Hangin' Loose

AM-  Rode to work today.  Was a very nice day and had a good ride.  Took me 30:00 so it was rather nice and easy.  Yet made good time.  Will meet up with the wife to ride back home and then most likely head up to Park City.

Planks 1:30 x2

Leg lifts 10 x2

Bridge 12 x2

Toe lifts 30 x2

Toe steps 30 x2

Wall sits 1min x2

Walking lunges (uphill) 20 x2

PM-  Rode home with the wife from work.  The poor wife rode through some fresh road tar on the way there.  And so we had a nice mess to clean up when we got home.  Along with a flat tire on the wifes bike.  Sad thing is she just got it tuned up.:(  Besides that it was a nice ride home.  Took around 24 mins. For the 7.75

Ran with the wife at the gym.  It was to be a speed workout.  But it wasn't pretty.  1 mile warm up then 4 x 800 @ 2:58 with 2 min rest and then another mile.  Came out to 5 total.  The first half went well.  2nd I had to take a breather before I could finish it up.  And same with the other 2.  I almost suspected I would struggle with it since I haven't done a lot of speedwork.  And it is a rough start.  So I am not to down on myself about it.  After that I hit the weights as I waited for the wife to finish up her run.  Just nice and easy to not get to sore for tomorrows curcuit and since I  haven't hit the weights for a few months.

Dips 20 x2

Bi curls 10 x2 70

Lat pulldowns 10 x2 120

Rows 10 x2

Bench 12 x2 115

AM-  Rode to work with the wife.  Had a good ride and we changed up the course just a little bit.  To avoid any more tar accidents.  So had a hill climb for the first mile which normally is nicer to hit after you are warmed up.  But it went off nice and easy.  And seemed safer going that way.  We ended up only having to slow down for 1 of the 4 lights and so made it to work alot faster. 29 mins total time on that one.  And then had barely enough time to get in 2 sets again.

Planks 2min x2

Leg lifts 10 x2

Bridges 12 x2

Wall sits 1min x2

Flamingos 1min x2

Toe steps and toes up 30 x2

Walking lunges 20 x2

PM-  Rode home from work.  Went pretty good and fast.  Just under 23 mins to make the commute.  Went up to PC to the condo after work.  The place is huge and I am impressed.  Will be nice to do my long run up there before heading back home on Sat.  Thur night will be ran in the gym at the condo.  Looks like a good treadmill.   And Fri will be a day off for say.  Taking the kids to Lagoon for the annual work picnic.  Hoping for great weather.

Had a nice phone call today.  From a lady from the Ragnar race.  We ate breakfast/lunch after our 3rd leg.  And contributed to a great cause.  That we also got raffle tickets for a drawing.  And looks like we won a 6 month membership to Gold's gym.  So that was a pleasent suprise to say the least.:)  Looks like I will be able to do some working out at the gold's for a while.

Tempo run today.  After getting up to the condo after picking up the girls and after work.  Tried to get in a run on the treadmill.   And before dinner.  So started it around 6:30-7 and boy was I off.  I got in the first warm up mile and was feeling it already.  And as I did the first of the 2 miles at MP 7:24 I was dieing.  Sweating and I dont know if it was the humidity or elevation.  Or the lack of sleep.  Or that I hadnt recovered from from Tues speed work.  Or eaten since 1 pm.  I dont know what went wrong but I called it good after 2 miles.  So came up with only 3 for the run instead of my 7.

Decided to make sure to get a lot sleep then the last bit.  I have been dragging a lot the last few days.  But was finally able to wake up feeling refreshed.  Which was a good thing because today is my works Lagoon day.  And we got there at 10:30 and didn't leave there till 7:10pm.  Right about that point is when a big storm hit.  And we got soaked on the run back to the car.  Been tracking my steps the last 2 weeks also.  And this day ended up with 11,060 steps.  So looks like we got in a few miles walking.  And we had a blast with the girls and my sister and her kids from Idaho.  

Got in a great nights rest and was feeling a lot better.  So we were staying up in Park City for the last few days at the Canyons.  A couple years ago I ran the half marathon with MrsFit and last year I ran the marathon.  So decided to take her up to the Deer Valley loop.  So from where we were it was a nice up hill run after the first half mile down hill.  But was uphill till Deer Valley so a uphill battle for the first half and downhill back.  For say...  Hills hills and more hills.  The wife was just happy to finish this one.  And I was feeling pretty good on this one.  Besides my left leg was giving me issues later off and on.  But feels fine now.  Paces we werent worried about on this one.  And just made it about getting in the miles.