Create.

30 minutes upright bike - roughly 10 miles

1/2 mile swim - 19:56 (slow but steady)

10 miles - Boston Hill Training

1.0 - 3.0   0% incline: 8:49 pace

3.0 - 3.7   3% incline: 8:49 pace

3.7 - 4.7   1% incline: 8:49 pace

4.7 - 5.0    6% incline: 8:49 pace

5.0 - 6.4    1% incline: 8:34 pace

6.4 - 6.8    4% incline: 8:34 pace

6.8 - 7.4    1% incline: 8:34 pace

7.4 - 7.8     6% incline: 8:34 pace

7.8 - 9.0     0% incline: 8:34 pace

9.0 - 10.0   0% incline: 9:05 pace 

***************

Bought a 6 lb medicine ball today so that I could do the core exercises in the latest RW issue. We do some therapy with the medicine balls at the clinic and I have been wanting one at home. LOVED IT!!!

20 minutes Core Workout with Ry (No, Smooth ... it's not what you think!!!! It was with a medicine and stability ball!!!) We had so much fun!! Mostly laughing at each other, which was probably the best abs workout of all! :)

Hip strengthening exercises.

30 minutes upright bike: 10.21 miles (10 minutes moderate, 20 minutes hard. Max HR: 185)

1/2 mile swim - 20:09. Could not get into any type of groove. I have no idea how people swim fast! (I am counting every quarter of a mile swim as 1 crosstraining mile, yet it is much easier for me to run 4 miles than to swim 1. So who knows if this is an accurate correlation.)

* Now off to buy my textbooks for this semester and then to work.

10.5 miles

(10 miles w/AP of 8:18, then .5 cooldown)

Ran on the TM while Sophia, Oliver, and Livvy would periodically work out on the elliptical and bike. Watched Biggest Loser. Pushed the pace during commercials, but ALWAYS kept good form (at least I think it was good form, my form is likely horrible, but I was at least thinking about it).

** Andy, Smooth, and Kathie: I KNOW I KNOW I KNOW ... I DON'T KNOW WHAT IS WRONG WITH ME!!!! I promise, my intentions were good though. AND ... THANK YOU SO SO SO MUCH for the FANTASTIC lunch date!!! We need to do that again ... promise me!!!!

Later PM:

One church basketball game.

I got a phone call at 8:19 from one of my friends in the ward. It went like this: "Teena, you need to get over here. We are going to forfeit if you don't!!" Stink!!! I learned a long time ago that the chance of injury is very high in church ball!!! Oh well ... it was good for a little more cardio and fun! :)

AM

4 recovery miles: 9:30 pace

PM

Yoga -- I forgot how good that is for my body. I need to get with the program!! :)

** A little bit of a headache and sore throat ... hope it is gone by the morning so that I can have a great long run with my SSF!!! :)

THE MOST FUN I HAVE

HAD ON

AN 18 MILER

EVER EVER EVER!!!!

I wish every long run could be like this! Last night I had a sore throat and a bad headache and was worried that I would have to back out of this one. I was so happy when I woke up and the sore throat was gone. Yes, the headache was still there, but it was not as intense, and only needed a nice long run with Smooth to leave entirely!!! :) :) :)

Thank you SSF for today. I had more fun than I can possibly express. LOVED every mile!!! YES --- EVERY SINGLE ONE (seriously -- how often can someone say that when talking about a long run). You are the BESTEST BESTEST BESTEST!!!!

AND ... I had two firsts today:

1. FIRST TIME EVER to run such a long run without any NSAIDS!!!!

2. FIRST TIME EVER to run over 40 miles a week without any NSAIDS!!!!

J J J J J J

Also, I would like to give a shout out to my boy, Ry ...

HAPPY BIRTHDAY!!!