Above photo is me just before meeting up with Judy and Jen to run some hill repeats …
….below is the after::
Soaking WET!! Still with a smile as I completed my workout and it felt good. Completed just over 5 miles total tonight in under 49 minutes.
Workout tonight consisted of:
1 mile warm up
4 x 3 min (90 sec flat – 90 sec hill at 5k pace with recovery back to start)
1 mile cool down
Good news — I hit my 5k pace on each repeat with the last one being the fastest!
Bad news — my pink Pure Cadence are dirty/muddy. I know some of you love dirty shoes, but I LOVE clean shoes!! I might have to buy another pair to have on hand for the Rock-n-Roll Las Vegas 1/2 marathon. 😉
How do you like your shoes? Worn in? Dirty? Clean? Don’t care? …do tell!
So … have you heard of the Strava Run App? They also have one for Cycling. I love them both and you can learn more about it here:
Today, for instance, I had an easy run on tap. I grabbed my iPhone – turned on my iTunes – and started my Strava Run app. When I was finished, the Strava Run app calculated my time, pace, and route! It’s that simple.
Here’s a screen shot of today’s easy run:
Strava works with many GPS devices:
Apple iPhone – 3GS, 4, 4S, 5
Android – 2.2 and Above
Garmin Forerunner – 101, 110, 201, 205, 210, 301, 310, 405, 410, 610
Garmin Edge – 205, 305, 500, 605, 705, 800
It’s worth a look if you haven’t tried it! If you do have it – what do you think?
1. I love this new yogurt flavor! Mmm
It’s only 90 calories, 0g of fat, and 5g of protein! Thank you Yoplait.
2. I am a die hard Starbucks fan. I have two favorites — in different combinations of sizes. Below is a quad venti skinny vanilla latte!
My other favorite is a tall Americano misto with 2 pumps of sugar free vanilla. Mmm!
3. Threshold running on tap for tonight!
My workout calls for 2 mile warm-up, 4x 1 mile 10k pace repeats with 1 min recovery in between, 2 mile cool down.
Who with? These awesome friends::
What are your 3 things Thursday?
I did it!! I’m in!
Whistler Ironman Canada — here I come — August 25, 2013
I hmmmm’d and haaaaa’d over doing a full vs a 1/2 IRON for 2013, but I told myself after finishing IRONMAN CANADA 2011, that my next would be 2013. I couldn’t resist the venue change — Whistler!!
I’m nervous, giddy, and still in shock.
Please join me on my journey to another 140.6.
ps… If you want to read more about my first Ironman experience, I wrote all about all it here:
The sun was out as I headed out for my run after work. I was especially happy as it has been raining non-stop since this weekend.
Training today consisted of:
2 mile warm up, 8 x 90 second hill repeats at 5K effort with jog recovery back, 2 mile cool down.
I decided to start on the Interurban Trail and run to Boulevard Park for my warm-up and then hit the South Bay Trail for hill repeats. The hill is approximately a 3-4% grade and reminds me of my first training season for Marathon #1 back in 2006. I made quick work of all 8 sets and was happy they felt good.
Here are my splits for each 90 second repeat: 7:33, 7:13, 7:03, 7:09, 7:13, 7:02, 7:12, 7:06
I ran back to my car via the Boulevard and through Fairhaven.
8 miles total.
Oh yeah, if you haven’t heard — I’m currently training for the Las Vegas 1/2 Marathon. 🙂