Hangin' Loose

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.

AM- Rode to work today with the wife again.  Weather was good again.   Did it in 28:44 going which is a good time again.  And then got 2 sets in of my workout.

Wall sits 1min x2

Planks 2min x2

Leg lifts 12 x2

Bridges 12 x2

Flamingos 1min x2

Toe steps 30 x2

Toe lifts 30 x2

Walking lunges 20 x2

PM-  Rode back from work.  And did it a bit faster then Mon.  Almost did under 22 mins.  Did it in 22:04 so close.  Will probably do another ride on Friday since I will be off work for the holiday.  Today was also my 13th year at my work.  So we went to dinner at Outback and then watched Transformers 2.  It was a great date night.:)

Got out a bit late to do my tempo run tonight.  Hit the road at 8:26 PM.  Goals for tonight was to do first mile warm up then 5 at 7:11 then a mile cool down.  Tried to find a flat road to do these tempo miles on.  The road by airport 2 is the best yet still has some rollers.  Also played some softball with the ward tonight.  Only got in about 40 mins with them.  So here are the splits.

Mile 1 8:38

Mile 2 7:11

Mile 3 7:14

Mile 4 7:18 Crossing over and heading back the other way lost a few secs

Mile 5 7:09

Mile 6 7:10

Mile 7 9:00

TT 53:40 AP 7:40

Felt pretty good.  Alot better then last week tempo run in Park City.

Rest day today with a day off of work.  Went to the WJ carnival.  And just relaxed.  Had a great day.

Got plenty of sleep last night.  I was pretty tired all day yesterday.  So crashed early and got up to run on the parkway.  Was exciting to see the 10kers running by for the WJ race.  We decided to op out of doing it and just going for a long run today.  Goals on this was to run 8:11 pace.  First couple I used as warm up  then started kicking it up to where I needed to be.  MrsFit was with me for a bit of it but was going to be running a little slower pace today.  So headed on the trail with a lot of bikers, runners, joggers and walkers.  It was a good day.  And I didnt felt pretty good after about mile 4 and then just started to settle in.  Since on this parkway there is alot of rolling hills.  I would try to push a bit going up the hill relax and speed up the best I could as I hit the top of one and then speed up with the downhill.  Then relax into my steady pace after coming off the hill to a flat.  Worked pretty good and paces dropped a bit under where I goal pace.  I had to slow myself down alot after doing that.  After mile 15 or so the garmin lost track.  I was coming up on the 16 mark which I was sure I was only a mile away and so for that 15-16 mile I kept pushing harder and harder since I thought I was dropping off pace and wanted to finish strong.  Hit the lap and found I was well under the 7.  The last mile also was messed up and lost reception around .5 from the end.  So I just kept pushing harder.  Some how I messed up the paces.  And didnt hit stop which I am sure I did when I hit by the car.  And rested.  From the math I did getting to the car the last one came in around 7:10.  And when the wife came in I noticed it was still on and going.  So argh stupid thing.  Here are the splits...

Mile 1 9:08

Mile 2 8:47

Mile 3 8:15

Mile 4 8:12

Mile 5 8:02

Mile 6 8:11

Mile 7 8:01

Mile 8 8:04

Mile 9 8:00

Mile 10 8:10

Mile 11 8:01

Mile 12 8:08 Tougher area.  Had turn around and crossed over a mean overpass twice on this one.

Mile 13 8:10

Mile 14 8:11 Lots of trees in here and picking up the pace.  I know I was going alot faster this mile.  Had to make up from what it said I was at 9:20 at .5

Mile 15 8:05

Mile 16 6:19 Lap button at 1 mile out

Mile 17  7:??  Not sure what happened here.

TT 2:17:?? AP 8:10ish