Thurs. & Fri. workouts

Since it's actually Friday where I am, I just started one thread.

Today was my group bike ride. Traffic was HORRIBLE and I arrived at 6:22 -- for a ride that left at 6:15. No was there, even the "Back of the Pack" group that often leaves 5 min. later. It took me until 6:30 to get on the road but I thought it was 6:25 and was sure I could catch up to the BOP guys.

I road hard and caught up with some fast guys and kept up with them for a while, but no BOP group. Then, as I'm going up this really long, gradual assent, I see the fast guys from my club... all coming DOWN the hill in the opposite direction! I had gotten confused and did the reverse version of the route they were doing. Oops.

The version I did was harder too. More uphill.

Anyway, I finished the ride about 5-10 min. faster than my fastest previous time because I was trying so hard to get back before dark.

Tomorrow I'm taking Mini-Mac to the gym. I will probably do a tempo run.

Congrats on surpassing your previous goal.

I look forward to bring able to bike again.

What are these terms?

BOP group
Tempo run

BOP is just the back of the pack or slower group.

A tempo run is one that is a little faster (race pace) than a normal run but not quite as long.  Incorporating speed into running workouts helps with the overall pace you run as well as improving cardiovascular fitness.  When they say that you need to run faster to get faster, this is part of how it's done.

Linn 

rest day Thursday.... gym workout tonight, will post later re: details....

It is funny how different things motivate and make a workout better.  My son gets dropped off at 7 and my new wife has to watch him while I run.  She has to leave for work at a certain time so I have to be back.  That usually drops my times more than a regualr run with no time limit.

This morning I did my first distance run in 1/2 a year.  8.3 miles in about 10:30 pace.  Since I added over 2 miles from my previous high, last week, I decided to take three walk breaks in hopes of avoiding injury.  My running pace was sub 10 minutes.  I am very very happy with this mornings run.  It was a definite confidence booster.  I'd almost forgotten how the legs feel when you get into the long runs.  - dead!

Thursday I did a really intense upper body workout in the gym.  I was pumped when it was done.

Friday I intend to do at least 5 miles of cardio.

Duane

Thursday was a rest day so I walked 4 miles. Friday will be 4 miles of walking, then 3 to 5 miles of speed work later.

pan head

Thursday I was intending to do 5 miles, but having never gone as far down Terwilliger Blvd., I ran past the turn off onto Maplecrest. Ended up going a half mile out of my way, then doubled back. Maplecrest was a very challenging uphill grade, which seriously affected my pace, but once the downhill trend began I regained some of my juice! The last serious uphill was on SW 17th, and lasted for only 2 1/2 blocks. My calves were burning!! Aack.

Today I am going for a 7 mile run. The furthest I've gone so far is 6.3 miles, so I want to push the envelope a little. I am going to the uphill half of Terwilliger this time, which has a great running path, and the uphill bit is mitigated by the fact that it is shrouded in lovely, shade-making primeval forest growth for the entire way. I am just going as far as the VA Hospital turn-off, then heading back, so 3.5 mi. each way.

So Thursday I did my early morning spin class then a 15 minute run.

Today I just managed 5 miles before I needed to get ready for work.  Was hoping for the long run today since the weekend will be busy, but maybe on Sunday.  

Linn 

It was very hot here and we didn't get to the gym. We did splash around in the pool for a bit.