Rhett

TM 1% incline

1 mile warmup 7:30

4 miles mp 6:30

1 mile cool down 7:30

Total: 6 miles 41:00

Marathon pace is starting to feel easier.  Good thing since I still have 22.2 more miles to get ready for.

After running I did rode hard on the stationary bike for one hour.  I can tell my glutes are going to be sore after that ride. 

7 easy hilly miles.

My legs were a bit sore from the core work I did yesterday, but I kept my effort easy today.

7 miles 54:33

Warmed up with a 5 minute jump rope then core work

Track NIght

1 mile warm up 

2 x 1 mile with 800 m recovery:  Jim said we were going to do the mile repeats at half marathon pace around 6:20 to 6:30.  It was really windy so he was going to take the lead for the first 2 laps then I would take over for the second two laps.  On the first mile he hit the halfway mark at 3:01 and the second at 3:00.  I just kept a steady effort so we ran the two miles in 6:04 then 5:59.  I was feeling good and wanted to do a third.  Jim didn't.  Erika was doing her mile repeats with us as well, but was doing them in just over 7 min pace, and she wanted to do a third, so I told her I would pace her through her third mile and break the wind for her. 

Mile 3- 6:44  Erika was working pretty hard, but she was excited to have run so fast.  

Cool down 1 mile

Total run 6 miles

I swam laps for the first time in a few years this morning. I have a friend, Blake, who is trying to get me to do the local triathlon in March so I figured I ought to get in some swimming and see if I'm up to it.  For the first morning of swimming I thought it went well.  Did 18 laps (900m).

After swimming I went for an easy run along the lake over to the island and around it then back.

7 flat easy miles,  54:06

I think I will only swim once a week and bike once a week in prep for the tri, because my real goals are running goal and the tri is just a little diversion.