Swim

• 45m
• -----
• -----

My last swimming lesson was last night, and my little chicky said my stroke has improved alot in my 10 weeks there, so that's good.

Then, on to the Hot Date! Sann and Joanne came to the pool and showed me how to swim for real, then gave me a lesson in hot-tub endurance (wow, that sounds a lot naughtier than it should!).
Timmy's afterwards to round off a lovely evening.

Run

• 1h 37m 16s
• 10.75 miles
• 09m 03s /Mi

Distance is approximate. Ran with Darren today out by his place, up thru Pritchard Farms and Birds Hill and into East St Paul, then back to his place. He figured we ran probably close to 1/2 a mile past his 10 mile turn around, so 10.75 is probably a conservative estimate.
We had a pretty good pace going, but not in the least bit strained. Boy, it sure is nice running a long run with someone instead of just having the noise of the road to accompany you. We chatted pretty much the entire way.
Had a cup of Timmy's before the run with no ill-effects, so I think I might start trying the coffee before long-runs thing more often. Might be a nice lift on race day for those bleeding 5am wakeup calls.

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.