Rhett

I wanted to get in a good hard tempo run.

Treadmill @ 1% incline

1 mile warm up 8:00

7 miles at 1/2 marathon pace 6:27 (9.3) 45:09 total time

0.25 mile cool down

I failed to embrace the pain like I am working on and mile 6 I decreased the incline to 0.5 then mile 7 to 0.0. I was a bit dissapointed in myself that I gave in and lessened the intensity by lessening the incline on the last two miles, but overall I am happy with the run.

I won't be at the gym tomorrow so I did my final pullups today.  I did 13, so I improved by 8.  That may sound good, but it is a bit dissappointing since after about 2 weeks of the competition I was up to 12 and over the last few weeks have only gotten 1 more and I did work on it 3 times a week the whole time.. 

After some mild weight training I did 30 mins on the Arc Trainer.  I think I will do some jumping and maybe some core work tonight.

PM

I did about 40 mins of jumping and core exercises.

6 recovery miles on rolling hills.  50:43

Then, did a few minutes of 1 legged hopping (running).  That was kind of cool.  I'd never done it before, but you try and hop with one leg in a running motion for about 20 yards then switch to the other let and go back.  I think I did 5 or 6 on each leg.  It's supposed to help build power.

Boy was it a beautiful evening. I made it to the track a little after 5. It was about 60 degrees sunny and no wind. The sun was starting to set over the lake as I began my warm up mile. I did 5 one mile repeats followed by .25 mile recovery laps then as I did my cool down mile the sun finally set over the mountains that sit next to the lake. It was a great night for some speed work. Here are my mile splits.

1-5:54

2-5:55

3-5:54

4-5:54

5-5:52

I'd have to say this was my best mile repeat workout ever. Now I need to recover a bit for Painter's. I'm trying not to do too much of a taper since this is supposed to just be part of my Boston training, but I will do a mild taper by not cross training and cutting my long run this Sat. to 10 miles.

I did my last cross training before Painter's this morning. 

Full body weight training followed by 30 mins on Arc Trainer.

It was very windy out today, so I kept stalling on my run in hopes that it would die down. It never did, so about 4 pm I headed out into the wind. I did my first mile as a warm up (7:47) then I started on a 10 mile marathon pace run. I averaged 6:47 over those 10 miles. Total run 11 miles, 1:15:37.