Why I Oughta!!!

I have not ran for over a week.  We were moving all last week and weekend. I am done with that!!! I could have ran 3 marathons in a row and that would have hurt less than what the move did to me!  >BS

AM - Ran 3 easy miles this morning. My sore body stopped hurting after the first mile!! :D Splits: 8:53, 8:08, 7:39

PM - Swim - Core workout was 5X100 and 10X50

600 warm-up, 5X100 (1:19, 1:19, 1:18, 1:18, 1:18) 2:00 intervals, 250 recovery, 10X50 (40,40,39,39,39,39,39,38,38,38 sec) 1:00 intervals, 650 cool down

My times were faster because I wore my stretchy pants instead of my baggy shorts... :D

AM - Craig and I did a mini track workout.  We did our ladder/pre-race speed work. We were suppose to run at 10k pace and increase speed as we decreased the distance.

1 mile warm-up (4:00 recovery between int)
200 m tempo (40 sec)
1600 (6:24 pace) 6:24 time
1200 (6:24) 4:47
800 (6:14) 3:06
400 (5:47) 1:26
1 mile cool down

PM - Biked 22 miles with Cathy...  flat and easy terrain... 17.3 mph ave

Brick Workout - Spin Class, Run, and Swim

Spin class was tough... we did more intensity than cardio.

After spin class, I transitioned to a 3 mile TM run.  Started out at an 8:30 pace for the first 1.25 miles, then increased pace over the next 2.75 miles. Last lap was at a 6:40 pace. Average pace = 8:05

Swim was tough too. I was tired from spin and running, and from my hard swim workout on Monday. Swam 2x250, 2x500, and 100 cool down.

After work I biked 41 miles on some hilly and rolling terrain at a hard pace. Average pace = 20.5 mph. I was so tired that the treadmill was killing me for my transition run. My run pace was an 8:25.

Cathy had taco soup for me after my ride and after my run we wolfed down some ice cream!!

Morning swim at the pool.  Core workout was 5X100 (2:00) laps times were 1:29, 1:29, 1:29, 1:28, 1:28

Snow Cyn Half Marathon

Ran it well, lots of down hill, and a PR! My goal was a 1:30 and I hit the goal for a change. I felt I could have ran it faster, but as always, I worry too much about being too sore for next weeks workouts. The last half of the race was rollers of every variety.

Mile SPlits: 6:39, 6:54, 6:42, 6:16, 6:07, 6:17, 6:43, 7:48, 6:53, 7:08, 7:21, 7:15, 7:08

My slowest mile split was due to me standing in front of a port-a-potty wondering if I should use it or not... I choose not!  My 10K pace was a 40:20

Rode bikes with Cathy, Craig, Jamie and Breanna.  We tried to stay on flat ground so we were spinning more than working our sore muscles too much. We did 31.5 miles in 1:40 at a 18.5 mph average.