Hangin' Loose

AM-  Did 14 cards this morning before the boss got in.  Hoping to get in a bike ride tonight with the wife. 

Rough night last night with these allergies.  So didnt get up early to run.  Wore around a dust mask most the day.  So I wouldn't keep sneezing.  My poor nose.:(  So when it came time to do my speed work I was just hoping to get the miles in.  Headed to the club house to get it done.  And it wasn't to bad once I warmed up after the first mile.  Did my strides in the 2nd a few times and was starting to wonder.  Goals were to run 2 miles warm-up 3 x 1 mile @ 6:11 with .25 RI and then 1 mile cool down.  So hit the 9.7 and felt good after the first half and stayed relaxed till the end.  2nd came and went.  3rd was a bit tougher for the last .3.  Yet was very happy that I was able to hit this work out for the first time in this training cycle.  So its a big confidence builder and feeling good about my training.  I wanted to hit 7 miles so with 1.35 left hit 7.5 (8:00)  and just relaxed.  Feeling good.

Mile 1 9:00

Mile 2 8:10

Mile 3 6:11  .25 2:10 RI

Mile 4 6:11  .25 2:05 RI

Mile 5 6:11  .15 1:30 RI

Mile 6-7 8:00

AM- Got in 2 sets of my old routine. Felt pretty good on these ones. Even though it seems to have been a while since I last did them.

Planks 2mins x2

Bridges 10 x2

Leg lifts/fire hydrants 10 x2

Walking lunges 20 x2

Toe lifts/steps 30 x2

Flamingos 1min x2

Wall Sits 1min x2

Tempo run tonight.  Tough one to again.  1 mile easy then 10 at 7:26.  Was doing well up to around mile 6 and then it the treadmill started with the change its noise.  I am not sure how hot it is in there but its very humid.  So I am sweating really bad.  The poor treadmill is getting drenched.  And mile 8.2 I slipped on it at first I thought it was just that I was watching the Aggies and Utes and got distracted.  And then slipped forward this time which really startled me and kind of made me jump.  So finished up the mile and hopped off.  Going to have to take my own fan for more airflow or just brave the smoke.  So ended up 2 miles short.  But feeling good and I am sure I would of made the last 2 on pace.

Mile 1 8:40 1% incline

Mile 2-9 7:24 1% incline

Ran with JohnnyV again.  We did the same run that I did 2 weeks ago.  From Copperton Park down by my house and around to simulate running SGM.  So around mile 6.5 was first hill.  Then mean hill at mile 9 continual uphill till 10.5 and downhill at 12. 13-4 are flat with some rollers with headwind.  Last mile is half up half down.  Goal pace was to run it at a 7:36 pace and run the hills accordingly and maintain a good pace for the flats and finish strong.

So meet JohnnyV at my house at 5am and headed up to Copperton.  Poor Johnny had just flew in last night and didnt get to bed till 11pm so this was a bit rougher on him.  Temp was good and only a slight breeze compared to last week.  We hit the first mile flying and had to slow down the 2nd mile so we wouldnt go sub 7 on it.  Felt really good till the first big hill.  And we maintained a really good strong pace up it.  Which was really good and then the big hill hit.   And we took that one pretty good.  And then just pushed through to the next few miles.  When we hit the flatter portion of the run we hit a headwind.  And Johnny let me take the lead a bit more.  I wasn't to happy with how the pace was dropping so much.  With the headwinds made it tougher.  And as we hit the last mile I just kept pushing it with Johnny behind me.  Hit the last hill at the top was 8:15 and had to make up a lot to finish strong again.  And felt really good on the downhill and kicked it up even more  with .25 to go.  Finished good and strong again.  Felt really good about this run.  And its  a lot better running with someone.  Johnny is looking very strong for his 3:20 attempt in a few short weeks.  One more big week before our taper.  Here is the splits.

Mile 1 7:47 Way fast but feeling good.

Mile 2 7:12 We tried to slow it down.  No really we did.

Mile 3 7:25

Mile 4 7:36 Starting to feel the pace

Mile 5 7:36

Mile 6 7:38 Just missed it:)

Mile 7 7:53 Gradual uphill

Mile 8 7:48 Steeper uphill for half then downhill

Mile 9 8:33 Mean mile

Mile 10 7:52 Gradual uphill

Mile 11 7:42 Uphill and then down starts.  Started to pick up pace to make up the downhill.

Mile 12 7:34

Mile 13 8:12 Arghhh

Mile 14 7:58 Arghhh 

Mile 15 7:31  At half on uphill was 8:15 pushed it hard to get it down to 7:31 and finished strong.

TT 1:56:18  AP 7:45