Rhett

My legs felt better this morning for my easy 10 miler than I think they have felt on any of my easy 10 milers recently. I ended up being about 15 seconds per mile faster than normal or than I wanted to be. I hope that doesn't come back to haunt me tomorrow when I am actually supossed to be running fast.

1 1/2 mile warm up followed by 3 x 2 mile tempo effort (goal 13:00) with 1/2 mile recovery jog then cool down to 10 miles.

I did the first two repeates too fast and paid for it on the third, but still averaged 12:54 on the three 2 mile repeats.  Overall felt pretty good.

Another easy 10 miles

4 recovery miles followed by a 10 mile bike through SARA Park.

The bike always seems to reinvigorate my legs.

It was a rainy morning! I was excited to get out and run in it.  Blake and I headed out for a long run. About a quarter mile into our run, a school bus drove by and hit a puddle and soaked us from head to toe. It was cold, but we didn't have to worry about tip toeing throught the water any more since we were already soaked.  The first 15 were really easy and fun, just chatting and running, then we tried to go for mp pace for the next 5.  I was shooting for 6:50, but only managed and average of 7:10 over those 5 miles. It was a net up hill of a good 200 ft though and the last 1/2 mile was about a 5% grade, so it probably wasn't as far off mp as the numbers say.  Then 1 mile recovery where Blake and I met up again.

Total run 21 miles, AP 8:05

30 minutes on the stationary bike with a Tabata thrown in, then an easy 5 mile recovery run on the TM.