Run

• -----
• 4.00 miles
• -----

RAn my 4 miles this morning, I think. There's abouts anyways.

Strength

• 45m

Workout B of the Runner's World program this morning. Let's see if it kicks my butt as hard as workout A did.

Run

• 1h 00m
• 6.44 miles
• 09m 19s /Mi

I am a stupid, stupid man.
Really fought today's hill workout, not because I'm overly fatigued, but because I didn't start my run till 3:00 today and I haven't eaten a fu[king thing all day. Talk about caloric deficit.

Anyways, I ran my hills a little different this week than last. Instead of 5 BIG one minute hills, I ran 3 smaller hills, except for longer, and with my resting slope higher than last week.

Hill 1: 7% for 2:30 at 7mph
Hill 2: 6.5% for 1:30 at 6.6
Hill 3: 7% for 1:00 at 6.6

I was just super bagged the whole run and was pretty happy to have gotten in what I did, under the circumstances. Now I'm STARVING!
Oh well. Climbed 408 feet in total.

Run

• 23m 27s
• 3.13 miles
• 07m 30s /Mi

Hooray!
New PB at the 5k track. :)
I was only scheduled to run 3 miles today, but once I got going and realized I felt pretty good, I thought I'd try to push for a new best, then lo and behold! :)

Finished up with another 1/2 mile, 4x100m strides, from 9.2 to 12mph.
Good sweat today!

Run

• 51m 58s
• 6.00 miles
• 08m 39s /Mi

2m pace - 6.8mph
2m tempo - from 7.1-7.3mph
2m pace - 6.8mph

MUST REMEMBER H20 BOTTLE! So damned thirsty with that fan blowing on me. Other than that, pretty good run. I hurt at the start, but fell into a nice rythm (sp) after a mile or so.

Bike

• 25m
• 7.05 miles
• 16.92 Mi/hr

Easy stationary bike ride at lunch. Forgot to bring food, so I figured riding would be a nice distraction to a rumbling belly.

Swim

• 55m
• -----
• -----

Ok... my next skill-set to learn is counting laps. How the hell do you do it? I forget where I am every 7 or 8 seconds or so.
1/2 hour lesson tonight where I worked on my front crawl strength. My little teacher girl said that my stroke finally looks pretty good, and it's time to start working on endurance now. Hooray! I still feel like a total spaz out there, but at least I guess I don't look it, anymore, which of course is KEY! As long as you look like you know what you're doing, the world's your oyster!
Swam for about 25 minutes after class, and then I was toast. Hot tub, sauna, shower, Timmy's, home.

Interesting sidenote of the night though, I spoke with my little instructor about a Learn to Tri clinic she's running next month. Hour long classes on Sunday mornings, 10 weeks for under $50, she thinks. We work mostly on the swim and the transitions, she thinks, but it might be just the thing for me.

Strength

• 45m

Started back at the gym this morning. Did workout A from last month's Runner's World magazine: building strength for runners, or some such thing.
Just gotta say, chin-ups are back down to absolutely pitifull.
Anyways, it's an A and B workout, so I'm hoping so start hitting the iron again twice a week to supplement the running.

Run

• 1h 16m 09s
• 8.00 miles
• 09m 31s /Mi

Planned: 8 mile LSR

Actual: Should be around 8 miles, maybe slightly more. I ran around Stonewall, then out to my sister's place in Stony Mountain, 10:1s into a really stiff wind for about 3/4s of the run.
Felt good. Took it real slow, and my walk breaks were practically stop breaks I was dogging so bad, but I had TONS of energy left on the homestretch. Ran pretty quick into her place for the last mile or 2.