Hangin' Loose

AM-  Rode to work again today.  Felt pretty good.  Had a cross headwind on the hilly portions of the ride which slowed me a bit.  Talked a bit about the race with coworkers so no workout yet.  Took 28:10 to get to work.  And crash within the first turn on the ride.  Just suprised me more then anything.  Tire slipped off the side of the sidewalk turning and went down.  No damage just a rude awakening.

PM-  Rode home from work.  Had to race home to get a haircut.  The wife made me do it.  Took 21 :35 on the way home

Ran for about 2 miles to the Oquirrh Fitness Center.  Where I met up with a co-worker that was thinking about doing his first 5k this Sat.   So I joined him on the run of the course.  Was nice a and easy pace run.  So good recovery run but wasnt much of a speedwork out.  We avg around a 9:40 pace for the 3 miles or so.  Then stretched with him and ran back home.  So looks he will be running his first 5k now.  So all is good.  

AM-  Rode to work with the wife.  Was a more relaxing ride.  Took 29:30 pretty uneventful.  My shoulder was sore yesterday.  Wasn't sure if it was from doing dips on Mon or what.  Then remembered I crashed on that shoulder.  So its still a bit sore today.  Got in only 1 set today.

Planks 2min x2

Leg lifts 12 x1

Bridges 12 x1

Lunges 20 x1

Toe lifts/steps 30 x1

Flamingos 1min x1

Wall sits 1min x1

PM-  Rode home.  Legs bit tired so took it easy on the way home.  Did it in 22:40.

Went to bed last night at 7 to get up at 3:30 to run.  Got up to run and watch wouldnt work.  I thought I got it working last night.  But it wouldnt turn on.  So went and got the key to the club house to run in there.  Door wouldnt open up.  So instead of running I went back to bed and crashed for a couple hrs more.  Will just have to run after dropping the kids off tonight.:(  Been feeling tired and having headaches for a few months now.  Having issues with a tooth I hope to have taken care of next week.  And will feel better again.

PM- Played around 40 mins softball with the ward. Looks like we took 1st in the stake. Mostly due to the fact we showed up with a full team each week. After that dropped the girls off and went for a run. Started around 8:20 was going to be a tempo run. Not sure if I can call it since I missed my splits alot. Mostly due to the storm that was brewing. Had a strong cross wind. That kind of blew me around. So I felt good with the efforts though and found it to be a good workout none the less. Was alot more traffic tonight on the airport road. Forcing me to run on the gravel.

Mile 1 8:39

Mile 2 7:00

Mile 3 7:21 Wind starts to really pick up and first raindrops.

Mile 4 7:31

Mile 5 7:24

Mile 6 7:50 Raining a bit more with strong winds.

Mile 7 7:58

Mile 8 8:24

TT 1:02:05 AP 7:45

Was able to use the wife's watch. Mine wont stay working.

Rest day that didnt seem to be much of one.  Helped someone in the ward move for 2 1/2 hrs.  So got to bed a bit late.  But its all good.

Plan for the day was to do my long run at my pace I needed before running the 5k race with my friend from work.  It was his first 5k so we were shooting for sub 30.  Which we got.  And on my long run the pace was 7:41 for the run.  Came really close so was happy with that.  For the 5k we averaged 8:45 which was really good for him.  So we finished it in 27:15.  Will just give the splits for the 9 miles I did before the race.  Here are those splits.

Mile 1 8:03

Mile 2 7:44

Mile 3 8:17 Steep uphill

Mile 4 7:54 More uphill for half of it.

Mile 5 7:38

Mile 6 7:14 Downhill

Mile 7 7:36

Mile 8 7:40

Mile 9 7:42

TT 1:09:48 AP 7:45