Hangin' Loose

AM-  Nice ride out to work today.  Weather was looking good and hopefully it will be at the time that I go home tonight.  Felt a bit better on the hill climbs.  Had a long delay at the first light.  That I sat at for like 4 mins before finally going when it was clear.

TT 29:08

Av Speed 16

Av Cadence 65

Max 38

PM- Ride home seemed tougher.  And it was a bit slower.  Not sure if I tried to take the first hill to fast and paid for it for the rest of the ride.  Or just tired.  Just a slower ride all around.

TT 24:27

Av Speed 19

Av Cadence 67

Max speed 35

Track workout this morning.  Pete, Aaron, Shane, JeffC and Jeremy showed up to run this morning.  Our goal was to run 1600 x 3 @ our set paces.  Mine was 6:46 with 200m RI.  Got there early and ran with Aaron and Pete.  As we wait for the rest to show up.  So got in 2 miles warm up.  My first mile was pretty good.  Second started to slow down.  And 3rd I was really struggling.

1 mile 6:45

2 mile 6:52

3 mile 7:06

Had a mile cooldown to talk to everyone.  Was running late still after the run.:(  And didn't get as much sleep as I would of liked.  Going to need to figure that out quick.

Rest day today. My left calve seems to be giving me some grief.  Got a nice knot in it.  So opted out of riding to work today.  Bad thing is its such a good lookin' day.  Going to keep tring to stretch it out.  I think its just in the muscle.

Tempo run today.  Got out for 2 miles ealier then the group meet up time to get in all the miles and not have to miss going late.  So plan is 2 easy 2 at 7:27 pace then 2 easy.  Made up something like that.  2 miles easy then ran with Jeremy, Aaron, Pete and JeffC.  Then did our 4 mile loop with uphill in mile 2 and downhill for mile 4.  Plan was to run the first warm-up and then kick it up a bit for say on the hill or just finish warming up and along the flat hit the pace of 7:27 and then with the downhill pick it up some.  Kind of explained the tempo run but it didn't seem to work with some of them.  We did great on the warm-up then kicked it up a bit on the uphill.  Didn't catch that mile explained the plan again for the next 2 miles.  And we took off at a good pace.  And I noticed I was going a bit fast for what I was needing to run.  And slowed it down.  Aaron kept pushing the pace.  I said I was planning on hitting the 7:30ish pace.  LOL he still kept pushing it.  Ended up really taking off his mile was just under 7 mins  And then screamed down the downhill for like a 6:14 or so.  I picked it up a bit more almost expecting to catch up to him at some point and he still was way out there and even put more time on me.  Pete was just a bit behind me this run.  And then Jeremy and Jeff brought up the rear in 39 mins.  Still improving there times on the 4 mile by another 3 mins.  And I guess Jeremy even walked again.  Explained the Tempo run again and hopefully a way for them to understand it better.  I am thinking with the next run of 1 mile warm-up 5 at a tempo pace and then 1 cool down they will see it better.:)

Mile 1 9:11

Mile 2 8:44

Mile 3 9:40

Mile 4 ???

Mile 5 7:17

Mile 6 6:27

5am run with JeffR.  The other guys had the Ragnar run today.  So it was just the 2 of us.  Goal was 15 at 8:57 pace.  I also did the same thing as last week.  And got up at 2am to eat breakfast and see if that would help with my energy levels later in the run.  Since it seemed to work out better last weekend.  And looked like it did this time.  Felt pretty good most of the run.  We ran the same course as I did with Marty last week.  And added on 2 miles up 7000s and still had .3 to go so hit the steepest part of the hill on mile 14.  Which was really tough without it being the one of the last miles.  And the downhill was fast for the last mile.  But really couldn't take much advantage from it.  Kept having to slow down the paces back into the 8s.  And really missed hitting the paces I should of.  But it felt good so we kept going.

Mile 1 9:03

Mile 2 8:28

Mile 3 8:36

Mile 4 8:05

Mile 5 8:21

Mile 6 8:24

Mile 7 8:03

Mile 8 8:09

Mile 9 8:16

Mile 10 8:11

Mile11 8:05

Mile 12 8:10

Mile 13 8:15

Mile 14 9:33

Mile 15 7:28

TT 2:05:11 AP 8:21

10:30am bike ride.  Rode with Tyler and his dad John again.  This time we kept it a flatter I think.  It was still a nice ride and paces felt pretty good.  This time we went down towards the point of the mountain.  By way of Redwood rd.  Headwind going and tailwind coming back.  Figuring out my gears a bit more and handling the hills better.  Learning a lot by riding with these guys.

TT 2:00:50

Distance 34.4

A S 17

A C 69

Max 38