Why I Oughta!!!

Speedwork at the track. Cordon and I did four 800 meter reps at a 3:30 pace goal. We managed to do just better than that on each rep. (3:29, 3:27, 3:21, 3:25) with 0.75 mile warm up walk and 0.5 warm-up run. Walked 400 meters in between reps and ran a 0.5 cool down run at 4:14 (9:09 pace) It felt easy, but I didn't do more in reps and intensity for fear of injury.

Ran 3 miles with cathy at the nice and early time of 4 am.  We did an easy 3 in 29:50.  I ran another mile in 8:08.  I am a little stiff from speed work yesterday. 

I rode my bike to work, and Cathy and I are going riding this evening.  If I have time I will hit the gym for a little strength training.

After yoga class I jumped on the treadmill to walk a mile while I watched the news about Michael Jackson death today.  Sad!!  I then ran a mini ladder series on the treadmill by starting at a 6.0 mph.  Every 0.2 miles I upped the speed 0.5 mph.  After the 7.5 mph, I slowed it back down to 6.0 and then ramped it up to 8.0 with a 6.0 finish.  I walked 0.5 miles but left in a hurry because some whacked-out lady came in the room, and changed all the channels to MASH.  I told her to leave my TV alone, but she was determined to watch MASH!!!  SHe is mental for sure!!!!  I should have pushed the eject button on her treadmill!  But then I would have felt guilty all night.... glad I just left!

I went home to finish my run.  I ran the trail for 4 miles and back through the neighborhood to get my 5 miles.  My pace averaged out to 8:32.

Ran 12 easy miles with friends on the marathon route.  Walked every mile for about a minute.  Our total average pace was 9:50.  Fun run... nice to take it easy today!  Walked 3 miles towards home after the run since Cathy left me at the finish all alone.  She took me to Alberto's for a breakfast burrito.  She's off the hook!?