Hangin' Loose

AM-  Got in 2 sets of my usual workout.  Felt pretty good.  Will have to remember to do more stretching this week.  Hopefully tonight I will be able to get in a bike ride.

Planks 2min x2

Bridges 10 x2

Leg lifts/hydrants 10 x2

Walking lunges 20 x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Wall sits 1min x2

PM-  Rode up by Copperton again.  This time turned north on 111 into a really strong headwind.  At least that part was flat and at points even slightly downhill.  My comp on my bikes battery is going out.  So will need to get a new one soon.  Ride was a easy to moderate effort.  With a fast sprint for the last half alot faster then the first.

TT 40:29 AP 17 MPH

Today is speedwork.  Oh joy.  All I can say is that I am sure I am a distant runner over sprinter.  Today's workout is 2 mile warm up then 5 1k @ 3:44 RI 400m 1 mile cooldown.  So headed to the HS to knock it out after work.  Was like 71 degrees and a bit windy.  Didn't go as well as planned.  First interval came in a bit fast and slowed the pace down even.  So thought I would do the 2nd more even.  Which ended up a bit slower then it should.  Third one came in even slower then the last one.  And noticed I didn't start out as fast so felt like I was playing catch up.  So thought I would try going out faster in the 4th and hold on.  Oh boy that didn't work at all.  Sure the first half was fast and strong but I crashed and burned.  Went back to trying to do a even pace.  And noticed more that I would push hard into the wind and after the windy portion would slow down and start struggling.  I really tryied hard pushing on the last one.  And felt like puking.  And the last cooldown mile felt very close to it.  To say the least not the best run.  But very happy that its over. 4 more till show time.  Here are the splits.

Mile 1 8:17

Mile 2 7:40 8x 100 strides

1k .64 3:42 RI 3:01

2k .64 3:47 RI 3:46 water break

3k .63 3:53 RI 3:19

4k .62 4:04 RI 4:12 water break

5k .63 4:05 RI 4:03

Cooldown 1 mile 8:20

TT 1:02:26 AP 8:20

Also walked most of the RIs after the first one.

AM-  Got in my usual 2 sets again today.  Feeling pretty good after last nights run.  My tummy was upset and I had some heartburn before bed.  But slept pretty good.  We are in the single digits now for SG.  Hopefully tonight I will get in a bike ride or might go run with a buddy from the ward who is starting up running.  Will see which one happens tonight.  No wife till much later tonight since parent teacher confrences this week.:(

Planks 2min x2

Bridges 12 x2

Leg lifts/hydrants 12 x2

Walking lunges 20 x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Wall sits 1min x2

Push ups 30 x2

Nice early morning run.  Got up at 3:30 again to get this one in.  Temps were in the 52-4 range.  With a nice slight breeze.  Almost perfect running weather.  I put on gloves and long sleeve shirt.  The gloves were nice but the shirt could of been a singlet.  Todays run is tempo run.  With 2 miles warm-up 3 @ 6:45 pace and 1 mile cooldown.  Not many cars on the road today made it nice.  And it was nice having 2 miles to warm-up.  Was still trying to get on pace the first mile and then started hitting it on the 2nd coming in stronger and last I just pushed it hard.  Felt really good on that last mile.  Then relaxed on cooldown.

Mile 1 8:46

Mile 2 8:12

Mile 3 7:00

Mile 4 6:47

Mile 5 6:35

Mile 6 8:44

TT 46:04 AP 7:40

Just 8 days to go!!!  And only 3 more runs to go.

Got to sleep in today till 6am.  Yep 10 hrs sleep.  Got to love it.  Rest day.

Todays temps were a bit cooler then last week long run.  And just a slight breeze again.  Was in the 50s I would guess.  Felt just right.:)  Plan was to run 10 @ 7:26.  Didn't quite work out that way.  Borrowed a 305 from a friend and thought I had it set up how I wanted it too.  Soon found out that I got some of the settings messed up or something.  It would keep changing the different windows with different info every few secs or something.  So wasn't sure what it was doing.  Even the distance was changing I think it was from miles to k and back and forth.  And the one that I had set for total time was all 00:00 so I just ran by feel.  Later I started to figure out what I was looking for.  But still confused about it.  ARGH!!  But oh well.  Ended up hitting some fast miles and first hill came and went.  Bit faster then what I wanted overall.  And so I paid for it on the hill.  Or so I thought.  Ended up even finishing the hill stronger then the last 3 times I have ran this route.  And even last week.  Turned around at the top and came back down the hill with .33 on the top and rest downhill.  And finished up .70ish with a quick out and back on a flat road.  Feeling really good for the most part.  Just need to get this watch figured out for the race next week.  So I don't go out to fast again.

Mile 1 7:39

Mile 2 6:58

Mile 3 6:54

Mile 4 6:57

Mile 5 7:03

Mile 6 7:04

Mile 7 7:18  Ah yeah there was a hill for half of this.

Mile 8 8:02  Last .70 uphill

Mile 9 7:33 First .30 uphill then downhill

Mile 10 7:11 Flat road

TT 1:12:44 AP 7:16