Random Inspirational Quote

AM - recovery workout: 15 mi. bike - 45:25 - wow, that's almost 20mph! :)  Ridiculous how slow I am on the bike - I was really pushing the effort on most of the ride.  

4.1 mi. easy jog after - 33:19

PM1: 3.5 mi. w/ strides with the dog - 28 min

AM: 200 abs and some push ups on break at work,

PM: abbreviated hill workout:

WU,

4x[0.12mi. hill / 0.22mi. hill] - LT w/equal jog recoveries back down

+ 6x15-20 sec strides,

CD

6.5 mi. total - 50:00

PM - easy run with 6x100m strides . 9.23 mi. total - 1:15:36

PM easy bike ride around the neighborhood - 5.53mi - 19:16

Feeling pretty good.  Bluegrass 10k on Thursday, maybe another race Saturday...

PM: easy 4 mi. with short strides - 33:15

PM2: easy 5 mi. bike -18:00, easy 2 mi. jog with 0.25 mi. pickup - 15:07

AM: Bluegrass 10k Race - 36:55

good weather today - 70 degrees this morning and drizzling

Saw lots of familiar faces from old hometown.  Nathan and I drove down early for this mid size morning 10k in Lexington, KY.  Its usually hot, so it was nice to have good weather.

First 2 miles are flat - 5:55, 6:00

climbing for about 0.5mi. to 0.75mi. of mile 3 - 6:17

Mile 4 is lat again - 5:59

Another shorter and less severe climb for most of mile 5 - 6:05

and then you crest and last 1.22 is downhill and fast! - 5:37, 1:03 for 0.22mi.

a little over a mile warmup with a couple strides for warmup

AM: easy ~2 hours: 14 mi.-1:55:39  Mill Race Park and back.  Great weather here recently - overcast and 70 degrees. 

PM: easy 6.43 mi. bike over to Mill Race Park - 22:19,

easy 5.68 mi. run - 47:45 -- mostly in the grass,

6.21 mi. bike back home - 20:04

still beautiful outside - 75 degrees, partly cloudy

oh yeah, almost forgot - did some strength training (squats and lunges) with weights.  and by weights I mean holding Jude in my arms.  So, 3 sets of lunges and squats with 12 lbs, 12 oz.

 PM:  Progressive Long Run - 6 mi. AT:

8:01, 7:59, 8:08, 8:12, 8:17, 8:06, 8:24, 7:56, 7:58, 7:28, 7:32, 7:10

6:53, 6:43, 6:40, 6:44, 6:46, 6:35

0.67 mi- 6:02

18.67 mi. total - 2:21:35

http://connect.garmin.com/activity/338360422

Light to medium rain the whole way, which felt good in the 75 degree weather.  Took a bottle of sports drink with me and drank at 6 mi., and then at 12 mi.  Out and back to Terrace LAke out Goeller to Country Club and out SR 46.  The traffic on SR 46 is annoying, even with the wide shoulders, but this one of my favorite courses because of the difficulty of the hills and the scenery of therest of the course.  The course is very hilly, so I was pleased with what the effort level produced. The best thing to take away is that I ran for almost 2.5 hours and ran hard at the end.

I cheated again and weighed myself after the run - 147lbs. !  Right on target :)

PM Bike - (transp.) over to Family Video: 17mi. - 62min.