Temp was around 76 with a nice slight wind on the 5.5 loop.

Mile 1  8:42

Mile 2  8:19

Mile 3  7:27

Mile 4  7:27

Mile 5  7:29

Mile 6  7:26

Mile 7  8:35

TT  55:24  AP  7:55

Last day of school for the wife.  So took the day to help her at the school with cleaning out lockers.  Oh joy.:)  It was actually a lot of fun and also to my suprise they had a teacher vs student softball game I was able to get in on.  So played for the teachers and had a lot of fun.  We played for about 2 hrs.  Now just need to get ready for the race tomorrow.:)

This was really a fun event for my wife and me.  It was the first one that we were running together for say as her with her new last name.  And also us running the same distance as a married couple.  My goal was to beat my last years time  of 20:30 and if all possible go sub 20.   My last 5k was about a month ago and I ran it at around 22:00 or so.

So we got in a good nights rest and headed out to what we were hoping was good weather and a good time with friends at the race.  And boy did we have both.  The weather was just perfect.  Around 55 or so I would say at the first.  Only a few clouds in the sky if any.  It started at 7:30 and we got in a good warm up and ran into Kathie, Kimmie and Smooth on our warm up.  And then ran into Lark and Marcie after then close to the end of the warm up.  Hit the port a potties and it was all good.  Lined up a few people back which I kind of regretted since there was a few kids that took off fast and then stood there and looked back when there parents told them to slow down.  There is only really one big hill on this run.  And its just a bit before the first mile mark.  It is a short one though just enough to slow you down if you let it.  Then a gradual downhill to mile too.  The first mile was feeling good and was able to keep relaxed.  I was finally getting some space between me and a few other runners here.  And could find my pace and relaxed a bit more.  Then a bit after the 2nd mile the steep downhill came.   Its not all steep at once but enough to make you want to slow down.  But thought I would take advantage of it and pushed hard down it.  And hit the 2nd downhill a bit after that.  But it was taking its toll on me with about half a mile to go.  Had a hard time finding paces after those hills and struggled as we came into the last portion.  Which was to run around a HS track.  Was pushing to just hold on to whatever I had left and as we came into the final turn.  The 2 people infront of me took off.  And left me with no response till after they were a few more strides ahead.  I am sure they were able to make it in with a sub 20 and me with a 20:03-4.  I am sure if I would of kicked it when they did I would of kept with them for my sub.  But I felt really good about this race.  Beating my time from last year by 26 secs.  And feeling really good about my return back after my injury. 

Last year I wasnt able to stay for the raffle I had to race home and move.  This time I was able to cheer for my wife that came in shortly after me.  And all my friends along with her.  We set up camp with Aleeessaa and her daughter.  Aleeeesssaa sister and husband and there kids.  Was able to hang some with Kathie, Kimmie, there mom and Kimmies daughter which both Mom and daughter got hardware.  Smooth was there cramping at the end again>:(  But still coming in fast enough to take home hardware again along with Lark.  Ran into Marcie and Slick with his group of guys again after the race.  And was somewhat shocked to get hardware again this year myself.  Last year they sent me a 5th place plaque.  This year I took 2nd in my AG which was shocking to me.  I was hoping to just place and with the 26 sec improvement from last years was awesome.  And I must say they gave away some very very nice raffle prizes.  I think the only thing we got in our whole group was a 100 bucks prize at the end to Kathie and Kimmie fast mom.  But they gave away bikes, ipods, laptops, camcorders and all sorts of stuff.  It went on for over a hour.  Great event with friends and only cost me 8 bucks.  Best 8 bucks I have spent in a long time.

Mile 1 6:45

Mile 2 6:34

Mile 3 6:20

Mile .1 5:29

TT 20:04 AP 6:27

Wasnt a sub 20 but was very very close.  I am sure with a bit more speedwork I will be getting it this year for sure.  And feeling that I have recovered from Ogden and ready for Ragnar.   With SGM training cycle starting the week of Ragnar.  I just need to go out a bit later tonight for another 10.:)

PM-  Went out around 4:30pm for another 10 miles.  Just made it a easy long run.  With no real pace goal.  Just get in the miles and we did.  Felt good finally after the first 4 or so.

TT 1:32:45 AP 9:13

AM- Rode with the wife to work.  Was alot better this time.  Not sure if it was the wife with me that did it or just that it was my 2nd time doing it this year.  But improved by 5 mins this time versus last time.  And it felt pretty good.  The wife was on my tail the whole time.:)  She is such a strong rider.  Ride out has all the hills.  Lets see if I can beat my time going home today too.:)  Got in 3 sets of my routine also.  3rd came a bit later.

Plank 2min x3

Leg lifts 12 x3

Bridges 12 x3

Toe lifts 30 x3

Toe walks 30 x3

Walking lunges 20 x3 quads still sore

Flamingos 1min x3

Wall sits 1min x3  very good burn

Ride going 28:02

PM- Called the wife to pick me up for a warmer drier ride home.  Looked ugly out there.  Crashed early for bed.  My quad in my left leg has been giving me issues.  Going to avoid downhill for a few days if possible.

Was a weak attempt at running today.  And ended up cutting it short do to the lack of motivation in it.  Once the rain and wind started up I was ready to call it good.  The track had a lot of puddles and my quad was still giving me issues.  Did 400m x5 before calling it good after a 2 mile warm up.  Just wasn't into it today.

Stormy weather so no ride to work.  And after work went on a date with the wife.:)  So rest day.

AM-  Had some time to get in a curcuit routine.  Got in 3 sets of each with some changes to some of the workout.

Plank 2min 1:30 1:30

Leg lifts/side 10 x3

Leg lifts on side 10 x3

Toe lifts 30 x3

Toe walks 30 x3

Wall sits 1min x3

Walking lunges downhill 20 x3

17 miler on the parkway with wife.  Was a rough run but made it.  Told the wife to run on at her paces at about mile 13 and I slowed down.  It was very humid and I was having a rough time with my leg.

AP 9:15 TT 2:36

AM-  Got in 2 sets of my curcuit.  Leg is feeling better at the moment.  The pain was above the knee in the quad mostly.  After Sat run it was below my knee and both on the left side.  I think since I changed up my stride that is where the tightness was.  And its feeling better.  How I changed up my stride was just doing alot more little ones on all the downhill portions.  That felt better on the quad.  I so I am guessing it was hitting the calve more. Argh!!  But its feeling better we will see how it goes tonight.

Planks 1:30 x2

Leg lifts 10 x2

Side leg lifts 10 x2

Toe raises 30 x2

Toe walks 30 x2

Flamingos 1min x2

Walking lunges 20 x2

Wall sits 1min x2 had a good burn again.  Not as bad as last week.

PM-  Got a run in at the club house.  Used the treadmill.  It wasnt to bad.  My left leg was feeling better and loosened up enough for me to attempt a speed workout.  So kicked it up to my mile speedwork of 6:11.  It was good to get in a full mile.  Took a lap to recover and then went to do a second.  On this one the leg was struggling alot and decided to no push it to much more.  And drop it to a 7:30 after about .30 and went a bit at that pace.  And decided that was good enough after I hit 4 miles.  So overall this run wasnt what it should be.  But felt good to get in a good fast mile.  Will see how things feel tomorrow.  Warm up pace was 8:30.

Feeling really good after yesterdays run.  My leg has little to no pain and during the run yesterday it just felt a bit out of control on that treadmill.  And today I am glad I backed it off.  Its feeling loose and back to normal.  I will either go for a ride tonight or hit the elliptical as crosstraining.  Run tomorrow as a tempo run.  Rest day on Thur or bike some.  And Fri will be first leg of Ragnar.  And then 2 more legs on Sat.  I believe my total miles is 18.4 for the race.  First week of training is only 13.  So I should be good on miles for this week.  Just need a good tempo run on Weds of 7 miles.

AM-  Early morning run today.  It was a good tempo run.  2 miles easy 2 tempo at 6:45 and then 2 easy.  Thought it was a different one.  But was only a 6 miler.  Felt nice out there and really enjoyed it.  Had a hard time hitting the first tempo mile.  Partly due to not seeing my splits in the dark.  But hit the 2nd one just right.  So felt good about it.  Will try to get in a few sets of my circuit at work.

Mile 1 9:18

Mile 2 8:30

Mile 3 7:02

Mile 4 6:45

Mile 5 8:59

Mile 6 9:03

TT 49:38  AP 8:16

Got in 3 sets of each today.   And felt great.

Up up and down down 10 x3

Leg lifts/side 12 x3

Bridges 12 x3

Toe up 30 x3

Toe walks 30 x3

Walking lunges uphill 20 x3

Wall sits 1min x3

Flamingos 1min x3

Ran with the same team as last year.  With some changes to the course and team.  We lost a few and gained a few new people.  And it was still a blast.  Last year I ran in van 2 runner 10 in the mens van.  This year I was runner 3 and in the womens van.  Since my wife was going to come and be in the support van behind us.  Which was great.  I was able to see the other side of the course this time with all the new changes to the course too.  The name of our team is Road Crew 276.  I was with Kathie, Kimmie, Vivianne, Christy, Adrieanne and me.  It is a pretty solid team.  Not fast but we were getting it done.  So for my report will break this race up into 3 parts with 2 parts on this day and one tomorrow.  We meet up at Kathie's place early Fri morning at 8:30.  Our start time was 11:45am and we got up to start at 11am.  And I was already ready amped to get this race going.  This is one of my favorite ones to do.  I was hoping to catch up with Jeffc but would much later in the race.  With his start time a bit later then us.  11:45 goes off and runner 1 was off.  Fast forwarding to my leg now.

Leg 3 2:00pm 4.9 distance hot and a headwind.

Plan was to run this in the 7s which didnt really work as well as planned.  Started out running a bit faster then I should and didnt get warmed up right to start so fast.  Which I would change later.  My goal also was to pass as many people as I could and not get passed.  So first person I could see was about .25 away and just starting up a hill.  So I head off after them man was that hill a fast rude awakening to what was ahead.  It wasnt to hilly for this leg.  But that first one I sure attacked it way to fast and hard.  By mile 2 I had caught 2 people and was zoning in on 2 more that I would catch in that mile.  Then I started to drop in pace with the headwind and heat.  Wow was that just a wake up call to me.  I was able to catch a few more with a total of 7 road kills in that leg.  I felt I went out to fast and didnt warm up good enough to finish strong like I wanted and the times faultered later into this leg of the race.  Felt it was still a good run and I was happy for it.  My road crew was awesome for it.  With the wife all over the water stops and my van cheering me on.  So here is the splits.

Mile 1 7:21 bit fast and that hill.

Mile 2 7:11

Mile 3 7:42

Mile 4 8:05

Mile 5 8:27

Mile 6 8:18 Didnt catch the girl that just beat me in.  Was spent by the end of this one.

TT 43:40 AP 7:49 total distance 5.61 Ranked Moderate Difficulty

Leg 15 10:59PM slight wind perfect weather for a run.  Gentle uphill climb for most of it.

Goal changed from last leg to this one.  This time I was going to warm up and then after the half way decide to push it up or maintain the pace.  And of course to get road kills and not become one myself.  This one I was lucky to catch my first 3 road kills in the first mile.  It was a nice and easy pace.  And was going to just go off of maintaining a constant effort since after about the first mile it became a long uphill climb.  Not steep or anything just uphill.  So stuck with the 70-80% effort.  And it was alot better.  I got eyed by a few cats on the side of the road.  And besides that was quite uneventful.  After I would catch someone I would barely be able to see someone up ahead and work towards catching them.  Yet maintaining my effort the same.  It worked great.  I felt really great at the end of this one.  Also another great highlight to this one.  Was on Kimmie's leg Jeffc had caught up to us and his time with there start time at 1:30pm they were hauling.  He chatted for a sec as he prepared for his leg and then was off.  I was able to cheer him on as he was about 1.6 to 2 miles ahead of Kathie.  It was a mean hill climb for them.  K so back to my leg 15 report.  Felt really good with the results of that leg.  I had 7 road kills and no one passed me.  Here are the splits.

Mile 1 7:58

Mile 2 7:43

Mile 3 7:35

Mile 4 7:33

Mile 5 7:28

Mile 6 6:30

TT 38:38 AP 7:39 Total Distance 5.05 Ranked Moderate difficulty

After we finished up we raced back to Kathie's beautiful cabin and crashed for about 2-3 hrs.  At 6:30 when the sun was coming up I felt good and suprisingly refreshed and ready to take on my last and hardest leg

Leg 27 7.9 miles downhill to mile 3 and then mean uphills flats and last 2 or so downhill and flats.  Ranked Hard difficulty

Okay here is the last leg for us in van 1.  Things have changed a lot from last 2 legs.  The first one was hot and not a cloud in the sky.  Leg 2 we had clouds coming in but still a beautiful night.  Leg 3 on the other hand was not going to be the same.  The first 2 runners were holding up strong and doing great in our van.  And started to sprinkle on them.  It wasn't a cold rain yet.  That was going to come later.  For our van the distances ranged from 2.5 to almost 4 except mine.  They all had tougher runs before and this was my tough run.  It was a mixed up some steep uphills and downhills with rain and wind kicking up.  It was a great run though going around the Jordanelle.  Not that I was focusing on it at all.  My plan was to make it through this one alive and well.  Body was feeling rested and I was happy to see the overcast.  But I started getting worried as I was waiting at the exchange.  I got there a bit early and was able to get business done and wait at the exchange point.  Seeing alot of people come and go.  Thinking oh yeah I can catch him or her.  Or dang I dont think I will catch that guy and I am glad he took off before me.  I was going to go with taking the first 2-3 miles to warm up and then try and find my pace.  Problem was it was a steep downhill after around .4 miles and for the first mile so I kept trying to keep it slow.  To save myself.  Also as I was waiting for the gal to come in before me.  The wind started to really pick up and if I remember right it started to rain as I started.  I tried to get a jacket on and take the sleeves off so that my core at least could stay warm I though.  I am glad the sleeves were having issues because it would of overheated me for sure.  I felt great starting out and had caught a few people by mile 2 and was feeling good.  Not spent at all.  The wife was there with support again about every mile along the way it seemed.  Right from mile 1 trying to give me the jacket and water.  I kept passing on the jacket since I was good and warmed up and was only slightly raining.  Then I hit mile 3 and the foot of the steepest part of the leg.  And it was long and steep.  The wife said dont look up just keep going.  At this point I had passed about 5 people and so I just would look up and measure how far I was away from someone and kept plugging along.  And tring not to redline.  I must say it was a hard hill climb yet it was good to catch people.  That kept me going and pushing when I was feeling like slowing down to much.  There was another gradual hill climb from the top of that steep one for another 1-2 to 6.  And I could see a big huge group of people.  One here and there and then like a group of 5. As they spanned out ahead of me.  My pace was no where near the sub 7 I was predicted to run to stay on course for this.  But I was making up ground on the field.  And I could see them in those hill climbs.  And knew I would have to catch them on this hill because with the downhill coming for the last 2 it would be so much harder.  I was able to catch and be up to 10 road kills by the 6 mile mark.  And then the flat and small hill again before the big decent.  I was right on the hills of a group of 4 guys as we started to head down.  And as I was passing them someone had caught me too and was passing me.  He was looking so strong and refreshed ARGH!!!  It was just a bit out from the 1 mile mark.  And I wasnt letting this guy get away if I could help it.  This mile went fast.  And there was just these 2 guys ahead.  The fast guy and another guy he was gaining on.  As we hit the one mile out sign.  This fast guy had someone else jump out of a van and replaced him.  I was within like 15 yards from him and just looked at him shocked.  And he just hanged his head in shame because he knew I had caught him cheating.  I tried to catch up to the new guy that was fresh and heading down this downhill and he passed my would be 18th guy.  It was demoralizing to me to get passed like that.  And then angered me even more to find they had cheated like that.  I know that I would of been able to catch that guy if he was the one that would of ran the rest.  The new fresh runner had gotten away.  But that last guy.  My 18th road kill was not going to get away.  I had only .4 to go and I was still closing in on this guy and he was holding strong.  I had to make a move or I would never catch him.  The wife kind of made me move faster then I wanted.  And had the camera ready to catch me taking this guy.  So I surged and caught up to him and passed him.  OUCH!!  That was alot of effort and had to relax a few secs after I got about 5 yards ahead.  By that time I could see the chute and I was not going to let this guy get past me.  He was still holding strong within a few yards or so of me.  And I took off again with about .1 to go.  It felt really good.  And ran that one more competitive and not worry about the time.  From our predictor I had to run sub 7s for this one.  That just wasnt going to happen.  I had lost 14 mins total on that run.  OUCH!!  But felt I ran that one the best of all my legs.  I feel so much better on the longer runs then I do the shorter ones.  Since you cant really get warmed up right to come out fast at first.  This leg I wouldnt change a thing on.  I loved the challenge of it and that I was able to do so well on my third and last leg.  And that my wife was there cheering me on only helped me that much more.  It feels like I am getting back that competitive edge again.  I had to relax that side of me while I was recovering.  But feel I can really start running more hard again.  So I got 18 road kills on this one.  And got passed by a team(26) that cheated so I am not counting that.  Ended up passing 32 people and no one passed me.  Here are the splits.

Mile 1 7:37

Mile 2 7:38

Mile 3 8:01

Mile 4 9:27

Mile 5 10:04

Mile 6 9:28

Mile 7 9:03

Mile 8 8:12

TT 1:08:47 AP 8:42 Total Distance 7.91

So as a recap of this all I had a very great time running with Kathie, Kimmie and the rest of the team.  I cant wait to do it again next year.  And hopefully run it with my wife next year.  Was able to see Smooth, Cal, Jeffc(rdrunner), a friend from work.  Run with a awesome team and had a great time.  My wife was there to cheer me on and celebrate our hard work with us.  And now to catch up on some of that thing we call sleep.:)

AM-  Rode to work today.  Was a very nice day and had a good ride.  Took me 30:00 so it was rather nice and easy.  Yet made good time.  Will meet up with the wife to ride back home and then most likely head up to Park City.

Planks 1:30 x2

Leg lifts 10 x2

Bridge 12 x2

Toe lifts 30 x2

Toe steps 30 x2

Wall sits 1min x2

Walking lunges (uphill) 20 x2

PM-  Rode home with the wife from work.  The poor wife rode through some fresh road tar on the way there.  And so we had a nice mess to clean up when we got home.  Along with a flat tire on the wifes bike.  Sad thing is she just got it tuned up.:(  Besides that it was a nice ride home.  Took around 24 mins. For the 7.75

Ran with the wife at the gym.  It was to be a speed workout.  But it wasn't pretty.  1 mile warm up then 4 x 800 @ 2:58 with 2 min rest and then another mile.  Came out to 5 total.  The first half went well.  2nd I had to take a breather before I could finish it up.  And same with the other 2.  I almost suspected I would struggle with it since I haven't done a lot of speedwork.  And it is a rough start.  So I am not to down on myself about it.  After that I hit the weights as I waited for the wife to finish up her run.  Just nice and easy to not get to sore for tomorrows curcuit and since I  haven't hit the weights for a few months.

Dips 20 x2

Bi curls 10 x2 70

Lat pulldowns 10 x2 120

Rows 10 x2

Bench 12 x2 115

AM-  Rode to work with the wife.  Had a good ride and we changed up the course just a little bit.  To avoid any more tar accidents.  So had a hill climb for the first mile which normally is nicer to hit after you are warmed up.  But it went off nice and easy.  And seemed safer going that way.  We ended up only having to slow down for 1 of the 4 lights and so made it to work alot faster. 29 mins total time on that one.  And then had barely enough time to get in 2 sets again.

Planks 2min x2

Leg lifts 10 x2

Bridges 12 x2

Wall sits 1min x2

Flamingos 1min x2

Toe steps and toes up 30 x2

Walking lunges 20 x2

PM-  Rode home from work.  Went pretty good and fast.  Just under 23 mins to make the commute.  Went up to PC to the condo after work.  The place is huge and I am impressed.  Will be nice to do my long run up there before heading back home on Sat.  Thur night will be ran in the gym at the condo.  Looks like a good treadmill.   And Fri will be a day off for say.  Taking the kids to Lagoon for the annual work picnic.  Hoping for great weather.

Had a nice phone call today.  From a lady from the Ragnar race.  We ate breakfast/lunch after our 3rd leg.  And contributed to a great cause.  That we also got raffle tickets for a drawing.  And looks like we won a 6 month membership to Gold's gym.  So that was a pleasent suprise to say the least.:)  Looks like I will be able to do some working out at the gold's for a while.

Tempo run today.  After getting up to the condo after picking up the girls and after work.  Tried to get in a run on the treadmill.   And before dinner.  So started it around 6:30-7 and boy was I off.  I got in the first warm up mile and was feeling it already.  And as I did the first of the 2 miles at MP 7:24 I was dieing.  Sweating and I dont know if it was the humidity or elevation.  Or the lack of sleep.  Or that I hadnt recovered from from Tues speed work.  Or eaten since 1 pm.  I dont know what went wrong but I called it good after 2 miles.  So came up with only 3 for the run instead of my 7.

Decided to make sure to get a lot sleep then the last bit.  I have been dragging a lot the last few days.  But was finally able to wake up feeling refreshed.  Which was a good thing because today is my works Lagoon day.  And we got there at 10:30 and didn't leave there till 7:10pm.  Right about that point is when a big storm hit.  And we got soaked on the run back to the car.  Been tracking my steps the last 2 weeks also.  And this day ended up with 11,060 steps.  So looks like we got in a few miles walking.  And we had a blast with the girls and my sister and her kids from Idaho.  

Got in a great nights rest and was feeling a lot better.  So we were staying up in Park City for the last few days at the Canyons.  A couple years ago I ran the half marathon with MrsFit and last year I ran the marathon.  So decided to take her up to the Deer Valley loop.  So from where we were it was a nice up hill run after the first half mile down hill.  But was uphill till Deer Valley so a uphill battle for the first half and downhill back.  For say...  Hills hills and more hills.  The wife was just happy to finish this one.  And I was feeling pretty good on this one.  Besides my left leg was giving me issues later off and on.  But feels fine now.  Paces we werent worried about on this one.  And just made it about getting in the miles.

AM-  Got in some good sleep again.  So felt pretty good today.  Temps outside this morning were great for a run or ride.  Todays ride to work was nice and cool.  Had to stop at 2 lights that slowed me down some.  Yet was able to get to work 10 secs faster then last Wensday.  I am getting excited to watch the Tour de France.  Which starts this weekend.  It will be interesting to see what Lance does this tour. 

Got in 2 sets again today before starting work.

Wall sits 1min x2

Planks 2min x2

Leg lifts 12 x2

Bridges 12 x2

Toe lifts 30 x2

Toe steps 30 x2

Walking lunges 20 x2

Flamingos 1min x2

Push ups 35 x3

 PM-  Rode home from work.   Had a good ride.  And feeling alot more comfortable on the bike.  Ended up taking just under 23 mins to get home. 22:45 so picked up the cadence for the ride.

Speed work tonight.  Tried to do it at the club house.  But there was a gal on the treadmill already.  So decided to give the track another go.  Haven't had much success running on it the last 2 times.  But have done some research on tracks and what all those crazy lines means.  So felt a bit more comfortable tonight running on it.  There was a storm brewing so wanted to get in the workout before it got to ugly.  Had a strong wind for half of it and tail wind for the other half way through the workout.  Last 2 times I have had trouble figuring out my watch to get what I am wanting.  And also not going out to fast and dieing on the first lap.  This time I started to figure out the watch a lot better after my 2nd interval.  So didn't get a accurate measure.  But did for the next ones.  As for the first few intervals I was struggling at the end and lost steam.  After the first interval I jogged the rest.  After that 2nd one I went and walked instead.  And felt much better and ready to go for the walking  instead of jogging.  And each interval after seemed to have improved. 

Warm-up 2 miles

Mile 1 8:56

Mile 2 8:06

1200m 4:46 13 sec off

1000m 5:29 had 200m jog added

800m 3:16 18 sec off

600m 2:21 8 sec off

400m 1:26 1 sec fast

1 Mile colddown 8:41

Didnt hit my paces very well.  But feeling better running on the track.  The wind threw me off some again and its different running around the curves.  Looking forward to next weeks run again on the track.