Why I Oughta!!!

I was hoping to run a nice, easy recovery run. Well... the first two tenths were painful and then everything just snapped back into place and I was off. The first 2 miles was uphill and then the slight downhill for the next few miles. When I hit the path back over to Bloomington and I kicked it up another notch and ran 3 tempo miles. I tried to cool down at the end and even found a hill to end on so I would slow down... That plan only worked a little. Oh well... Good run!!!

Mile Splits: 8:52, 8:26(steep climb), 8:07, 7:58, 7:44, 7:34, 7:20, 8:05, & last 0.5 mile @ 8:02 pace.

Ran 3 more miles this evening on the TM for 28 min, and 30 minutes of spin class. Also did P90X early this morning(chest & back and ab ripper).

I did the first two sets of P90X Plyometrics (warm-up too). I was in my office and with work clothes on. I was sweaty and the clothes were restrictive, but I wanted to do something to loosen me up. That did the trick... :)

After work, Elijah and I ran 6 miles to the Rec Center for yoga class. We did an easy run... Uphill all the way!

Mile Splits: 9:38, 9:29, 9:15, 9:17, 9:14, and 8:36. I ran the last half mile at a 7:30 pace.

After Yoga class I ran 3.5 more miles on the treadmill.

Mile Splits: 9:10, 8:50, 8:40, and last 0.5 mile at 7:22 pace.

Started the day with Cathy and I smoking P90X Shoulders & Arms, and ab ripper.  Great Workout!!!

For lunch we went to sushi.... Ahhhhhh!!!!  It was sooo good today!!!

After work, Cathy and I went to spin class for 55 minutes of tough intervals.  After Spin class I ran to the SHAQ for swimming.  The first 2.25 miles was a good uphill climb, and then the next 2 miles was a nice glide to the SHAQ with a small quarter mile hill at the end.

Mile Splits: 8:43, 8:26, 8:02, 7:36, & last 0.5 mile at 7:51 pace.

I swam 2 miles for 144 lengths in a time of 1:05.  I am feeling very positive about the Ironman portion of the swim!!!

Speedwork Day... I did a 2.3 mile warm-up with Britnee with a few fartleks.  With the Tri-Club we started with 4X100 of combination sprints.  We then went to 2x200 at 40 sec and 42 sec with a 200 light jog recovery.  4x800 at 3:09, 3:40(with britnee), 3:16, 3:12.  We lightly jogged 400 in between the 800's.  I did a little over a half mile cool down and headed to yoga. Total miles at the track 7.15.

After Yoga I did a progressive run on the TM starting at an easy pace of 9:50 (6.1 mph).  Every quarter mile I upped the speed 1/10 mph until I got to 7.6 mph (7:55 pace).  Last 0.5 mile was a cool down.  Total miles on the TM 4.25.

I was up early to do P90X Cardio as a warm-up before I went running with Hyrum for his 2 miles.  Hyrum, of-course, put on a good show that he was struggling, but he was proud of himself that he finished. After lunch I had to inspect and check on an improvement site behind our treatment facility so I decided to walk.  I ended up walking 4 miles.  That was a perfect recovery walk since I am sore from speedwork yesterday.

I ran 3 separate runs with Elijah, Hyrum, and Britnee. First, Elijah and I ran home after his basketball game for 8.2 miles in 1:15:53 (ave pace = 9:16). Mile Splits: 9:19, 9:01, 9:18, 9:49, 9:03, 10:06, 8:50, 8:42, and last 0.2 mile at 8:27 pace.

Hyrum and I ran right after that for 3.1 miles in 31:55 (ave pace = 10:18). Mile splits: 10:24, 10:35, 10:01, & 0.1 mile at 9:19 pace. That was Hyrum's quickest 5K run time and he was very pleased with himself!

Then, Britnee and I ran from the rec center up to foremaster ridge from the north side down to foremaster dr. Then over to trail head off of riverside, and took trail all the way to man-o-war and home. Total time was 1:50:57 for an average pace = 9:06. Mile Splits: 9:12, 9:52, 9:02, 8:33, 10:04, 8:46, 8:40, 9:23, 8:49, 9:19, 8:44, 8:43, & last 0.2 mile at 8:53 pace. Longer mile times were drink and gue walks.

Total run time of 3:38:45 with an averge pace of 9:19.