Hangin' Loose

No ride today.  Didnt get around to fixing the flat since I had my girls over the weekend.  Will get it tonight or tomorrow for Wens ride.  Got in 2 sets today before the boss got in with the assignments.

Up ups down downs 10 x2

Leg lifts 12 x2

Bridges 12 x2

Walking lunges 20 x2

Toe lifts/steps 30 x2

Flamingos 1min x2

Wall sits 1min x2

Won a 3 months membership at another gym from the WJ fair.  Will go check it out tonight and see how it is.

Today is a speedwork day.  So decided to try the road that I run my tempo runs on.  And do my 3 x 1600 at 6:12 pace with 1 min rest.  Waited till after 7 to go out with the hopes of cooler temps then last week run.  Not sure why I wasnt able to hit them so well.  Either it was running into the wind for those first 2 miles that made it tougher or lack of energy I am not sure.  But wasn't able to hit my splits again for my speedwork again.  Starting to get frustrated with it.  Next week I will try my speedwork on a treadmill.  Here is the splits.

Mile 1 8:52

Mile 2 8:04 (some strides here)

Mile 3 6:31

Mile 4 7:10

Mile 5 7:00

Mile 6 9:19

Wasn't really even close at all.  I am having a hard time at faster speeds to feel confortable and finding that faster stride that I can hold for the distance.  So for that reason I will try the treadmill again to get a feel for it again and maybe that will help.

TT 50:28 AP 8:08

AM- Rode to work today.  Took it at a easier pace today.  Legs were sore from last night run.  Did it in 29:29 so a bit slower yet about the middle time.  Cadence was nice and consistent.  Got in 3 sets again today.  Hoping to get in some push-ups too.

Planks 2min x3

Leg Lifts 12 x3

Bridges 12 x3

Walking Lunges 20 x3

Toe lift/steps 30 x3

Wall sits 1min x3

Flamingos 1min x3

PM- Rode home nice and easy again.  Time was  23:10.  Felt pretty good on today as it progressed.  

Wanted to beat the heat today and got out at 4am.  Temps were great at 66 so that was great.  Today is a tempo run 2 miles easy 3 at 6:45 and then 1.5 easy.  Didnt go as planned but will take it.

Mile 1 8:59

Mile 2 8:48

Mile 3 7:05

Mile 4 7:04

Mile 5 6:56

Mile 6 9:12

Mile .5 4:40

TT 53:01 AP 8:07

Got a good nights rest and getting ready to head down to Bryce.  Plan will be to there at around 4-5 check in and get our packets.  And ready ourselves for the race.  Should be a good race tomorrow.

I must say this is still my favorite half marathon.  Had a great time at it again.  Headed down last night and got our packets.  Got our room, watched some Polynesian dancing and called it a night.  There was a fire going on at Bryce Canyon so there was some smoke in the air.  But wasnt to bad.  And for the most part I slept well last night.  Goals for this was to get under 1:37 at least (7:26 pace).  And if possible run it between 6:50 to 7:10.  Really didnt want to go over 7:10.

 We caught the bus going up to Ruby's in Tropic and headed up to the start.  Get there in time to warm up and see Walter and Mary Ann at the starting line.  After talking to Walter for a few secs saw Cal and joined him at about 10 people back from the starting line.  Decided to run with Cal as long as we could till he dusted me.  The first 2 miles are somewhat flat and you could see a haze from the fire all around.  But it wasnt to bad.  Then came the downhill portion.  Cal and I just chugged along through here till around mile 5 or so.  When we ran into an older guy.  Was a nice guy that would tell us a few jokes to take our minds off of the work at hand for a time.  Till he said our pace dropped below 7:00 pace and would pull ahead of us.  Around mile 10-11 is where Cal caught back up with me and pulled away from me on the hill at around 11.5.  It was great to run with him for a time and really appreciated the company even though we didnt talk to much.  I believe he ended up about 30 secs ahead of me at the end.  The poor wife add some issues on the course and came in a bit later then planned which had me worried.  But she made it and all is well.  Cheered Dale into the finished and congratulated Walter on taking 2nd in our AG.  With a time of 1:14 I was very impressed.  The guy in 3rd was 1:15.  Really made me wonder what time the 4th place guy came in since I was 5th in the AG at 1:30.  Which for me is a 1 min and 5 sec PR from last year at the same race.  Man I just love this race.:)  And I cant wait to head down and do it again next year.  So here are the splits.

Mile 1 7:08

Mile 2 7:01

Mile 3 6:18

Mile 4 6:31

Mile 5 6:49

Mile 6 6:40

Mile 7 6:53

Mile 8 6:50

Mile 9 7:12

Mile 10 6:56

Mile 11 7:03

Mile 12 7:28 (issues at aid station, and got out of my groove)

Mile 13 7:17

Mile .1 30sec 5:56 pace