Rhett

TM Hills level 4 @ 7:08 for 60 minutes

Total run 8.4 miles with 3.6% max incline with .6 mile cool down.

I tried posting my race pictures on this blog but I need instructions. I finally got them on ForumFlyers in a normal size. Wow, I am a computer dummy.

It's cross training day!!!!

1 mile TM warm up

Cardio Core class-- this was the best one yet.  Some very instense stuff.

Lower body weights

20 minutes stair speed intervals

1 mile TM cool down

TM mile repeats at 1% incline

1 mile warm up @ 8:00

6 x 1 mile with 1/2 mile recovery jog (5.0)

First 5 @ 6:15

Last 1 @ 6:05

1/2 mile cool down

Todays repeats felt great.  Now I have to decide if I want to start doing them faster or with less recovery time.

Full body weight training

40 minute elliptical

Crazy busy day.  I hope you're all having a good one.

TM long slow run, Random Hills Level 3 (2.9% max incline) @ 8:00

Total Run 15 miles, 2 hours

This run felt super easy this morning. I really wanted to speed up, but I stayed disciplined and stuck with the plan. The cool thing is, about mile 9 I realized I had forgotten to tape up my foot and I had been running pain free and finished the run pain free as well. Maybe I'm almost all the way better. I sure hope so.

Yesterday after work my boys wanted to go running in preparation for the up coming Turkey Trot. I figured it be a nice easy run after my 15 miles in the morning and it was. First I ran 2 miles with Chase it was good running and talking with him about school and such. It was my first run with Cade (5 years old) so I took a bit shorter route with him. I was amazed at how good of runner he is. We did 1.5 miles in just under 16 minutes on a fairly hilly course. I was super impressed. He did the first mile right at 10 minutes and just ran with joy.

Today for me, 30 minutes stair speed intervals. Cade wants to go running again so I might get in a bit of easy running later.

Did 2 more miles with Cade this afternoon, He says he's going to do the full 5 K at the Turkey Trot. We'll see.