Just one race at a time

rest day

Went to the gym and it was full!  Really there was not a place to even park.  Went home and did 6 easy miles on my old treadmill.  Speed work will have to wait until tomorrow.

1 mile at 9:13 4 miles at 8:27 and the .25 cool down.  Miles seemed hard but in a good way wanted to cool down longer but the steel cut oats I had for dinner couldn't wait...I know TMI

PM - 2.75 slow miles in bare feet  I am not sure I could do much more than three.  My feet and shins were tired at the end.  I think I will slowly try to work up to more.

1% incline .5 mile warm up 3 miles at 8:34 this seemed hard I should have done 5 at this pace but couldn't keep it up last 1.5 miles varied in speed mostly at 8:34 but there were also a lot of slow walking breaks in there.

Lifted for legs

Spin

3 easy miles @ 9:13 3% decline

Lifted for back, abs and arms

Spin - Hard class the teacher kept say "this is your last ride in 09 make it a good one!"

Happy New Year!

I hope you PR every race you run!

6 miles elliptical 11% resistance in 38:52. Gym was empty today I thought it would be full.  I guess everyone is planning to go Monday.

Lifted for legs

Yoga

I put this under hill mileage because that is really what it was all about today.  The whole run was either up or down hill and they all were pretty steep. Ran 6 before the group met at the3.25 mile mark I saw Andy going the other way.  I knew he was behind me and would catch up if I didn't keep a good pace.  On these hill that was really hard to do but I stayed ahead of him just barely!  It is sad that I call it a victory that I ran 2.75 miles in the same amount of time that he ran over 4 miles but I take whatever I can get!

splits:10:42, 9:21, 9:29, 9:47, 9:05, 9:36, 9:30, 9:11, 10:25, 10:29, 9:36, 11:00