Hangin' Loose

 AM-  Planks, flamingos, bridges, and leg lifts.

PM- Had a few mins to get in a run so went out and enjoyed the good weather.  Just did a 4 miler loop.  First mile is flat with a head wind.  2nd had a uphill the whole way.  3rd mile was flat with slight tail wind and last mile was stead downhill.  I like this loop and look forward to challenging myself on this loop.  And I feel good about this run and pushed it hard the whole way.  And was happy to hit a sub 7.  Here are the splits...

Mile 1 8:01

Mile 2 8:30

Mile 3 7:36

Mile 4 6:52

TT 31:00 AP 7:44

AM-  Planks, walking lunges, flamingos, bridges and weak attempt at pushups.  Shoulder was still sore on the pushups so didnt push those to hard.  3 sets of each.  Hope to get in another run tonight.  Might go 5 or just stick with 4 since I plan on running 18 this weekend.

PM- Tried a different route today to have more flat miles.  And found a good route for a 5.5 loop.  Was shooting for a tempo run or at least hit around 8:00 and felt good about doing that.  Was quite hot out there compared to what I am use to around 70+.  Here is the splits...

Mile 1  8:41

Mile 2  8:06

Mile 3  8:01

Mile 4  7:56

Mile 5  8:01

Mile .54  7:25

TT 44:45  AP 8:04

AM-  Planks, bridges, flamingos, dips and push-ups.  3 sets of each.

PM-  Went and braved the wind riding with MrsFit.   Got in a 13.5 in 55 mins.   Was just what I was wanting time wise.  But could sure do without the wind.  Did discover something new.  Its alot more stable to grap onto the bottom bars when in the wind.  First mile or so it was kind of scary.  Felt like at any point my bike was going to get blown out from under me going 20 mph.  But we beat the storm.:)

For some reason I though Ogden was just 2 weeks away and so was going to do only 18.  Then reality hit my yesterday that I could and should do 20.  So I talked MrsFit into joining me on this long run.  We decided we the weather to sleep in some and MrsFit wasn't feeling well last night.  But felt better today.  We went down to the JRP to get er done.  We got started after 9am and there was not many out on the parkway which was nice.  Bit chilly at first but we warmed up nicely.  Just wanted to go the distance and wasnt worry about the time so kept it in the 9s was the goal for the run.  We had a bunch of pit stops on the way on both of our parts.  As we came up on 16 miles I was feeling alot better this week then last week.  And opted with still making it a 20 miler.  We got back to the car at 17.2ish and MisFit had enough so I doubled back and did another 3.1 basically the 5k race I had done with Smooth and Teena.  And actually the last 3 felt good and strong.  I was able to pick up the pace for the fast few miles of the run which felt really good.  I felt I could of easily gone another 6 miles.  Which really is what I was wanting to know with Odgen coming up.  So this was a great confidence builting run.  Also after I left MrsFit at the car ran into someone running his first marathon at Ogden and that really gave me a boost at the end.  All and all it was a good run and enjoyed it with my wife.  She is awesome!!

TT- 3:10 AP- 9:28