Create.

Bike: 30 minutes/Random 15-20 (half and half)/4.6 miles 

Run: 7 miles

(2 miles @ 8:34, 3 miles @ 7:09, 1 mile @ 8:34, 1 mile @ 6:53)

ST: upper body/ma 

* The time I spent with Jake and Andrea last night must have had some speed diffusion type of effect on me because the 7:09 miles didn't feel nearly as difficult as I was expecting. As we all know speed would obviously diffuse from the higher concentrated areas to the lower concentration portions. Sorry Jake and Andrea if you felt your speed being usurped (but you had excess to spare and I have quite the ways to go). :) :) :)

11.85 miles, AP 8:13

Awesome run in the nice cool air! Explored lots of new areas including This is the Place Heritage Park and the Fort Douglas cemetery. Julia and Halley ran the last 4.5 miles with me. It was nice to have such awesome company!! :)

Bike: 30 min (Random L15/4.1 m) 

Run: 5 miles, AP 8:30

ST: lower body/ma & tb 

5 miles (.5 warm up, 4 w/AP 7:25, .5 cool down)

ST: Around the World Core

Bike: 30 minutes/easy 

Run: 5 easy miles, AP 8:47

ST: upper body/rc 

15.3 miles, AP 8:12

Perfect weather (didn't start my run until close to noon) and company!!

First 10.05 miles were with Ry on the JRP (scouting out the most dirt and wooded areas as possible). I think Ryan has worked out more in the last few months than he has in the past 10 years. It has been AWESOME and it is really starting to show. I asked Ry what he thought our average pace was for those 10 miles. He guessed high eights or low nines. WRONG! Average pace was 8:19. He was shocked! At the beginning of August he ran 8 miles with me and he pushed hard (much harder than today) and we average 8:47. He has lost roughly 10 pounds since then (that and roughly 30 seconds per mile)!!!! :)

After Ry and I got back Smo headed out with me. We ran to the high school so that she could run a couple of 400s on the track. She beat me in both by about 1/2 of a second. We ended up with 3 miles, AP 8:28.

Lastly I ran a lonesome 2.25 miles by myself, AP 7:10. I wish I could say that these miles felt comfortable but they definitely were not (and that was even with these miles being gradually downhill). But I'm still glad I pushed. :) 

Happy Saturday everyone! :)