Hangin' Loose

AM- Rode to work on my sore legs. Felt good to spin them out like that. Took it nice and easy 28:30 was the time. Also got a nice little 50 workout card set from the race and decided to try it out. Did 17 of them to change things up with my workout. Turned out pretty good. I like the varity it gives you. So here it is. Lunges 24 Reverse curls 18 Cross countries 40 Obligue Bridges 25sec x2 Duck walk 20 Side leg lifts 24 Squats (wide)24 Jumping jacks 50 Dips 20 Side Crunches 24 Push ups staggered 20 Crab crawl 50 sec Lunges stationary 24 Crunches 20 Push ups standard 20

PM- Had a nice ride home.  Looks like I didnt post this till later.  Did it in 23:30 so a bit slower then normal.  But just what I need to do for my recovery.

Planned on running after work since I didnt get up to run in the morning.  Just didnt happen.  I came up with a bunch of excuses.  Best is just that I was still sore.  But rest is good.

AM-  Went to bed a bit later then I wanted.  And body wanted to wake up at 3:15 so I got up for my run.  Last night it was 95 so the 76 at 3:30 was no suprise.  Goal was to do my speedwork if my legs were up for it.  And if not go for a recovery run and get some miles in.  Tried to do a few strides that just didnt have much zip to them at all.  And after a couple attempt at something resembling speed.  Made it into a recovery run.  Started feeling good after mile 4 which was good.  Since that was when I hit the first hill climb to do.  Felt good climbing it at a strong steady pace.  And then another a bit later felt good.  So at the end of it felt really good.  Legs are feeling back to normal and hopefully back to normal for Fri's race.

TT 57:17 AP 8:50

Today will be a rest day since tomorrow is race day.  Problem is I woke up in the middle of the night and my foot was hurting.  When I woke up it was hard to put any weight on my left foot.  And for the life of me I cant remember doing anything to hurt it at all.  So today it has been hurting on and off.  If I keep moving it gets better and no pain.  But if I stop and then get moving again it starts hurting again.  So I have iced it and took some motrin.  Even took some Aleve a bit ago and its feeling better.  But still I cant figure out what I did to even hurt it.  So I am just stretching it and hoping it will go away before the race tomorrow.:(

Had a good time again at this race.  Ran into Smooth, Teena, and Rad at the start.  And ran with MrsFit and Liz our friend.  They started further back.  I am sure my first mile would of been alot faster also if I could of gotten closer to the starting line today.  Start back about 10-15 yds back.  My goal was to PR on this race with running a 6:40-45.  From my watch I did it.  And hit my goal by my garmin.  But had to run another .10 to finish the race.  I actually hit the lap button right at 6.20 and it was 42:00.  And kicked it up to sprint in to the finish.

This one was a bit harder to remember much about it.  Ran it solo remember catching up to Smooth in the first mile.  And catching up to Teena at in the 2nd.  Felt pretty good at this parts.  Didn't go out as fast this year with a sub 6 in the first mile.  But tried to hold the 6:45 for most of the race till it got flat.  And when it started to hit about a mile away from the finish I started to slow down.  Kept trying to relax and it was working but pace was slowing still.  Was excited for say to see my family and kids 2 blocks from the finish which gave me a bit more energy.  And sprinted hard to the end.  Just didnt hold mile 6 like I would of liked.  So was happy with hitting my split for avg pace on my Garmin(6.3 and 6:45)  But it didn't come out to that offically with a 42:30 6:51.

After the race I saw most everyone come in for the 10k.  Slick was there to cheer me in.  And talked to him briefly.  And Teena came in shortly after me.  It was great to see everyone.  After waiting for the wife and Liz.  We checked the official times and headed back to my family to wait for the marathoners to come in.  To our dismay the marathon wasnt going to come up the parade route and so we missed it completely.  But was able to find Mike Warren after his race and congratz him for a job well done.  So here are the splits for my race.

Mile 1 6:27

Mile 2 6:22

Mile 3 6:54

Mile 4 6:46

Mile 5 6:41

Mile 6 7:16  Ouch this one cost me alot

Mile 6.2 42:00 (6:45 pace)

Mile 6.3 42:30 Finish time

Still have alot of room to improve at this distance.  And it is a 45 or so sec PR so I will take it.:)  I should start paying more attention to how far ahead my watch is getting next time to the mile markers.  So I could of picked it up more.  Argh!!  Its all good.:)

Was up late watching fireworks with the kids.  So no early morning run.  My foot has been feeling better but sided on giving it a rest after the 2 races in the last week.  We watched also the 08 Ironman Championship in Hawaii.  Was quite cool and then went swimming with the kids for a couple hours.  Had alot of fun and was relaxing.