Rhett

I had a great relaxing weekend with Doone in Flagstaff.  It was so great to get away from real life for a couple days.

This morning I slept through my alarm so I didn't have time to swim.  I did a nice hilly, but easy 7 mile run though.

AP 7:46

I'll try and get my weekly swim in later on in the week.

Track Night 

I was trying out my new Brooks PureConnect that I picked up in Flagstaff over the weekend.  They only have a 4 mm heal lift so when standing still in them you almost feel like your heals are lower than your toes, but once I get running in them with my natural fore to mid foot strike they feel amazing with nice cushion and spring off the fore foot. I really liked them and seemed to run easily but at a fast pace with them.

Jim and a few others were there tonight to do 3 x 1 mile with 800 m recovery jogs. After a 2 mile warm up we got started and ran:  5:51, 5:51, 5:48.  I dropped Jim on the last 2, but not by too much.  I never felt like I was pushing all out, so I was very happy with the workout.  We then cooled down for a mile for a total of 7 miles.

Swam 5 x 6 laps for a total of 1500m.  I am starting to feel more comfortable in the water.

Core work. 

7 hilly miles at easy effort

AP 7:27 

TM @ 1% incline

1 mile warm up 7:30

6 miles mp 6:30

1 mile cool down 7:30

1 hour stationary bike

I think my body ran out of fuel at the end of the bike ride.  The last 10 minutes were killer.  The run felt pretty good today though. 

I wanted to get in 12 miles today and the running club was planning on 10, so I went to where I thought we were meeting up, got there a bit early and did 2 warm up miles.  I got back to the meeting spot and no one was there, so I figured I'd be running solo today.  I headed over to the island and as I got there I saw some of the slower members of the running club heading out.  I didn't read the blog very well this week and had gone to the wrong meeting spot.  I picked up my pace a bit and eventually caught the faster members of the club.  We ran together for a bit, then Jim and a new guy named Casey picked up the pace a bit.  I went with them.  It was fun to just run and chat and not work too hard.  Casey dropped off after a couple miles and then it was just Jim and I.  We were just having fun and not paying attention to pace.  We ran a few sub 7 miles at one point in the run. I ended up running 12.5 miles.  AP 7:27