I got up before 5 a.m. and ran 6 easy miles @ 9:46/mi. with my friend Nati and a bunch of her friends. So nice to have the day's workout done before the sun comes up! No angst about when I am going to squeeze it in. Yesterday, I did intervals - a new workout I got from "Brain Training For Runners" by Matt Fitzgerald. It was mixed intervals starting longer and slower and getting shorter and faster as follows: 1 mi w/u; 3K at half marathon pace (8:50); 2K at 10K pace (8:26); 1K at 5K pace (8:06) and 800m at 3K pace (7:57), with 90 second rest intervals and 1 mi c/d.
Tomorrow is tempo - 8 mi at Half pace if I'm feelin' it. If not, Marathon pace.
Ironman Florida 2013 Finish Line
The Iron Year, the "Celebration"
Triathlon Trilogy II 2013
My Support Crew! Triathlon Trilogy II 2013
Father's Day Triathlon (Trilogy Part I), 2012
Father's Day Triathlon, June 2012
First Marathon with the boys
My loyal support crew at my first marathon in Jan. 2011!
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