Just one race at a time

I got up at 4:15 to run today.  I have a friend who is running the St. George half (her first race!) and she wants me to help her train.  She has to be home by 6:10 so her husband can go to work.  It is hard to get up but she is so fun to run with.

Splits: 9:58, 10:06, 10:26, 10:23, 10:07

She runs much slower than I do, how do you think it will affect my training if I run this slow twice a week?

Lifted for arms, back and Abs

Spin

5 easy miles 3% decline 4 at 8:57 1 at 8:34

Lifted for legs

Spin - dress up for the class as a "spinning fool"   my jesters hat lasted for half the warm up and then it was off. 

Six miles at O dark thirty.  First three by myself and then three with my friend.  I pushed her at the end she thanked me but I am not sure she really wanted to go that fast.  There were two other runners in front of us, I challenged her to pass them and she did!

Lifted for arms, abs and back

Spin

Splits: 8:53, 8:36, 8:23, 9:22, 9:47, 9:16

5 miles elliptical first two miles were at 11% resistances last four varied from 6% to 11%

Lifted for legs

Yoga!

So much to do before I go to Japan, bought new clothes yesterday, as I am writing this I am becoming a natural red head again, Daughters concert tonight and I made two new necklaces to match my outfits!

Five miles with Heidi and Bret

Splits: 10:05, 9:56, 9:56, 10:00, 9:54