Rhett

I got out and ran last night.  I was thinking on doing a mile warm up followed by some marathon pace miles until I got tired.  I did my warm up mile, 8:00  then ran 3 miles at 6:50.  Half way through mile 3 I could tell I was having to push so I stopped running marathon pace after that mile and went back to an 8 min mile.  Total run 5 miles, 36:30.

I was suprised how sore my calfs were from Sat.'s 5K.  This morning they are still hurting pretty good.  I never remember being sore at all after a 5K.  I guess that is what I get for not preparing for it properly.

I had to do some church stuff last night and was going to go to the gym for some weight training and eliptical work afterwards.  Church work took longer than expected, as usual, but I still made it to the gym.  I only had time for a 30 min eliptical workout though.  I'll do some weight training on Thurs.

I went to the gym, jumped on the treadmill, set it at 1% incline and 7.1 mph (8:28) and ran for five miles.  I nice easy recovery run.  I don't know what I'm recovering from, but it felt good.  Tonight I'm going to get some speed work in at the track.  After reading Fly's speed work the other day, I am pumped to get some in myself.

Fly's workout the other day inspired me to head to the track for some speed work tonight. I didn't have much of a plan, but during my mile warm up I decided to do something a little different than I ever do. I am usually about keeping workouts simple, but I mixed it up a bit tonight. I did the following repeats all followed by a 400m recovery lap.

400m 1:18

800m 2:49

1200m 4:24

1600m 6:00

1600m 5:57

1200m 4:24

800m 2:54

400m 1:18

Then I did a little cool down.

Total workout 8.5 miles, Avg pace 7:23

I was trying to do the last for repeats as fast as the first 4. I was off on the 800m repeat, but I made it on the rest.

Upper and Lower body weights followed by 30 min on the eliptical.

It fetlt good to lift weights again. I'm going to get back into my ruotine of doing it twice a week. My glute and upper hamstring muscles are a little sore.

Did a 10 mile long slow run. The first 6 felt good and then I kind of fell apart.

Total run 10 miles, Avg pace 7:41