Just one race at a time

rest day

5 X .25 mile hill repeats on 1800.  I changed my Garmin so the lap was .25 this way I can see how I did on each repeat.

Mile warm up 9:05

2:24 up 2:15 down

2:29 up 2:26 down

2:33 up 2:23 down

2:33 up 2:28 down (had to avoid walkers on the way down)

2:32 up 2:18 down

Mile cool down (walked last .25)

This run was scheduled as an 8 mile recovery run.  It was nice and cool this morning. I felt so great  I thought I would run at a pace that felt comfortable but not killer.  I told my husband that I would run 5 miles and then come back and get him and I would walk three with him.  Once I got started I regretted telling him that I really wanted to run today it felt so good.  

I forgot to change my watch back to mile laps rather than the .25 because of this I really didn't know how I was doing until I got back and added everything up to get my splits.

splits: 8:56, 8:43, 8:40, 8:40, 8:30 I didn't add the last three I am sure they are around 15 minute miles

This run really felt great I am not sure I could have kept the pace up for the full 8 miles but because I knew I was only doing 5 I knew I could push it.

4 miles on a 3% decline.  I can really tell that my down hill form is getting better my back and quads felt a lot better on this run.  Ran the first 3 miles a 9:13 and the last mile at 8:41

Lifted for legs

Spin - VERY HARD interval class.

 My husband and I went to a  primary water party at 10:30.  We were the only adults in our swimming suit, what is up with that?  The kids had a blast trying to get us wet and to see if they could slide as far as we did on the slip and slide.  Nobody even came close to my husband.  What a blast!

Well my run today was a total failure! I wanted to run 8 miles at marathon pace (8:46) and while I was close I missed on some of the miles and all the miles felt very hard. I tried to analyze why this run was so hard when Tuesdays felt so easy and here is what I came up with.

1- It was hotter, not by much but at least 5 degrees and windy.

2- My legs were tired from my wicked spin class

3- I didn't sleep as well last night

4- I was cocky and went out too fast.

Here are my splits: 8:34, 8:33, 8:28, 8:48, 8:28, 8:44, 8:52, 8:54,

I caught up with my husband and walked 1.5 miles with him after my run.

I had to run my long SLOW distance run today because I have to pick up my kids from efy on Saturday.  I knew this run would be hard with out a rest day and I was right.  I told myself before the run that I just need to put the miles in and not worry about time.

Splits: 9:49, 9:35, 9:20, 9:13, 9:24, 9:07, 9:12, 9:29, 9:23, 9:33, 9:58, 9:06, 9:56, 10:24, 10:38, 13:35 (ran/walked this mile)

rest day