alabama master

7 miles on the bike as Eric and I measured the Spirit Run course.

X-C runs at the running park in Huntsville. Warmed up with a 7 min mile, then ran a 5:23 in the 1 mile race. Had a short recovry for the 3 mile race which I labored through in 21:00, splits of 6:44, 7:25(step hill climb), and 6:49. Two weeks ago I ran it in 19:00 but w/o the speedy mile before. After the 3 mile I was able to get in a 1 mile recovery run in 9:15. Last race was the 2 mile in 12:50, splits 6:42 and 6:08. After the 3 mile I thought I was done for the night, it felt good to be able come back strong in the 2 mile. Did a 1 mile cool down run(8:45) with Dink Taylor, ultraruner extrodinaire. A good nine mile night

Met Eric at our church as he was running home from work. Ran the last 2.33 with him just under 8 min pace. He had also run to work and helped pace some co-workers to reach fitness goals, so he ended up with a 20+ milage day. Had a 45 min rest break at Eric's house before running back to the church (2.29 miles, I cut some corners) @ 6:34 pace. Short milage day but I ran with a friend and got some good quality in.

Night run, 1st time I ran with MP3 player that Kelly and the girls got me for Fathers Day.  I haven't run with headphones in over 20 years. Back then it was a Sony cassette walkman that when you ran fast the music would drag or drop out. We're all digital now, light weight and no moving parts. I found myself running to the beat many times, I was listening to They Might Be Giants, Here Come the ABC's (not just for kids). My plan was to run an easy even paced run, but it turned into a progression run, splits 8:11, 7:23, 7:00, 7:00. I made a point to not look at my Garmin along the run and was surprised at the pace of the last two miles, they felt effortless.

No race in local area tomorrow so a track workout is planned. 

14.5 on bike getting to and from the start of my runs. It is getting hard for me to justify driving somewhere to run(except for races), so I'll either train from home or bike to and from the start of my runs.

9 AM- Track workout at Austin High. 2 mile warm up on track then changed shoes to my DS Trainers and did 10 X 200 @ 34-36 with a 200 shag in 70-72. I met my time goal on each one, only feeling a little arm strain on the last two. I'll do this workout again but I'll need to shorten the recovery to get a better benefit. Pre used to do a workout simular to this but he ran 30 for the first 200 and 35 recovery for the second 200, and he did it til he couldn't hit the goal times. After the 200's I was still feeling pretty good so I ran a 400 in 67. This is faster than needed(74's) for my quest for the mile record(4:57), but I want to set the record with a new one that"ll be harder to beat. 1 mile cool down on the track.

2 PM- Mostly easy run w/Eric and Bob from Eric's house, on refuge trails, Point Mallard trails, soccer fields and roads. My plan was to meet up with them and run a relaxing 6 or 7 miles(8 min pace). Well... we did that but were still 2.25 from Eric's house and he decided to pick up the pace (6:30), I hung on for a little bit, but the mornings workout had my hamstrings twitching and I dropped back. He did however back off and let us catch back up and we finished up back at 8 min pace. It was in the mid 80's with a 55% humidity, not too bad, but when we got back to his house I couldn't cool off and wasn't feeling too good. I hosed  myself down and tried to rehydrate (I carried a bottle on the run) but I think I was working from a deficit from the mornings workout. 20oz of cold chocolate milk does wonders and I was able to bike home w/o any problems