The plan for this week is about the same as last, but without the missed run. 45 minutes of cross training and 6 miles of running Monday - Friday. 8 to 10 miles run on Saturday. Finally am off of Midnight Shift. When I went to the gym for my swim and bike it was the same time I had been going to sleep for the last week. But so far the adjustment has been ok. The power went out yesterday from the very high winds we had. After it came back on no one checked to see if the pumps and heater came back on. So this morning the pool was chilly and cloudy. But at least the air had a chance to warm up. Outside of the initial dive in, the water felt fine after a couple minutes of swimming. I swam 1200 yards. Next was the AirDyne. Used it for 23:00. Then went home. When I got home the roofers were there and just starting to work. Our house was built in 1975 or 1976. It still has the original roof...and no leaks. But it has needed attention for a while now. so finally we are getting this out of the way. This afternoon I went for my run. Today starts my idea of putting some faster miles into my workouts. The course I chose took me 7 miles. I ran the 1st two as a warm-up. The next 3 were going to be faster than my what my average pace of 8:00 has been lately. I thought 3 x 7:30 would be good. It would be :30 a mile faster and I guessed that was a good place to start and see how I would do. 1st mile was 7:24. Ok, I thought, a little faster than the plan but it felt good. 2nd mile was 7:22. So I ran steady for 2 miles and was still happy. I had some downhill on the 3rd mile and I could tell I picked it up some and ended with a 7:06. These 3 miles felt great. I am going to try similar workouts like this on Wednesday and Friday. Cooled down for the last 2 miles. At 5.5, 6.0, and 6.5 I ran strides for :20 each. I had not done these since high school in 1988. Running them was fun, but probably looked silly to anyone who saw me. Swim -warm-up - 100 yards breast - 2:12 1000 yards - free/breast mix alternate every 100 yards - 18:44 cool down - 100 yards free - 1:48 AirDyne Bike - 6.3 - 23:00 Run - 7.05 - 8:28, 8:14, 7:24, 7:22, 7:06, 8:00, 7:38, :23 - 54:39 - 7:45 avg. Total Workout Time - 1:40:23
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