Just one race at a time

Rest day

Today called for a 30 minute tempo run.  I usually do these on the treadmill but I wanted to see how I would do outside.  I ran down Davis Blvd. which is a very hilly road.  My goal was to have at least three miles around 8:30 (19) second faster than marathon pace.  Here are my splits for the first four miles. 8:40, 8:32, 8:17, 8:20.  I know I could have run faster on the treadmill but I think this run was harder because of the hills.  What do you think would train me better for SGM doing a faster tempo run on the treadmill or running outside slower with the hills?  

At the four mile mark I ran into my husband walking the other way and I joined him on his walk for the last to miles. they came in at 15:18 and 16:42 not that it matters.   

This is my mid week long run day.  I run it on Tuesday so that I can spin on Wednesday and Thursday.  My goal for today was to have most of the miles hit around 9 minute miles and then run the last mile all out to see what I could do at the end.  I started at 11:00 so that I would be in the heat of the day for the Wasatch Back training, it was not that hot because of cloud cover.  It was very windy though and some how it felt like I had a head wind both ways!

Splits: 8:24, 9:00, 8:51, 8:51, 8:04

3 miles with a 3% decline first two were at an easy 9:13 then I got bored and bumped it up to  marathon pace (8:49) for a half mile.  I got bored again and ran the last half mile at 8:30-7:30

Lifted for legs

spin - I guess I thrashed my legs this week.  During class my legs would be burning like I was working so hard and yet I couldn't get my heart rate above 145.  Normally in class my heart rate is 135-155 depending on what we are doing.

I was so lazy today.  The kids are staying up so late now that they are out of school and I am staying up with them.  I have to remember what I did last year!

6 miles on the elliptical 11% resistance in 44:30

Lifted really hard for legs, abs and back

Yoga

Wednesday at the Wasatch Back captains meeting a guy walked in with a shirt on it that said "#@%& cancer" only it really said the word!  He had earring in his ears and looked really rough.  Of course he came and sat by me...I was scared and then he started to talk to me.  I found out that he is a really nice guy and is the captain of a team where the whole team is going through chemotherapy.  At least one of the runners is terminal.  It was so inspiring to talk to him.  He has colon cancer and if he makes it to October (so sad to say it that way but its true) he is going to run the Iron Man in Kona!  I was really mad at myself for judging this guy before I knew what he was about.

11 miles I ran a lot slower today.  I think I lifted too hard yesterday.  I think if my legs feel good for Mondays run I will keep lifting hard on Fridays, if they are not recovered I will have to change my plan but I am not sure how.

Splits 9:55, 9:24, 9:30, 8:47, 8:41, 9:14, 9:08, 8:59, 9:27, 8:54, 8:50, 

 Happy 45th birthday to the love of my life!