Just one race at a time

Rest day

Wanted to do a 45 minute tempo run.  I warmed up at 1% incline and 9:13 pace.  After a half mile I went to a 8:27 pace but my legs were not feeling it.  I thought they would be better by now but they are not.  I stuck it out until for a mile and a half and then the last two miles I would go between 9:13 and 8:27.  I wanted this to feel a lot easier than it did.

3.5 miles on the treadmill varied the speed from 4.0 - 6.5 and the incline from 0 - 6.0

I then did waking lunges and side squats on the treadmill.

Next week will be one year that I have been a member of fast running blog.  It was weard to look back and know how I trained last year.  I hope to be able to use the information to help me out this year.

Three miles with 3% decline .5 @ 9.05 2.5 @ 8:34 .5 increased speed slowly until @ 6.58

Lifted for hamstrings

Spin - Subsitute teacher threw up after class, I think it was the flu.  I have used a bottel of disinfectant on my hands... I hope I don't get sick.

Three easy miles 1% incline 2.75 @ 9:05 last quarter mile from 8:34-6:58

Lifted for abs, back bicept and tricept 

Spin

Six miles on the elliptical 11% resistance in 39:20.  I think this is a new record time for me.  It felt great!  

Lifted for abs and back

Yoga - I felt much more "bendy", I could do poses that I have never been able to do before.

Everything seems to be comming together for me today...I wish I had a race today I know I would rock it...maybe I should by a lotto ticket or go to Vegas!

5.5 easy miles with the running group.  Ran 2.5 to meet the group, forgot to turn on my watch when we started again so I don't have the last splits.  I ran with Dan one of my neighbors and the co-captain of our Wasatch Back team.  It was really fun to run with him and catch up with what is going on in his family.  Our first three children our close to the same age and so we compare what they are going through and realize that they all usually come out ok in the end...the teenage years are just hard!