Why I Oughta!!!

Easy run with Cathy. Ran 3 miles with her and did two miles at marathon goal pace (7:40).

Ogden this weekend... yeah!!  Soleus is feeling better.

After work I biked 7.2 miles to the rec center in 23:19 for 18.5 mph average; went to power spin were I did 18:15 of bike in 5 miles of intervals; did 35 min of upper body and core cardio; 4.6 miles to the pool in 16:07 for 17.2 mph average; swam 1000 yds; and then biked home for 9 miles in 25:40 for an average 21.1 mph.  Over all bike speed was 18.6 mph.

Very easy warm-up, then at 1.5 mile I did my first speed run at a 7:30 pace for 400m. Recovered 0.75 miles than did another 400 at 7:25 pace with same recovery, and then another 400 at 7:00 pace with same recovery, and then a 400 at 6:40 pace with a 400 m recovery and half mile walk.

Went to yoga for an hour.

Ogden Marathon... I tried for a 3:20.  I was done at mile 18.  The last 8 miles was all downhill but my quads were shot!!  I wore compression socks for the first time.  My lower legs felt great, but my quads seemed to take the brunt of the small rollers in the middle of the race.