Hangin' Loose

Got in 2 sets of my normal workout today.  Tring to get back into the routine again.  The trip was fun and enjoyable.  With the bad weather and such made it hard to do alot of stuff.  But it was very relaxing.  Now to just get back to the norm again and ready for SG.

Planks 2min x2

Bridge 12x 2

Leg lifts 12x 2

Walking lunges 20x 2

Toe lifts/walks 30x 2

Flamingos 1min x2

Wall sits 1min x2

PM-  Got in a easy ride up to Copperton tonight with Liz and MrsFit.  Was great temps and not much of a wind.  Got to love it.  Was 16.5 and 1hr and 03 mins ride.

Speedwork tonight oh joy.  Headed over to the track at the HS to get her done.  Temp was around 79 with a north wind.  Run was suppose to be 2 min warm-up then 3x (2 x 1200m @ 4:33 2minRI) 4min RI and then 1 min.  Wore my new shoes on it.  Wind made it a bit tougher.  I really need to start considering running these indoors.

Mile 1 9:01

Mile 2 8:42

1  .75 4:48

2 .76 5:02

3 .75 5:09

4 .76 4:56

5 .74 5:02

6 .75 4:52

Mile 9 8:28

TT 1:19:17 AP 8:47(with walking breaks RI)

AM-  Got to bed later then normal.  After the run last night went up to Salt Lake running club with the wife to pick up here packet for her race.  I was suprised to see all the Tri stuff that they had there.  And was a cool swimming store next door to them.  Was really getting me excited for her race.  And I am thinking I will work on my swimming some over the winter if all possible.  Got in also this morning 10 flash cards.  A lot of push-ups and leg excerices this morning in the mix.  Was a good workout to start the morning.

Today was tempo run.  So this one was ran a bit late at night.  And I decided to run this one on the TM so I could not only hit my splits but also be able to see them too.  And to not have to carry my water on it.  Ran at the club house and it was a bit hot and humid in there.  But doable by all means.  Started out with it easier then kicked up the pace and incline.  So its 1 mile warm-up then 10 miles at MP(7:26).  The treadmill doesn't hit 7:26 so ran it at 7:24.  After the first 5 miles I was drenched.  Just not enough air flow in there to cool me off.  So peeled off my shirt.  Felt good for a time but by mile 7 my shoes were sloshing along.  Oh boy mile 8 was I was so drenched and the treadmill had a new sound too it.  Poor thing was getting drenched now too.  And started to get a nice chaffing action going on.  Put up with it till mile 10 and felt I could still go if I needed to.  But the chaffing wasn't worth the pain it was causing.  So called it up a mile short.  Still felt really good about the run and on the walk home was regretting my decision of ending early.

Splits were 

Mile 1 8:40

2-10 7:24

Swimming with the girls today and relaxing.  Planned on running early in the morning before the MrsFits race.  

Didn't get up at 3 to run like I would of liked since we went up to Jordanelle to see the course tomorrow.  So got up at 5 and got the girls and stuff ready to go by 6:30 to head up to the race.  Watched my first Tri with the wife doing a very awesome and impressive job on it.  She had her doubts but I knew if she could save alot of energy on the swim she would make up alot of time on the bike and run.  Which she did awesomely.  I am so proud of her.  Bad thing was we had to stick around along time for her hardware that she won.  Taking 2nd place!!! WOOT WOOT WOOT!!   Again I am so proud of her and happy she did so well on her first one.  I can see I am going to need to learn to swim and fast if I am ever going to keep up with her now.:)   We got home quite late and it was hot out.  Will have to do the run tomorrow morning when its alot cooler.