Why I Oughta!!!

I thought I would be too tired to run more than easy today.  But after I pushed up the hill for the first 1.5 miles, I figured I would see just how much I had in me. The hardest part of the hill was after the Flying J going up Brigham Rd.  My slowest pace was a 9:10.  Mile 5 and 6 were the 2 miles I pushed the hardest.  It still seemed like I didn't run hard.  Mile 7 was recovery and then I pushed the 8th mile.  The 8th mile had a slight uphill to it so I was unable to really push it like the others.  I ran easy the last half mile.

Mile Splits: 8:27 (uphill), 8:16 (big Uphill/downhill), 7:52 (down), 8:03 (down), 7:27 (rolling Bloomington hills), 7:06 (flat trail), 8:14 (recovery), 7:38 (slight uphill), & last 0.5 mile (recovery) at 8:36 pace.

Swam 0.7 mile (50 lengths) in pool.  I was too tired to do a mile.

Britnee and I ran with Frehner's running group. We started at Harmon's and ran towards Airport rd. Ran up Airport rd, across the mesa top, came back down to Bluff St, and down Diagonal. We went up tabernacle, and sprinted down River rd back to Harmon's. Britnee ran the fastest. I figured she did a 4:30-5:00 pace for a 3rd of a mile. I didn't have my garmin but the other guys said they were doing a 4:50, and Britnee pasted them. She's a fast girl! I figured our average pace was a 9:00. We took several walk breaks.

I have a massage this afternoon, meeting the tri-club for speed work this evening, and yoga class.

Easy treadmill miles after spin class.  I average an 8:57 pace.  Spin class we did interval hills.  I had my bike at maximum tension and when I was pumping those peddles in the standing position, I gave it one more turn and I busted the tension break.  Everyone in the class gave me the surprised look, and the instructor asked what I did this time, like I some trouble-maker in the class... >:)  I could get enough tension back on the break to sprint the rest of class.

Ran with group at 5am from Harmon's down river road, circled through neighborhood by bryce christiansen pits, and back up river rd to harmons. Average pace was around 9's.  Some of the miles were longer due to a few walk breaks. Total easy miles 7.5.

Splits: 9:04, 9:35, 8:53, 10:32, 9:14, 8:44, 10:31, and 8:59 pace for last 0.5 mile.

Track/Speedwork at 5pm with tri-club.  2 mile warm up, 4x100 (thrusts, sprint, glide, sprint, jog back), 4x200 (Sprinted 200 in 40 sec, jogged 200), 4x400 in 1:30, 4x100, and 1 mile cool down.

Went to yoga class right after the track.  I think yoga will help with tightness/soreness.

I am sore from thursday's track speedwork, so I needed to slow down today.  But instead I ran marathon pace miles for at least 8 of the 13.5 miles.  I started with a 2 mile swim in the pool, and then changed into my running shoes for a run.  The swim was great!  I think I could have swam another mile.  I do most of my swims in 250 yd sets.  I did the first 0.7-0.8 miles in 5 minute 250 yd sets.  If I finished with time left, I rest untill the start of the next set.  The last 1.3 miles I switched to 4.5 minute sets and I still had 15 to 20 second rest in between.  Cathy water jogged for over 2 hours... yikes that sounds boring!!

I first 2 miles of my run was uphill.  I was groaning for the first mile of it!  Forgot to switch my garmin back to marking 1 mile splits, so after the hill I stopped and made the adjustments.  The rest of the run was down hill.  After 4.5 miles, I stopped at the rec center to drink, eat a gu, and warm up.  I was only wearing shorts and a running T.  I had my mittens, so I was relatively warm!  I then decided to run a few miles on the TM before I headed back out.  I did 3 VERY painful miles on the TM.  My pace was only a 8:55 average, but it really hurt!!!  I was glad to get back on the pavement!  I then ran 6 more miles home at a too fast of a pace for a guy too sore and tired.

Mile Splits: 1&2 - 17:40 (uphill), 7:35, 7:58, 8:26 (and 3 miles on TM at 26:40), 7:58, 8:03, 8:05, 7:52, 7:58 (slight uphill), & last 0.5 mile at 8:09 pace.

Went back to the Rec Center with Cathy that evening to do many variations of push-ups, pull-ups, dips, and abs & back. Cathy rode the bike.  Britnee and Elijah ran on the TM.

Ok... my ego got the best of me!  I needed 3 more miles to reach a 50 mile week and a 200 mile month.  I went out this evening with Josh and Elijah to run 4 miles.  Splits: 9:23, 8:56, 8:01, 8:05