Workouts since last Saturday

Sunday - REST day. My IT band was a bit sore Saturday after the fast 5K so I took it easy. I even got in a good nap :).

Monday - I thought it would be wise to keep taking it easy on the RW muscles, so I did 30 min on the stationary bike at my weight training class, and then lifted for a little and did some abs.

Tuesday - Easyish 3.75 around SH Park. I pushed a little (ave HR 144) but not too hard, and finished FAST in 38:40 for 10:19/mile.

Wednesday - easy 0.6 miles (1k) warm up for weights, and then weight training and some really tough abs that left me sore through today (!). I have GOT to do those again! Then after class I did another 1.6 miles or so on the treadmill for 2.2 total.

Thursday - Hard treadmill speed workout. I was going to go outside, but the kids woke early so I decided to do some serious speedwork and hill work. Portland-to-Coast, which I'm doing at the end of August, has some major hills (4% grade for 4 miles is part of one of my segments). So I warmed up for 10 min or so, stretched on the foam roller, and got back on for my speed work. I did 8 x 2 min at 6.5 mph (~5k pace) with 1' rest in between each. Then I recovered for 2' and then did 2 x 5 min at 5 mph (12 min/mile) at 4% incline. After a short recovery, I cooled down for about 10 min and stretched. I felt great. This was the first speed work I've done in a while, with all the distance stuff I was doing for the marathon, etc. Time to get going on this again with the races I have planned for fall looming closer.

Today - easy 3.9 miles around Liberty Park in 40 min and change (not sure exactly how much); my Garmin read 3.94 miles at a 10:21 pace or something like that. Haven't downloaded it yet.

Tomorrow - TNT workout planned - 12 miles for most full marathoners and 8 for half marathoners.

Speaking of TNT, I decided to pay for my ticket to Seattle; our team is small so they aren't paying to send a coach, but I thought I'd go anyway so I can visit my grandpa while I'm there. He is 89 years old and I would like to spend some time with him while I still can. I'm going to go on June 25th and return on the 28th; my mom is going to come here and help Loren w/the kids so I can go.