Just one race at a time

Rest day

Busy day - the whole day got away from me and before I knew it I was in bed without running.  It has been a long time since this has happened I hope it is just the season and my son being home from school.

4.5 miles with 1% incline one mile warm up and then three miles at 8:27 pace (7.1) I think this is a tempo run or it is as close as I will ever get.  I wanted one more mile but just couldn't seem to talk myself into staying on the treadmill.

lifted for back. calfs and walking lunges with 8 pound ball

Gravitron 3 @ 90 pounds 5@ 100 Pull-ups .5 yes that is right I moved today it was more like .3 but I am going to round up just to scare you all with my tremendous progress... so are you scared?

Here is a picture of what I have to do my pull-ups on

5 miles 1 warm up at 10:00 and 4 at 8:30 I had to slow down twice during the last mile it was hard.

My training this week called for 40 min tempo run on one day and then 5 miles at race pace on another.  At this point I think they are the same thing because I am training for a half marathon so 8:30 is my race pace and my tempo pace right?

Lifted for bicept, tricept back & shoulders

Gravitron 4 @ 100 5 @ 110 pull-ups still at .3 son banged out six just to show me "they are not that hard mom"....I could kill him

Spin class

Three miles @ 9:13 pace 1% incline

Lifted for hamstring, triceps, and abs

Gravitron 3 sets of 6@ 100 pounds.  The sixth one was really hard!

Spin class

OK here is the question of the day.  My legs are shot!  The 9:13 this morning felt hard when normally it is totally easy.  Spin class was also harder than normal.  So my question is - is this a good thing does that mean I have had a good hard week or have I pushed it too far?  What should I do tomorrow?  I normally do the elliptical at 11% incline and try to get 6 miles in under 43 minutes and then a yoga class (don't even try and talk me out of yoga!)

Sorry I guess that is more than one question!

6 miles elliptical 11% resistance 46:40 It was very hard and very slow today.  In my mind I kept trying to go faster but my leg wouldn't obey.  Oh well I pushed through and now I am expecting the break through that Rhett promised yesterday!

Lifted for abs and shoulders (scheduled to do legs but they are way to tired)

Gravitron 3@ 80 4 @ 90 5 @ 100 5 @ 110

Yoga - in my yoga class today we talked about this being a time of celebration.  In yoga to celebrate you do 108 of something so we did 108 chaturanga dandasana which is a fancy way to say push ups they look like this:

You go into this pose hold it and then press up.  We did them in sets of 12 but I only did the first set with out my knees on the ground.  I am not sure how much of a celebration it was, but my arms are in as bad of shape as my legs now!

Ten easy miles today with running group.  I ran the first 6.4 with a girl who said she wanted to run 10 minute mile pace.  It was a recovery run so I thought the pace would be good.  I think I pushed her a little to hard though, when I looked at the splits only one mile was at 10 min mile pace and that was up hill.  She didn't seem to complain but then I am not sure I stopped talking long enough for her to.

Splits: 9:49, 9:45, 10:28, 9:41, 9:23, 9:24, 9:23, 9:20, 9:32, 9:42

felt really good after the run. legs are not as sore but arms and back still are.