Hill repeats in the pouring rain

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Above photo is me just before meeting up with Judy and Jen to run some hill repeats …

….below is the after::

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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!

Strava Run App

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?

Three Things Thursday

1. I love this new yogurt flavor! Mmm

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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!

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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::

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And::

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What are your 3 things Thursday?

Ironman Canada – Whistler:: Here I come!!

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:

Terrific Trail Tuesday

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. 🙂