Hangin' Loose

Rode my bike with the wife running.  She did awesome after taking a few days off due to illness and injury.  She hit her paces very well and looking good for her goal at SG.  For me on the ride it was very cold.  Since it is gentle downhill.  I didn't have to work much.  Just breaking for the first 40 mins of it or so.  But warmed up once we hit the hills.:)  I am really happy she finally had a good run.

AM- 2 sets of the usual workout.  Feeling pretty good today.   Might ride my bike tonight on a easy ride.

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

PM-  Went out for a ride with Patrick.  Just a easy easy bike ride for 5 miles.  He had a mountain bike and which kept me at a slow and easy pace.  Legs liked the short spin though.

Had to change things up for this run due to the bad weather outside.  So the wife and I went to the Olympic oval to run indoors.  So had to change the plan from doing 6 x400 to 6 x440?? ish.  They aren't really sure how long the track was.  But, its like 3.5 laps in a mile they think.  LOL so it was interesting.  So did 4 laps then did 8 100 or so strides.  Then started out the workout.  So plan said 10-20 mins warm-up then 6x400 at 1:27 pace.  With a 400 RI then 10 min coldown.  Good thing was it was perfect temps for running.

17:23 warm-up

1  1:41  RI 2:56

2  1:37  RI 2:39

3  1:37  RI  2:51

4  1:37  RI  2:47

5  1:36  RI  2:56

6  1:33  RI  2:43  Had the ice hockey team come right in front of me before I started the interval.  Had to go to the very outside lane to pass like 15 of them and then caught the rest within the next half lap.  Ended up going alot farther on that one.  But was by far my strongest.

8:28  Cooldown

 Felt very good on this run.  And considered it very comparable to running outside.  Hit them really good.  1 more run on Thurs of 3 miles WOOT WOOT!!

Rest day today.  Just not going to do my normal routine.  And most likely no bike ride in the rain.  So the extra rest should help:)

Got some good rest last night.  OH YEAH!!!  So today was my last tempo run and run before the race.  Goal here was 1 mile warm-up then 2 at MP.  So the wife and I headed out just before 6am.  Man was it cold hitting 35 degrees this morning.  We suited up with some warm gear.  And headed out.  First mile was good.  Then the first tempo mile was way fast.  And I had to keep slowing down.  Started feeling better for the last mile.  And was feeling good to go.  Great last run.  Bit fast for the workout but still felt good.

Mile 1 8:54

Mile 2 7:21

Mile 3 7:23

TT 23:40 AP 7:53

Now to pack and head down to SG.  Should be a great race.  And I hope the weather and my tummy will behave for the race.

Well I have some time to do a report now.  This race was quite the experience for me.  Learned alot of stuff from this one.  I really enjoyed seeing all the people that I know.  I am not even going to try and name them all.  Since there was so many.  It was great to have a running group and wished it would of worked out alot better in the end for us all.  It was great running with MarcE, Jeffc, Mike Warren, JonA, Chad, Dace.  And the few others that joined our group along the way.  It was tough trying to keep a group on pace then if it was just me or 1 or 2 other people.  It was great for the company.  Would I wished we would of been able to keep it going.  We lost MarcE at around mile 5.  Next dropped was at mile 11 with JonA disappearing.  After that it was Mike, Jeff and me.  And then I dropped off at the hill and mile 18 or so.  Really started fighting the doom and gloom from losing time and feeling the body did'nt have the strong finish left to keep up the paces.  Mike tryied to rally Jeff and I on the hill.  But my GI was giving me alot of greif and wasn't letting up.  And they left me in the wake.  At mile 22 is when it got worse.  Each time I would take in more water or gatorade.  It would act up until I could burp a few times.  And even tryied to use the restroom with no luck.  I had nothing left in me and just kept putting it in auto pilot.  It was very rough watch as the 3:20 group passed me around 22ish.  And then around 24ish the 3:30.  I was able to somehow meet up with Jeff again just as you come off of Diagonal street.  And we rallied together.  He kept me going off and on and wouldnt leave me side.  He was determined to get me my PR.  And as we got into the shoot I had me first real cramp in my hammy.  And had to stop.  And was able to get going again.  Heard and saw my family cheering and Jeff said something about getting some road kills and I just gave it all that I had left.  Felt like I passed maybe 10-15 people in that last little sprint.  And felt really good about being done.  With a 1min and 4 sec PR thanks to Jeff keeping me going.  It was great running with all my friends.  And seeing how well RivertonPaul, Fly, Scott and a few others at the end do on there goals.  Kathie with getting her PR.  And Kristi doing her 2nd marathon with a 22 min PR.  With a bad achillies.  I am so proud of her and how she was able to do so well.  Again I learned alot from this race.  And feel that even though I didn't get my BQ I am getting closer and learned alot more in this training cycle.  I felt really confident coming into this one with my training.  But I have a few things I am going to change up to get there come either at Ogden or SG next year.  Looking forward to resting for a week or 2 and going for it again.:)

Mile 1 7:29

Mile 2 7:31

Mile 3 7:15

Mile 4 7:08

Mile 5 7:20

Mile 6 7:13

Mile 7 7:14

Mile 8 8:27

Mile 9 8:07

Mile 10 7:55

Mile 11 8:11

Mile 12 7:43

Mile 13 7:27

Mile 14 7:29

Mile 15 7:08

Mile 16 7:12

Mile 17 7:16

Mile 18 7:46

Mile 19 8:24  Shoe tieing:(

Mile 20 8:50

Mile 21 8:05

Mile 22 12:02 Pit Stop at the Temple of Doom.:(

Mile 23 9:07

Mile 24 8:22

Mile 25 10:28 Walking to much

Mile 26 10:30 Walking to much here too.

Mile 26.2 2:12

TT 3:33:58
Wow a PR???  1min and 4 sec PR.  Can't wait to have it all work out right for me.  We are getting there.:)