Why I Oughta!!!

Warm-up half mile, 9 mile tempo at a 21 mph average, and cool down just under a 19 mph average. The 9 mile tempo was slowed down a little by lots of rollers through sunriver. total milage 13 in 39 minutes.

Ran with Cathy, Britnee, and Elijah this morning. I did the walk breaks with them for the first 2 miles. I probably needed that since I was very stiff this morning.  I picked it up to a 8:00 pace for the last 3 miles. Jumped in the pool to cool off and Cathy made me a breakfast shake with strawberries... yummm strawberries!! Average pace was 8:45

This evening I peddled home from grandma's house.  Cathy dropped me off while she went to sing.  Mostly a decline/flat, but headwind the entire ride! Average speed = 20.6 mph for 12 miles.

Warm-up, 4X100, 2X200(44 &42), 3X800(3:04, 3:09, 3:15), 1X400(1:34), 2X200(42 & 36), 4X100, cool down (8.5 miles total in 1:10:00)

Getting back into speedwork after 2 weeks off.  Legs were fine, but I had no air during the 800's. I struggled on the 800's.  The last 200's I sprinted hard. The first 200 doesn't look that impressive but I dropped my gps, ran back, picked it up and caught and passed the group at the finish.

Missed Yoga class, so I ran 3 more miles on the treadmill.  This ended up being a nice recovery run.  I started at a 10:00 pace (6 mph).  Every quarter mile I upped the speed by 0.1. Last 0.25 mile I was at a 8:20 pace (7.2 mph)

Swam a half mile with Cathy in 16:35, ran easy with Craig for 2.5 miles at a 8:50 pace, swam some intervals with Craig and Breanna for another 0.8 miles in 22:17, and we biked 20 miles at an averge speed of 17.8 mph.  The run was hot(103) and windy, and the bike was hot, windy, and hilly!

Treadmill Speed Play Pyramid - Tempo pace 7:00 & Recovery pace 9:30

1 mile warm-up (9:30), tempo pace 5 min, recovery 4 min, tempo 4 min, recover 3 min, tempo 3 min, recover 2 min, tempo 2 min, recover 1 min, tempo 1 min, recover 1 min, tempo 2 min, recover 2, and so on back to 5 min tempo finish.  Treadmill shut down during my last recovery so I stopped with only a 2.5 min recovery. Over-all pace 8:16

Yoga class and a bike ride this evening! Rode the Mtn bike to the Rec Center for yoga.  Headwind both ways... REALLY!!!  It was nice to change it up.  The mtn bike used different muscles.  My feet kept slipping off the peddles... no clips! Average speed 16.7 mph.  The thunder clouds cooled my ride down to 103.

Cathy & I biked to Ivins for her voice lesson.  We biked 14.2 miles at a 17.7 going up, and we biked 13.4 miles at a 17.0 coming back.  I went for a run during her lesson. I ran up to Kayenta and back around on Hwy 91. The wind was blowing hard, the cloud cover cooled it down to 100, and the little rain that fell on me made it hotter.  I forgot how many big rollers and hills there are running through Ivins and Kayenta.  First two miles was straight up.  I was dying by the end of mile 2. Mile 3 was three hugh rollers. Miles 4 & 5 was mostly down hill against the wind and the clouds sprinkled on me at this point. More like spitting on me!!! Mile 6 kicked my butt with a big uphill, a strong headwind, and muggy heat.  I walked twice during the hill climb, and my water bottle was boiling.  At the end of mile 7 I came upon Ivins City park that had a splash pad. I enjoyed it for 10 minutes!! We biked home with a stop at Artic Circle.  This may have been a bad choice since the both of us became noxious from eating.  I think the stress from the heat was affecting us.  We jumped in the pool when we arrived home, and soon I will be asleep.  Maybe I should have taken the day off since I have been sick for the last 2 days... oh well!?!?

Mile Splits: 8:00, 8:24, 8:12, 7:44, 7:49, 9:15, 8:08