Why I Oughta!!!

Been sick for several days. Just wanted to do a nice-n-easy run to loosen me up for speed work tomorrow morning. Averaged a 10:00 pace on the treadmill.

What a good workout today!! We did five 800's and the temps were cooler than they have been since last month. My car showed 80 degrees, but I think it may have been a few degrees lower. I did change one thing the day before, I watched what I ate.  Most days before speedwork I was chowing down hard and I started to get sluggish the next morning at the track.  Today was awesome... I was full of energy and I was recovering quickly between intervals! I also took an energy gel right after warmup. Last 800 was a little slower only because I was prairie doggin it the last 400... Ooo that hurt!!!

Track Speedwork 5am

1 mile warmup (9:30 pace)
4X100 with 300 recovery
2X200(42 & 43 sec) with 200 recovery
5X800 (3:01, 3:02, 3:01, 3:05, 3:09) with 400 recovery
2X200 (38 & 38 sec) with 200 recovery
2X100 with 300 recovery
1.2 mile cool down (8:30 pace) 

This evening I did a recovery run on the treadmill. First 2 miles at a 10:00 pace. Third mile at a 8:00 pace.  Went to yoga to stretch.

I just ran without looking at the gps. Splits: 8:10, 8:02, 7:27, 7:39, 8:02.  Last half split was a cool down and I walked a half mile. Biked 20 (19.5 ave), swam 1 mile, biked 14 more until my tire blew in Leeds, and ran at home.

Easy, soft run on the treadmill after my bike ride. Miles 1 through 5 at a 8:30 pace, and mile 6 at a 7:30 pace. I wanted to run further but I was getting bored, and the James Bond movie had just ended at mile 6.  Average pace 8:20

Biked 23 miles up to Pine Valley in exactly 2.5 hours.  Average speed was 12.6 mph and we climbed over 4500 ft. On the way back we were flying for the first 15 miles at a 30.6 mph average. I then threw another spoke and thought I was a goner. I was able to make the back wheel workable and rode the rest of the way home with a very wobblely tire and no back brakes. We ended up averaging a 23.6 mph average home. Rained on us a few times which made the temperatures much nicer today!