Tuesday's Workout

First real day with Fall weather--crisp, cold, with a hint of burning leaves in the air--and treacherous drifts of dried, fallen pine needles to accidentally slip on while running!

I ran an easy 3 miles Tuesday, and plan another 3 on Wednesday as part of my mileage build-up plan. My knees feel better.

BTW, has anyone tried Kinesio-Tape for the knees?

 Did three miles in 25:50 with a full on sprint for the last 1/4 mile.  Really thought I was going to beat my buddy but he out kicked me at the end  Our last 1.25 mile splits (in 1/4 miles)  8:44/8:22/8:25/8:05/7:17
Nice 1 mile recovery to get back home after.  Felt great, next weekend I have my first cross country 5k ever and my first stand alone 5k since May.  

i forgot my gym bag so had to make lemonade outta lemons yesterday...  i booked home and got 20 miles in on the bike in a bit over an hour in the hills by my house.  it was dark, so i intended on doing a brick run on our old TM in my basement, but the TM finally stopped working.  So I went out and bricked a 5K in my neighborhood in the dark on some horrendous hills (hills that make yer knees hurt running up them)... i guess it's good pratice for my trail run in November :)

It was my rest day so I didn't do much, but I did clean out a huge walk in closet I have. Took me about 4 hrs and I sweated my ass off, so I burned something :) 

We did a track workout only on trails. We worked on hill skills and got to do a hill bounding drill.

I had my toughest speed workout to date. 8x400 meter intervals. I start with a 10 min warmup at 5.2 then I start a 400 at 7.5. I then rest for 2 minutes by walking at 3.2. Then go again. The workout is in sets of 4s so after the 1st 4, I rested for 5 minutes by walking at 3.0, then start the 5th 400. I was doing pretty good, but after the 6th one, I looked at the time on the treadmill and realized that the seconds displayed were about to get to the even minute showing I needed to start again. I immediately increased the speed up to 7.5 and about 15 seconds into the run, I realized that I wasn't paying attention and only 1 minute had elapsed. I finished that then got my 2 minutes rest and completed the last one. I was feeling it after that, but I drank my recovery drink and then went to a restaurant and had a huge bowl of oatmeal and a couple slices of toast.

1200 Meter swim, nice and easy...