Rhett

TM running 8.0 (7:30) hill setting level 4 (3.6% max) for 1 hour.

Total run 8 miles, 60 minutes

This is the same run I tried last Monday and at mile 4 had to take it off the hills setting and go flat. Today I finished all 8 on the hills and felt pretty good doing it. I think I'm still coming down from my short little race on Saturday. It was so fun to race again even if it was only a 3 mile fun run.

CardioCore Class-- They did some stair stepping today.  That was goofy, but the rest of the class was pretty good core work.

Lower body weights

20 minutes stair speed intervals

1 mile TM EZ run for cool down.

TM Mile Repeats  all at 1% incline

2 mile warm up 7.5 (8:00)

4 x 1 mile at 9.6 (6:15) with 1/2 mile recovery jog 5.0

1 mile cool down 7.1 (8:30)

Added one extra mile from last week.  I hope to build to 6 miles, then start shortening recovery then start adding more speed.  Foot only bothered me one time near the end of the first mile.

Weights,  more lower body and core than upper.

Elliptical, was running late so only had time for 20 minutes.

Was a nice easy day.  I'm hoping to do a longer, slower run tomorrow may 10 - 12 miles.

I was excited to do my first longish run for the first time since Boston. I got up early and headed to the gym for a 12 mile TM run. I set it on Random Hills level 2 (max incline 2.2%) 7.5 mph (8:00) and got started. As I ran I just kept feeling better and better. It was one of those days were I felt like I could just keep running at that pace for hours. It all felt very easy. My HR never got higher than the low 140s. I guess all the cross training did keep me in decent shape. I wasn't so sure, but after today I'm feeling pretty good about my fitness level as I ramp up my milage to get ready for Boston training. I just hope my foot continues to cooperate.

It's been an incredibly busy Saturday. I had to be to work at 8 and was slammed all morning. I went straight from work to a baptism of a great man in his 50s who has completely changed in life in the last 2 months, an amazing story and transformation. I was fortunate enough to have the opportunity to help in teaching him and so was asked to give a talk at the baptism. There was a wonderful spirit at the baptism.

I then went straight from the church to the gym and did 30 minutes of stair speed intervals, came home had some lunch, showered, did some chores and now am getting ready to head to a friends house to watch the BYU/TCU game. Go Cougs! Halloween party tonight that I will probably late to. Hopefully my wife won't be too mad, but this is a big game and who would plan a party in the fall without first checking the football schedules????