BACK TO WORK

Tried to keep it at 6:40 a mile.  That is a little faster than the pace I wanted, but I watched the high school state meet over the weekend.  I thought I might be able to take them.  WRONG! 

I lifted in the afternoon with Laur.  Plyos and legs.  I am at about 20 miles a week right now and doing speed work for summer games.   

knoocked down some speed work @ the track today. 

I went a warm up mile,

then  hurdle  warm up drills, 

4X50M  hurdles three steps.  I am hoping I can get through the full flight by summer games.

2X300 H

2X200

cool down

Kire wanted to go out an run today, so I went out @ 8:00 PM with him.  he went at a 26:30 for three.  Not bad for a seven year old!  I hope I can hook him.  It will be tough to get him away from soccer!:)

6:45 AM went out to little valley park, then around the loop on river road and back to the house.   I didn't take a watch but I imagine it was around 7:20 a mile.  I was feeling a little tired from speed work yesterday.  I am not used to full speed 3s and 4s!  Those 400 hurdles are going to be more of a killer than the steeple or the 110s.  We will see how it goes. 

3:30 PM went riding with ward out on the strip.  made it to the dino tracks and back.  The back breakers worked my quads like crazy.  I got off @ the dino tracks and my thumb up through my wrist was numb.  I think I must have pinched a nerve. good ride overall, but I was a little less crazy, because I didn't want to yard sale before Summer Games.

8:45 PM went to the wieght room for an hour.  core, back ext., box plyos, circuits with chest, tris, bis, shoulders, X3 

Did the bloomington hills loop through rustic.  Laurie pedaled by me and carried water.  mile 1 was a bit fast since I had put this many miles in this week, (6:42) then I leveled out at 7:10 a mile for the next four.  I am going to have to really push hard to try to qualify this year.  I was looking at the time and I didn't realize it was 3:15.  That is five minutes faster than I thought.  I just have to push to it and see what happens.  I think I have enough to do it, but I will just have to get the miles in.  I have thought about asking some of the elite runners around to give me any pointers to cut off minutes here and there. 

Time to work hard. 

PM I was ultra-tired this afternoon. We went to Kingston for Allen reunion and I was going to run the 8 from SR 12 to Hatch on the way back, but it was raining and hailed during some of the drive. I decided not to get soaked which was good. The RVs and trucks were splashing beyond the asphault, and it was 45 degrees.

We got home at 8 PM and I headed out for at a really slow pace. I just wanted to get them done, but after a slow first mile 7:30, I decided to pick it up a bit and ran the next 3 around 7:00. Since I had gone out slow, I wanted to see what I had for the last mile and hit it at 6:20. I still feel hammered. I have been eating more calories this week, so that may be it, or it just may be wrapping up the school year. Anyway, rest day tomorrow and ten miler on Monday.