Hangin' Loose

Turned into a rest day.  Donated blood at work.

Tried to get out for a ride or something last night.  Weather just wasn't working with me on it though.  Wanted to get my legs feeling better.  They were a bit sore from the race on Sat.  But one thing I can count on is my running buddies to be out there to run.  Was a bit wet and rainy this morning.  Pete and Jeremy were there to get it done.  Plan was to go 5k under 29 mins.  And beat the time we did last week.  Was going well for the most part I thought.  We were hitting the splits pretty good.  Till around the 2 mile mark.  Jeremy was dieing and there was no relivening him.  So Pete and I headed up the hill and back down to finish the 5k.  Hit the last mile a bit faster.  Was shooting for a sub 8 but just didn't happen.  Legs were still a bit sore for the run and they are still a bit sore.  Hoping to hit the elliptical tonight.

Mile 1 9:12

Mile 2 9:11

Mile 3 8:04

.1 :47

TT 27:14 AP 8:45

PM- Hit the gym with the wife.  Did the elliptical for another 60 mins.  Tried a different program this time.  Did the variety one.  Was nice to change it up some.

TT 62 mins

Got the bike out for the first ride.  Was a bit windy going but sure was nice coming back.  Av speed going was like 16 coming back was 27.  Just rode out to the temple and back.

TT 43:35

Had a few people bail on the run this morning.  Wasn't sure if I was even up for doing it in the wind.  Around 3:30 it started to howl around my place.  So I knew it was going to be a fun run.  Headed out to met up at 4:20 and only Jeremy showed up.  With the wind coming from the North thought we would try to add in a couple miles of cross wind.  Didn't work out as planned.  The 2nd mile was up 6200s to 5600w.  With the wind blowing from the NW it made for a rough run for Jeremy.  So with the added hill and wind he was wanting to walk by the time we got to 56.  Kept telling him the next 2 would be alot easier.  Since it was flat for the next mile with the wind at our backs.  And then wind at our backs and downhill the whole mile.  We made it.:)  And I think about the same time as last week 4 miler.

Mile 1 9:47

Mile 2 11:42

Mile 3 10:56

Mile 4 9:42

TT 42:15 

Ran with Richard and Jeff again.  Starting to be a long run group it would seem.  We went up to Copperton Park and ran back down from there.  Once we hit by my place changed it up some.  We ran up a mean set of hills up 7000 s.  Ran to the top then back down.  And made another loop to 9000 s and back on 4800s.  Was quite surprised when at 13.1 we had ran it in 1:44 mins so around 8:00 pace.  About a 10 min improvement from the race last weekend.  Oh and I didn't charge my GPS right the day before.  Said it was charged but when I got to use it at the park.  It was dead again.  So was a naked run and was kind of nice really.  Started to fade a bit slower the last couple mile or 2.  But picked it up again on mile 15 to 15.5.  Which is where we dropped off Richard.  With just a mile left to go Jeff and I took it a bit easier.  Dropping him off around 16.1 and I still had about a half to go.  Was 2:11 when I left him.  So I figure around 2:15 for the run.  And feel pretty good about it.

TT 2:15ish