I didn't bring my towel to the pool, so no swim. I'm OK with that as I have been wiped out lately.
 

The plan was to run up the hill to the 2 mile mark, then back home, then back up to the 2 mile mark and finish with 4 miles at marathon pace.

I really tried to run a 10 min/mile for the first 6 miles. Usually that would mean pushing it to a 10, but now that meant slowing down to a 10 min/mile. I can't believe I just typed that :) Anyway, I got to mile 1 in 10:03. Cool. The next mile is the steepest part of the hill, so I just tried to keep the same pace/effort. Halfway up the hill, I decided that I didn't want to repeat this part of the run twice and that if I ran to the 4 mile mark (El Pollo Loco), then back to the 2 mile mark, I could accomplish the same thing with the elevation being mostly flat instead of steep uphills and downhills. Good idea. I got to mile 2 in 21:06...ok not bad.

The next part of the run is slightly downhill, so again, I just tried to keep the same pace/ effort. I got to mile 3 in 29:50, very cool...
(voice in my head) "wait a minute, there is no way I was running a sub 9 mile. That marker must be off". I just kept running. So, now I am near El Pollo Loco and I looked at my watch (41:33) and I was still 1/4 mile away. This bummed me out. That was 11 and change and I felt like I was no longer holding back. I'm pretty sure El Pollo Loco is exactly 4 miles, but I decided to turn right where I was. If I had run to EPL and my time was 43 or 44, I would have just run/ walked home and sat on the couch. Instead, I turned and ran back to the 2 mile mark. That was the best thing I could do. I turned around which is now slightly uphill and got to the 3 mile mark (mile 5) in 53 something. "Hey, that was the same time as when I went down hill. At least my pace is consistant, right?" I ran up the steepest part of the hill and got to mile 2 (6) in 1:03:01... Ok, I am only 3 minutes of my mark (10:30 mile). Now I need to run the next 4 miles in 36:40. I put all of the other run crap out of my head and just ran. I got to the 3 mile mark (7) and didn't even look at my watch. I now just tried to keep a good pace that I knew wasn't a 10 min/mile and wasn't a sub 9 either.

Now, I started to approach the EPL and the spot where I turned around. I wanted desperately to look at my watch and see what my time was, but I couldn't do it. If I looked and it was slow, I might stop again. If I look and it was too fast, I might try to slow down to even things out, but I felt good and figured I could keep this pace for the next 2 miles, so I hit my "lap" button so I could check it later.

After I got home, I looked at my splits for the last 4 miles:
Miles 6 to 8 (which now I believe is off) was 19:50 Avg HR 149
Miles 8 to 10 was 16:25 Avg HR 156
for a total of 36:15 (9:04)

Bike and run.

Sean has an early baseball game today, so I have a very small window in which to get in my workout before we leave. I thought it was brighter out at 5 am, so I already had my car packed with my bike and run stuff. When I got to the lake it was pitch black out, so I ran first hoping it would be light enough to ride after. It wasn't, so I only ran. I will have to ride after baseball.

Run:

I was supposed to run at a HR between 142-152, but my HR was 49 when I started running. It shot to 153 then 159 then 169, so I slowed down. It must have settled down because when I looked again, it was 123. I had to really work to get it over 142 and I didn't do that until I was heading back. My total HR includes 7 minutes after the run where I forgot to stop my watch

Bike:

I just couldn't get my HR up. This was as fast as I could safely go at the lake and I still couldn't get into the low 130's.

will update later

Quick Brick tonight after soccer.

My windshield cracked so I took the day off to get it repaired. I have what looks like track workouts on Tuesdays so I went to the track for my workout. I was a little scared of the mile pace because I am sure I am no where near that pace, but i tried anyway.
I spent a lot of time stretching during the warm up and cool down. My legs feel better than they normally do. Maybe this stretching stuff works...go figure.

Mile 1: 8:08 (way too fast) It felt good at first. I ran the first 400 in 2:00 and tried to slow down. I was able to slow down a little but kept speeding back up.
Mile 2: 8:20. This is when that first lap started to catch up to me. I tried to be consistant, but started too fast again, but this time I kept slowing down every lap.
Mile 3: 8:28. I took a little extra time between laps 2 and 3 as I desperately needed water (which I didn't bring) and of course I was wearing all black and was running on the black rubber track. I was a little hot...I finally found a water fountain and started the 3rd lap. this was the most consistant of the 3 miles. I think every 400 was pretty close to an 8:30 mile and was able to coast the last 100 yards or so.

The cool was a combination of run/walking, jogging and stretching

Bike:

I already had my bike in the car, so I went to the lake for 2 loops. It was funny only going there for 2 loops, but I will be wishing for only 2 loops soon enough :) I was in no hurry and made absolutely no effort to stay in the HR zone. Oh well.

I dropped my bike (the deathtrap) off at the shop to have them look it over...or clean it, whichever. The guy in the shop looked at my rear tire and said "The tread is falling off the tire!" The shop owner said that it's because I only get new tires every few years. I said "ok replace these and go ahead and put me down for another pair in 2011."

Lunch:

Big ass Carne Asada Burrito...because it is Cinco De Mayo :)