Rhett

Nice easy 10 miler this morning. I kept telling myself... slow down, save it for tomorrow. I did a pretty good job of keeping it easy for how alive and energetic my body felt this morning. AP 7:45

Hopefully I will feel that good tomorrow when I want to run fast.

I woke up feeling much better than I did last Tuesday.  After seminary I headed to the island for my weekly tempo run.

I mixed in 3 sets of my running drills durning my 2 mile warm up then set off for a 6 mile tempo run...goal 39:00.  Splits went as follows: 6:28, 6:24, 6:28, 6:27, 6:26, 6:18 for a total of 38:33 for my six mile run. Then a 2 mile cool down. 

I was very pleased with this run and am glad it is behind me. I was worried if I would be able to hold that pace for a full 6 miles. It is my final tempo effort before race day. Any more fast running I do will be at mp. 

10 recovery miles keeping it easy after yesterday's hard run.

AP 7:45- felt much slower than that.

4 slow miles truly respecting the recovery run.  AP 8:25

10 hilly miles on the bike through SARA Park.

Today was our last long run before the race! Blake and I headed out on our usual route and were having so much fun running and talking we kept having to slow ourselves down because we would keep creeping the pace faster and faster on accident.  We ended up doing the first 15 around 7:50 pace. Then we split as we moved into some mp miles.  I averaged 6:48 over the next 4 miles. I thought my legs felt tired this morning, but once I got into mp they felt really good.  Then a 2 mile cool down for a total of 21 miles, AP 7:40

Bring on the taper!!!!!!!

20 minute stationary bike with my last Tabata of this training cycle

5 recovery on TM @ 8:27

Legs felt tired at first, but by the end all felt good.