Why I Oughta!!!

TM miles this morning.  I was still a little stiff from last week.  Average pace = 9:15

Went to spin class, and swam a mile this evening.  Buzzed all my hair off today due to the chlorine has ruined my hair.  I like it better this way!! :)

Ran easy with running group.  I brought Josh, Britnee, and Elijah along for the run.  Average pace = 9:49  Actual running pace was closer to 9:00, took several walks to allow elijah time to catch up.  Yoga class in the evening.

My 14 yr old Hyrum now wants to be part of the club.  He indicated that he wants to run races with us.  So I signed him up for the Spectrum 10K in 2 months and he is on an easy schedule.  First day, we ran 2 miles at 9:54 and 9:29.  The faster mile was running back uphill to the house.  I was impressed!  I ran another mile around the block at 7:44.

Biked 23 miles to the pool for laps.  I did 1.6 miles of intervals in the pool: 2x250, 10x50, 2x250, 5x100, 3x250.  I was happy with my times.  The 250's were 3:48 best, and others in the range of 4:00 to 4:15. Rested to the 5 min mark and started again.  50's were 41 to 44 sec and rest to 1 min.  100's at 1:25s and rested to 2 min.  Fun Day!!!

Josh, Britnee and I did their tempo run for the week.  Elijah joined us, but he stayed behind doing his easy run for the day.  We did a 1 mile warm-up at a 9:22; ran 1st tempo mile at 8:19; cool down for 0.25 mi at 9:24 pace; ran 2nd tempo mile at 8:12; cool down 0.25 at 9:16 pace; ran 3rd tempo mile at 8:03; cool down for 0.5 mi at a 9:06 pace; and ran the last mile at an 8:35.

The goal tempo pace was 8:25... they were pretty happy with the faster pace and they said they felt great!

I did a 12 mile tempo bike ride before the kids tempo run.  My average speed for the ride was19.5 mph.  I could have gone a little faster, but I wanted to have a good run with the kids.  I went to yoga after the kids tempo run.  After yoga I did another run on the treadmill for a time of 19:30 for a distance of 2.25.  Splits: 9:12, 8:28, and 0.25mi at 7:20 pace.

TM at an 8:44 average pace.  First mile was 9:50 pace, second was a 9:15 pace, and third mile was increased every minute till I hit a 6:35 pace.

Swam 1 mile at the pool after run.

Make-A-Wish Fondation 5K race in Town Square Las Vegas

A very crowded event. I had to zigzag through the entire race, and the rain dumped on us!! Fun Race!!! I did PR only because I don't run many 5K!  1 mile warm-up, and 1 mile cool down.

When we came home I ran 2 miles with Hyrum. Josh, Britnee and I ran with him for a 19:59 time. He was acting the part of a struggling runner. He made it!

We then picked up Elijah so he could run his 8 miles. Josh and Britnee were running 10 today. We ran up the trail to bluff st and back home. Josh stoppped because his knee hurt with 3 miles left. We continued on. Elijah wanted to pick up the pace so we ran in harder for their level of running. It was a very easy run for me, and the kids made the last 2 miles more of an easy/moderate run for me. Elijah and Britnee were pumped after their run!!!

Mile splits: 19:59 (2 miles with Hyrum), 9:47, 9:42, 9:42, 9:37, 9:27, 9:11, 8:40, and 8:08. Miles 3-6 was uphill, and miles 7-10 was downhill