Hangin' Loose

Little over 2 mile walk with the dogs and wife.  Just to loosen up the legs some.  The 11 miles I did later for some reason really beat me up.  Which I think is a good thing.  Maybe doing it in the heat wasn't the best idea though.:(

AM-  Rode to work today.  Had a tailwind for most of it.  My legs were a bit sore from the extra miles I did later Sat night after the race.  So this was to help loosen up the legs.  Felt good at the end of it.  And had a good time on the ride.

TT 28:23

Av Speed 16.45

Av cad 68

Max Speed 40

PM-  Had a fun ride home.:)  Just as I started out it started to rain.  Good thing is it was a West wind.  So only the first mile did I have a headwind.  And it even seemed to help push me up the steepest hill.  The rain wasn't to bad besides it making it more humid.  Had to be more careful breaking and cornering.  But besides that was rather refreshing.

TT 21:50

Av Speed 20

Av cad 78

Max speed 36

AM-  Speed workout with Pete at the track again.  Plan was to run 2 miles warm-up 6 x 800 @ 2:52 with 1:30 RI then 1 easy.  After the 2nd repeat though Pete was really struggling and didn't seem to be enjoying it at all.  So changed it up to a farlek.  Did 2 x 800, 2 x 400, 2 x 200 and he liked that alot more.  More of a progression.  And it was a nice workout still the same.  We had a bit of a breeze this morning that was really frustrating him on the turns.  And a bit more water on the track to avoid.  But the temps were awesome.  Bit humid though.

Mile 1 9:08

Mile 2 8:15  8 x 100 strides

.52 2:55

.13 RI

.52 3:00

.14 RI

.27 1:23

.25 RI

.26 1:26

.26 RI

.13 :38

.13 RI

.13 :36

Mile 6 9:36

TT 55:23

Got some good sleep last night.  Got up and looked outside and it was calm.  So thought I would ride to work again.  But as I was airing up the tires it started to sprinkle.  And thought it wasn't going to be that great of a day to ride to work.   It is really staying darker longer again.  So with a 6am taking off to go to work.  I think no more riding to work for me.  Also word is that I am going to be moving to my new area at work starting next week.  And with a 6am start time instead of 6:30.  Sure I will get off work earlier just means I will have to get up alot earlier if I am going to get in a good workout.  Hope the weather will cooperate for a ride or swim this evening.:)

PM-  Went for a nice swim.  Got in 26 mins this time.  And feel I am actually making head wave on this whole swimming thing.  Tried to stay nice and smooth.  First 100 were rough.  Put on some fins for the next one.  And was more relaxed.  Went back to no fins and my kick was working alot better.  And even feel like my kick is starting to get stronger.  And feeling more balanced.

4am Tempo run with my new pair of shoes.  It went pretty good for the most part.  Seems that my garmin has issues when do a hairpin turn.  Because I am close to my set paces and after turning around I am 10 secs off.  Was kind of annoying.  Goal was to run 1 mile warm up and cool down with 6 miles @ 7:04 pace.  Felt really good about the run overall.  And very happy to do 8 miles in under 1 hr though too.

Mile 1 8:35

Mile 2 7:00

Mile 3 7:02

Mile 4 7:11 Had my first turn around.  Thinking it was actually right on pace though.

Mile 5 7:07

Mile 6 7:14 Another turn around again.

Mile 7 7:04

Mile 8 8:40

TT 59:56 AP 7:30

Ran with the Chumps again.  Got there late and they were still there SWEET!!  So I had 2 options 13 at a fast pace or go for 20 and slower pace.  Opted for the 20 and went slower.  Since I really need to work on my endurance over speed at the moment.  So ran with the group instead of going out faster.  Only Brook was going to go 18 so hung with groups up till about 17 miles when it was just me and JohnnyV.  Did hit a few faster miles with him close to 8 but only a few.  And was going to go faster for the last ones.  But ended up just hanging in there for the last ones as it started to get hotter.  Overall a great run with friends.:)

Mile 1 8:50

Mile 2 8:41

Mile 3 8:49

Mile 4 8:45

Mile 5 8:36

Mile 6 8:49

Mile 7 8:44

Mile 8 8:52

Mile 9 9:02

Mile 10 8:53

Mile 11 8:58

Mile 12 8:21

Mile 13 8:06

Mile 14 8:04

Mile 15 8:42

Mile 16 8:54

Mile 17 8:38

Mile 18 8:25

Mile 19 8:47

Mile 20 8:26

TT 2:53:31 AP 8:41

Will probably go for a swim with the wife later.  Should help loosen up the muscles.:)

PM-  Was going to go for a bike ride.  As we were just about to head out it started raining and only got worse.  So called it good for the bike and headed to Kearns fitness to swim.  But ran into more problems there due to the swim meet.  Tons of people there and only 1 lane for swimming laps.  So packed up our gear and headed to Taylorsville to get in a swim at the gym.  Had to wait just a bit to get into a free lane there and got in a good 30 min swim.  Felt pretty good.  Was kind of cold at first but just perfect after a few.  My legs are feeling great now though.  Got to love a good swim.  Might start doing that more after a long run too.:)