BACK TO WORK

PM ran 2 with Mark, brady, and Kyler @ track.  They did a 25 minute tempo so I got in on the last 2 @ 6:45 Pace.  I did a 7:45 mile cool down with them, then ran out to the East side of tower hill and ran up above the tower and back to the school for my cool down.

The IT band is feeling better, because I have been rolling, stretching, and icing after every run.  I felt really smooth today.   

PM It was raining tonight, so I went to the WCRC with laurie and Kire.  Kire wanted to swim, so I told him I would watch him if I could run first.  We went in to get on the treadmills and they told him he couldn't be on the treadmill if he was under 14 or something.  I thought it was ridiculous, but anyway we ran around the track for 25 minutes, then Laurie took him down to the pool and I finished on the treadmill my last 20 minutes. 

The rain has been great for the water table, but not good for my mood or running schedule.  I am looking forward to spring.

PM mark, monica, and Laura were the diehards that showed for track practice today.  I got them started then had to run Kire to guitar.

Chad and I decided to go out @5:30 for some interval work.  quick warm up, 8X400s with 400 recoveries between, and then a cool down.

1st 400-88

2nd-89

3rd-87

4th-85

5th-87

6th-84

7th-82

8th-79

I probably need to drop down to 84-85 for 8-10, since I am going for VO2max as opposed to sheer speed work, and then be more consistent on pacing.  I felt good today. No ITband problems.  Just need to start building up more total weekly miles for the BQ in May. 

I took ruger out to fort pierce.  I rode mtn bike for about an hour then dropped the bike and ran 4 on the trails.  It was perfect.  I loved the quiet and the solitude.  What a beautiful afternoon. 

Started on the trail and went around the tonaquint/bloomington loop and back along the north side of the virgin.  I felt great for the 1st 8 and then I just drained out the last three miles.  I don't know if it is due to the race last week or bigger mileage, but I didn't even want to run #s 9 and 10.

Time to take it easy through Sunday.