Well here goes again

Rest day woke up early.  But I got alot of naps in.  no real pain. 

I rolled my ankle this morning.  Ugh.  Still made it to TH and ran on the TM 1% incline.  two sesssions the first in 1:02:53 for 8 miles 142/153 going Galloway style because the ankle now hurts.  2nd time 3.2 in 25:58 HR 140/147 this also included a .2 cool down.  Afterwords I did the ab class for 35 mins and then worked more on stretching and foam roller for another 20 mins.

Pretty good work out today.  Some were really fast 4 at 6:39 first at 7:20 then I cooled down for 1 and picked it up to 8.4 mphs for 3 more then 8.0 for the last 6 and a .4 cool down in about 4:10 HR was like 152/169 then 138/152 for the cool down.  I did stretching and foam roller for 16 minutes and left.  Maybe it was the pasta salad I had for dinner last night but I felt pretty peppy espically considering I didn't use the N. O.

Ran on the TM at TH 1% incline I should have ate more yesterday felt the bonking sensation after about 10 slowed down at 11 and then picked back up to finish total time was 1:43:20 this included some walks in the middle and my cool down at the end total HR was 150/158.  Afterwards I stretched and worked on the roller for 15 mins.

Mine In-laws drove in at 1:00 AM so not a lot of sleep glad I wasn't doing a super tough run. at the TH on the TM 1% incline. Run time for the first 10.4 was 1:23:41 145/155 HR then I did an ab class with Kat for 34 mins then another mile on TM.

Well the highlight of my day was probably weighing myself.  I guess I am lossing some weight no wonder I feel so tired.  Marathon with Suzanne is tomorrow she is pretty enrvous now.  Todays run pretty mellow but HR still got a little high proably not enough Carbs.  We celebrated Brittany's 9th Birthday.  Ran on TM at TH 1% HR 143/153 last .7 miles cooled down and walked then I did 20 mins of stretching and working on the roller.

This was the one I did with my wife.  She seemed to have a pretty tough time of it as the tempatures rose.  I was super proud of her for finishing even though she went a little slower then she wanted.  She bonked she got cramps and she still pushed it through and amazingly she is talking about next time already.  My Average HR was 119 and the only time it rose above 127 eas the two times I left her and ran hard to catch up.  But miles are still miles and my legs felt a little tired today.  Good week mileage wise.  Now I only have one race on the horizon.