EXTREME MAKEOVER 2012

Had to run in the PM, just couldnt get out of bed this morning.  Ran up to the mail boxes and back home.  Pace was nice and easy!  Long run in the morning, no speed but just a really long run for a Tuesday!  45 min of running!

Schedule showed a 90-105 min run this morning.  That is tough after coming off a 50 mile week for this out of shape guy!  Ran out behind ALA and then into the river bottoms and back home.  No runners today, not single person.  I really crashed today about mile 10, needed a drink and a GU!  Finished at the house at 100 min and called it quits!

Today's workout was AWESOME!!!  Schedule showed a 4k-4min rest, 3k,2k,1k with the rests being 3,2,1.  24 min warmup and then started the workout.

4k 15:27 (6:14 ave pace)

3k 11:30 (6:11 ave pace)

2k 7:35 (6:08 ave pace)

1k 3:44 (6:04 ave pace)

total time for 6.2 miles 37:36 (6:04 ave pace)

cooled down for 22 minutes back to the house

I felt awesome today, I was actually a little giddy after the workout.  I did it all by myslef so I had no one to celebrate with.  It has been a long time for me that I have ran so good.  I know that I had 9 minutes of total jogging in this workout, but I felt like I could have ran each set faster and really had to hold back.  I just hope that I can stay healthy!

Easy 45 minute run today.  Ran up Elk Ridge Dr and then across the top to the Mail Boxes and then back home.  Legs felt trashed today!

Plan called for 14-16 miles with 2-4 miles at the end @ HMP!!  Well as you can tell I settled for the lesser of both today!!!  My body was in need of a break today.  I could have ran the full 16 and pushed the last 4 miles but my legs and lower back feel hammered this week.  I will take the rest of the day easy and then enjoy my Sunday off! 

last 2 miles 6:28, 6:25