Awesome Track Workout & Saturday Workouts Ya'll.... COME ON!!!

Whew, what a day. I had a pretty awesome track workout today. Here's how it went:

2 Mile warm up at 8:45 pace (17:29 total time)

4 x 400 repeats at 90% effort. Averaged 1:40 p/ lap (1 mile)

8 x 800 repeats at goal race pace. Averaged 4:01 (4 miles)

4 x 400 repeats at 90% effort. Averagd 1:46 p/ lap (1 mile)

1 mile cool down at 10:00 pace

and .5 mile walk to loosen up. TOTAL WORKOUT = 9.5 Miles

THEN, I went to the gym and swam 2400 Meters in 39:40

An awesome day of training... WHAT DID YOU TODAY???

Great workout Dan! I had the best run I have had in quite a while. Made 11 miles in a little over 2 hours at 11:02 pace. Don't know that I had much left afterwards as my legs felt like mush, but not until I actually stopped running. I have 13 miles next Saturday. i was going to run in a 1/2 marathon for that workout, but our football game next week is in San Antonio again and I probably wont get home till 2:30 am. Probably not too smart to run in a 7 am race. I will keeep on keeping on till my 1/2 mary in San Antonio 11/15 and then my full marathon in Houston on 1/17.

I'd say that any workout that involves 8 by 800 would be a great workout.  Nice job!

 I survived my 8 mile run and really I guess some days you can't ask for more than that.  Everything hurt by the end of the run but I finished and I only lost about 30 seconds off my mile pace.  Rewarded myself with a pedicure so now I'm feeling great!

Rebecca

Ran a nice, steady 10-minute pace for 3.77 miles today. I am literally running my ass off! Fit into a size 6 last week.

 We ran 5 miles this morning and went for a 10 mile bike ride this afternoon.  We had 3.38 inches of rain the last two days so it was nice to get back outside and exercise again.

Duane

1:45 on the bike. I did intervals called 4xLadder. So after a long warm-up, I did a 1/4 mi sprint and recovery, then a 1/2 mi. sprint and recovery and then a 1 mile sprint and recovery... four times!

Spin class for me followed by 700 yd swim.  Haven't swam in a few weeks, so it was good for me to get back into the pool.

Linn

saturday was a rest day for me...

You guys are nuts . . . but, you sure do keep me motivated!

I did my first 6 mile run outside yesterday prepping up for my 10K in Nov.  Finished it easily, but the hills definitely made it an amazing workout.  My muscles were really sore today.  Now, I realize why so many people run outside - what a rush!  And, I didn't even need my iPod . . . just me and nature.

Did my first cardio kick-boxing class, figuring I would take it easy.  Well, not so much.  Another great workout.

Tomorrow's definitely a rest day.