Create.

a.m.

40 minutes recumbent bike (all the uprights were taken)

1/4 mile swim (only had a handful of minutes in the pool so had to cut it short)

at work:

hip abductions

mini core workout

p.m.

75 minutes elliptical (easy while studying)

11 miles

1 warmup, 1 cooldown, and 3 sets of: 1 mile at 8:00, 1 mile @ 7:30, 1 mile @ 6:59 w/1 minute rest in between sets.

Felt strong! Yahoooo!!! This felt hard but not too hard. Perhaps I should have pushed myself a little harder but it felt good not going into puke pace during speedwork. :)

30 minutes upright bike

1200 meter/48 lengths swim

** I really didn't want to get out of the pool this morning. If I wouldn't have had class I would have stayed much longer. The swimming just felt really good.

10.5 miles: AP - 8:01

Hill workout day. The plan was 10.5 miles total with hillwork during the middle 5 miles, and if possible to pick up the pace on the second half of the hill miles. It worked beautifully.

1.0 - 3.0   0%  incline @ 7:45 pace

3.0 - 3.7   3% incline: 8:34 pace

3.7 - 4.7   1% incline: 8:34 pace

4.7 - 5.0    6% incline: 8:34 pace

5.0 - 5.5    1% incline: 8:34 pace

5.5 - 6.4    1% incline: 8:00 pace

6.4 - 6.8    4% incline: 8:00 pace

6.8 - 7.4    1% incline: 8:00 pace

7.4 - 8.0     6% incline: 8:00 pace

8.0 - 10.0   0% incline: 7:45 pace 

10.0 - 10.5    cooldown

** Everything felt great, although the final hill at 6% was stinkin' tough. :)

30 minutes upright bike

** Thanks for the chat, Fonz! :) The time flew by way too fast.

3 miles @ 8:34

Oops ... originally posted this on Friday!!!

24 miles total, split into two runs because of a graveside service I needed to attend.

10 miles @ 7:59 w/JohnnyV (I have to be honest here though ... my pace really should be in the 8s but I stopped for a breather before hitting a really fast last mile to bring my pace down to that. Stink!!! Why do I do that???) * Actually 8.5 miles with Johnny and 1.5 by myself.

It was AWESOME to run with Johnny again (although the horrible wind was not awesome at all). It had been a while since I have run with him and todays run reminded me why I love running with him so much. He tries to get me to use more common sense in my running -- which is what I need. Thanks Johnny!!!

later:

14 miles with Smooth and Kathie (not 100% sure on the pace, I will have to wait for Smooth to post our splits)!!! I had so so so so SO much fun!!! It was great to be with the harem. Kathie has forbade Smooth and I to reveal many of the details of today's run, but needless to say, we had a riot!!! I definitely need to run with those two more often. Wonderful miles!!! Kathie and Smooth had been running for 8 miles by the time I was able to join them, and so Kathie left when she hit a little over 17 miles (she only needed 16) and then Smooth and I were on our own for the final 5. I just have to say one thing about the remaining five miles: SMOOTH IS HARDCORE!!!! She seriously is amazing. Her final mile of her 22 miler was her fastest and came in at 7:56!!!! And she thinks she is not getting faster!!! Who is she kidding!!! I was so so so impressed.

AND ... a special shout out to my three youngest who are celebrating birthdays today and tomorrow!!!

I am the luckiest mom in the world!!! :)