Hangin' Loose

AM-  Rode to work today.  Starting to get a bit darker in the mornings.  So hoping to get as much riding is as possible before its to dark to ride.  Had a great ride.  And kept a good strong cadence.  Did the ride in 27:30 so one of the faster rides.  Hit a top speed today of 41.9.  Which is one of my fastest if not fastest I have gone downhill.  Also got in 7 cards.  Couple sets of push-ups and squats.  Didnt have as much time as I would of liked but was still good.

Got in a run just after work.  Headed to the track to do some intervals.  Only got in 8 sets instead of the 12 I was needing.  Had to take off and hit the restroom at home.  So then finished off doing 2 miles cooldown.  Temp was a bit hot around 94 getting there.  But was nice to have a wind blowing to cool me off.  Also something different in this run I ran with some compression socks.  They sure felt different.  But I feel there was a difference in the end.  And my lower legs felt great.  Cant wait to try them out on a long run.  Interval was 2x (6 x 400 @ 1:27 1:30 RI) 2:30 in between sets

Mile 1 9:13

Mile 2 8:39

1 .26 1:22  1:43 walked 100 jogged 100 and started next interval

2 .25 1:22  1:50

3 .26 1:25   2:33 water break

4 .26 1:29   1:37

5 .25 1:32   1:44

6 .25 1:31   2:55 Normal RI

7 .26 1:33   1:42

8 .26 1:33   headed home to use RR

Mile 6.2 8:26 cooldown

Mile 7.2 8:28

TT 1:01:44 AP 8:35

Overall I was really happy with this run.  Didnt know how long I could hit the paces in the heat.  Let alone hit the paces for the intervals.  So I was happy to hit some for the first time in this training cycle.  Even though I wasnt able to finish the other 4 I was still happy with the workout.  And think I like the socks.  Bit different but will have to try them out on my long run.

Had a appointment with the dentist.  So had to take time off from work to drive up to Logan.  So no bike ride.  Tooth is feeling alot better.  Hopefully no more headaches.

AM-  Did 10 cards today.  Alot of abs and full body today.  Felt pretty good.  Going to be doing my run late tonight.  Hopefully the weather will cooperate.

PM-  Got in my run at the club house.  Today is tempo day. 2 miles warm-up 3 at 6:45 then 1 cooldown.  Ran it on a TM so ran 8:30 for warm-up and cool down.  And hit my paces of 6:44.  It sure is easier doing it on the treadmill.  Since I dont have to worry about hitting the pace.  Felt pretty good overall.  Would of rather of ran outside but the storm is really blowing hard.

TT 46 mins

Had to do a 18 miler today at a 7:56 pace.  Hit this one a bit short.  Started it out at 5am and it was nice and cool with the moon out.  Ran into JohnnyV   at mile 13 which was great.  Helped pick up the pace and finish a lot faster then I would of alone.  So it was great to meet up with him.  And hopefully will be able to do a few more with him.  Don't have alot of time to post this morning.  Needing to finish packing and get ready to head out on our trip.

TT 2:32:28 AP 8:15