Mesa Rd.

Wednesday 02/08/2012
6 Miles 37:29 6:15 average per mile
Felt good pushed hard from the start. This is 3 miles out and
3 miles back. 3 miles out around 7:00 pace, 3 miles back around
5:30 pace.

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Treadmill Tempo

6 Miles 37:25 6:14 average per mile
9:00 am)
I ran hard and felt it at mile 4.5. Last 1.5 mile was very
challenging.

Elliptical

1 Hour Elliptical
Took off yesterday so I could rest before going to a Super Bowl
party. Tired this morning so elliptical sounded easier and
better for my sore knee. Knot in my hamstring is basically gone
so good news there.

Mesa Rd.

6 Miles 38:34 6:25 average per mile
10:00 am) cold mid 20's
Knee has been bugging me a bit. Wasn't sure how it would be on
this run. Well it was a bit sore to start but felt good after a
couple of miles. Pushed hard on this run. Last 3 miles sub 6 pace.

B/a11/271

Elliptical

30 Minutes Elliptical
Just a short easy workout today to try to loosen up the joints
a bit from yesterday's long run. I feel more sore than usual
for some reason.
Got lucky here in my part of town 1' of snow only. Much more
pretty much everywhere else in the state.

Pikes Peak Greenway Long Run

19.93 2:12:49 6:40 average per mile
9:15 am) 30's cloudy and breezy
Good long run today. I felt strong for most of this run. Started
out south for 6 miles before turning around and going back north
to car. Continued north for 4 more miles then back to car to
finish. Miles 6-16 were into a headwind and slightly uphill.
Garmin died at 19.93 glad it didn't die sooner. Last 4 miles I
felt great and legs felt awesome good sign I think for Little
Rock.
6:45,6:42,6:30,6:31,6:29,6;31,6:52,6:51,6:54,6:48,6:55,6:42,
6:52,6:58,6:49,6:47,6:20,6:19,6:26,5:49(6:16)

B/a11/265

Mesa Rd.

6 Miles 39:32 6:35 average per mile
8:45 am) 30's Sunny!
Felt sluggish today until the turn around. Glad today was not my
long run. Tomorrow plan is to do 20 miles. Hamstring seams to be
pretty much normal again however I have like a knot that a can
feel when rubbing my fingers over the area. I am going to get a
tennis ball and see if I can't roll it and break it down.
Parents are in town from Wisconsin. They will be staying with me
till next Wednesday. No real plans just spending time visiting.
I will be working while they are here so not much time to go
anywhere sight seeing. Probably stay close to the springs area.

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