Live till you die

No running today.

AM  1:23:28

Took Griffin out for a bit, then did 12 x 1:15 with 3:00 recovery.  Kept the pace around 5:10 to 5:18 pace per mile.  Was felling pretty fatigues by the last few sets, but overall the pace felt manageable.  Ran down by the river for my cool-down.

PM  26:47

Came home & took Griffin for a walk.  Then did 45 push-ups with the door gym, 45 dips, a bunch of core, some squats.  Did a few loops thru the hood after that nice & easy.  Avg. 7:37 per mile.

AM  46:57

Did a nice loop around town.  My right knee felt a little weird for a split second, then was gone.  Overall I felt really good today after yesterday.  Rubbed some wintercrest on the knee after my run.  Avg. 7:18 per mile.

AM  total run time 1:13:31

Had intervals on tap, and did not feel like running hard today.  I've decided that these types of workouts are the hardest for me.  Short & fast is ok because it's over quickly, and long & slow is quite enjoyable, but these ones are killers.  That being said they are a necessary evil and are making me a stronger runner, so I have to learn to like them. : )

 Took Griffin for 1.95, then hit the trail for 7 x 4:00 with 2:00 recovery.  Splits were 6:13(slight downhill), 6:25(slight uphill), 6:18, 6:11(slight downhill), 6:12, 6:19(slight uphill), and 6:08(slight downhill.  Did some drills during my cool-down which were 2 sets of butt-kicks, high-knees, straight-leg, and bounding.  Once I got home did planks, side-planks, bird-dog, running pose, and chair pose. 

My splits were a little faster than last week, and I did an extra set this week.  It's a great feeling when you can feel your workouts making a difference in your running!

1PM  47:50

80 degrees, wind, and a dusty trail make for an unfun run.  Had to get the miles in though.  Avg. 7:28 per mile.

AM 1:40:20

Perfect weather this morning.  45 degrees and no wind.  I felt a little stiff at first but loosened up about 4 miles in.  Felt I could have gone farther.  Avg. 7:29 per mile.

Funny how the same pace yesterday in 80 degree weather made 6 miles feel miserable, but the cool temps today made over double that distance at the same pace feel great.  I guess my body just does not like the heat.

PM  Mountain Bike 6 miles in 57:49 = 2 miles easy

Legs felt like jello at first, but not the climbing got easier.  Took a digger into a rock on the downhill.  Think I was being lazy from the run in the morning and not paying attention to what I was doing.  Fun ride though on a nice night.  Now it's off to San Diego for a long weekend!

Flew into San Diego with Lacy and did the tourist thing downtown.