Hangin' Loose

AM- Rode out to work today.  Was great temps for the ride.  Times I think were a bit slower and struggled up the hills on the ride.  With in the first mile I noticed my right foot was slipping.  So I didn't trust getting up out of the saddle or using my foot to pull up.  So it made things a bit tougher.  Good thing is that I didn't lose any of the screws.  And I should be able to tighten it back up and be fine. 

TT 29:52

Av speed 15 :(

Av Cadance 65 :(

TD 7.75

Today is the first speedwork at the track.  And the first workout for SGM.  After the 22:16 5k time.  My current fitness has me at a 3:35 marathon.  So goal was to run this workout either the 3 1mile intervals or the 4 800s @ 3:17.  Had a big group for the run.  Oh boy did some of them have no clue what was going to happen.:)  Got 2 new comers to the group.  And so we had Peter, Jeremy, Aaron, Eric and Shane.  Eric and Shane being the new comers.  So I gave them the choice of what to do.  Only comment I got was that they liked the paces we did for the warm up.:)  LOL that is where we changed it to the 800s.  And on Thurs we will run a 5k so then we will know our paces next time for our runs.  So with 6 of us we headed out.  Had Pete go first and then I followed and we just kind of ran in a somewhat  of a line.  Worked out pretty good.  And after the 2nd interval we lost Jeremy.  Ended up only having enough time for 3 intervals by the end and got in a little cool down.

1st 800 3:15

2nd 3:20

3rd 3:15

So not really knowing what my paces should of been it worked out pretty good hitting them close to it.  Might have to start meeting a bit ealier or getting it going a bit faster next time.  So we will have enough time for the full workout.  But it was good for the first one anyhow.  Now lets see how many come back next week or even for Thurs run.

AM- Rode to work today.  Didn't ride home on Tues due to the wind being so bad.  Which was good my bottom was sure sore already.  It felt better today on the ride and with my shoes tightened up I was able to keep up the pace a bit better.  I like to get out of the saddle sometimes to pick the pace back up.  Was nice and chilly this morning for the ride too.  Really need to work on my cadance more and upping it back up again closer to the 70-80s

TT 28:56

Av Speed 16

Av Cadence 64

Top Speed 35

Distance 7.75

PM- Weather was starting to get bad.  But I made it before it got to ugly.  Felt pretty good for the ride home.

TT 22:22

Av Speed 21

Av Cadence 71

Distance 7.75

Had a race today or so I told the boys.  Had Pete, Aaron, Eric and JeffC show up for the workout.  Plan was to run a mile warm up and then do some strides cool down and relax for the 5k.  And then run a race/time trial so we could figure out where we were all at currently.  Course was mostly straight with 1 turn and one out and back turn.  Not much of a breeze so it was great.  Temp was around 50 or so.  Turned at really good I was impressed with the guts of these guys.  They ran good and hard.  I was able to improve my time by a few secs over Sat race too.:)

Mile 1 6:39  Might of went out to fast here.

Mile 2 7:25 yeah what happened here?  Lost focus here I think

Mile 3 7:10

.1 40 6:42 pace

TT 21:55 AP 7:05

Aaron 23:26 AP 7:32

Pete 24:02 AP 7:44

JeffC  27:07 AP 8:43

Eric 28:58 AP 9:19

Now we all know where we are at pace wise for speed work and other workouts.:)

5am-  Meet up with Marty for a run this morning.  Goal for this run was 13 miles and at a 8:54 pace.  We picked a course with a lot of hills.  I think we hit 10 hills during this run.  So it was great for that.  And we tried to pick up the paces or push it harder up them.  Great running with Marty.  Was going to run with JeffR but no luck with him.  You can see the miles with the tougher hills in it.  And the first 3 are up hill and mile 6 had the temple hill up one side and up the other.  Missed about .3 due to not starting it again after heading down it.  Overall felt good on the run and finished strong.

Mile 1 8:54

Mile 2 9:12

Mile 3 9:13

Mile 4 8:44

Mile 5 8:35

Mile 6 9:27

Mile 7 8:22

Mile 8 8:47

Mile 9 9:25

Mile 10 8:24

Mile 11 8:28

Mile 12 8:32

Mile 13 7:37

TT 1:53:46 AP 8:45

10am-  Went for a bike ride with Tyler and his dad.  Did a loop around Riverton, Herriman, and back to WJ.  Pace wasn't to bad for me.  And was able to keep up alright with these guys.  We were planning on doing Rose Canyon.  But I haven't been up there before.  Ended up looping around by it and went up by Little Butterfield.  Legs and back feel good.

Distance 27 miles

TT 1:39:03