Weekend work outs and races!!!
ran 3.1 miles at 9:44 pace on Saturday, then a long run today (Sunday) of 12.19 miles at 11 min/mile pace.
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
nothing. NO- THING
Thursday - drove 12 hours, played in a park with my Lab, Rio, for just a few minutes; most of the stops were due to payback from thinking I could still eat a Subway meatball sandwich - less than one bite proved me WAY wrong; Rio enjoyed the sub though
Friday - strolled a very nice park with my 17lb great nephew in tow - does that count? :) - I did run 100yds or so letting Rio blow off some steam
Saturday - drove 12hours - had a great time playing at a rest area / park with Rio
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
Saturday was a 4 mile run with my 11 year old son. I am gearing back up for Half marathons and HIM distance and he is training for 10K.
Sunday saw my happy ass in a 2 hour spin class with a hard 30 minute self warm-up.
30 min Speedplay
50 min Hills
~25 min Sprint squats
| 90 | Isometric Squat |
| 30 | Rest |
| 60 | Isometric Squat |
| 30 | Rest |
| 90 | Isometric Squat |
| 180 | On bike Sprint |
| 30 | Rest |
Times 3
20 min Hill Attacks
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
