Rhett

1 mile warm up 8:00, 1% incline

TM hills level 4 (3.6% max) at 8.6mph  (7:00) for 1 hour

.4 mile coool down at 5 mph

Total run 10 miles, felt good and strong.  Looks like my goal of doing that run at 9 mph for a full hour before Jan should be very doable.

1 mile warm up 8:00

CardioCore Class- lots of focus on pecs, quads, glutes, and of course abs and core.

Weights- lower body, lats, abs and core

20 min stair speed intervals

1 mile cool down 8:00

Mile repeats today.  I decided to cut my recovery in half and was a bit nervous about the workout.

2 mile warm up @ 8:00

6 x 1 mile with .25 mile recovery at 12:00 (total 3 min recovery jog)

First 5 miles @ 6:15 and last mile @ 6:05

.75 mile cool down @ 8:00

Everything done at 1% incline.

I was suprised that I was able to do the full workout with the shorter recovery time and still feel strong enough to go faster on the last mile.  I guess it is time to start running faster.

Full body weight training

1 hour eliptical

Feeling good

My plan was to run for 2 hours this morning.  I used one of the new TMs which have different programs than I am used to.  I used a random hills and random speed program so I wasn't sure how far I would end up going.  I set it at max incline of 4% and max speed of 9.0 (6:40) and went for it.  I ended up going 16.07 miles in 2 hours so I averaged just under 7:30 pace for 2 hours.  That was a bit faster than I had planned on going, but I felt strong the whole way so I guess I was ready to pick up the pace on my longer run.  I usually only run 3 days a week, but tomorrow is the 2nd anniversary run of the local running club so I think I'll go run a few easy recovery miles with them.

I ran with the running club in celebration of it's 2 year anniversary. It was fun to see some friends I haven't seen in a while and chat as we ran. We ended up going 5 miles and averaging 8:03. It was a perfect recovery run after yesterdays long and faster than expected run. After the run we all had breakfast together. It was the perfect way to start out a perfectly beautiful Saturday-- low 70s, no wind, and sunny. I love Havasu this time of year.