Lake Time

Lake Time
Okiboji 7/2011

Thursday, June 23, 2011

Another day of sleeping in and rain

Well after a busy night in the ER I decided to sleep in a little this am.  Now I am going to be rushing around late morning and all afternoon.  Work again in the ER from 3-11, come home sleep, and up for an early morning swim and off to the station for another 24 hour shift.

It is freaking raining out again here in Iowa and a little chilly.  I dont mind running in the rain but I am going to be doing this 1 hour and 40 minute run on the treadmill.  Lots of built in intervals coming.  3x8 minutes at  HMP, 15 min at MP and more.  So will report back with the results a little later. 

The body seems to be adjusting again to these intermediate workouts.  Can't say enough about Endurance Nation, the coaches, and our members.  If you have not already please take the time and check them out.

Looks like a group of the Top double squirrel secret Iowa members will be making a Trek to ride the loops of the Wisc course this Sunday.  They have a little over a 3 hour drive from Cedar Rapids and I have about a 5 hour drive.  Still debating cause I paid to race the Copper Creek Sprint Tri this coming Sunday but on the other hand putting in the long miles and riding the course as much as possible will be priceless.  We also purchased a new tent so going to be talking with the wife about going up for a long weekend and having fun in Madison and spending as much time swimming, biking, and running on the course. 
Like a training partner wrote today one long run down and 8 more to go before race taper. 

Oh yes if anyone needs some hay please let me know cause when it is time to mow the yard or better put when it stops raining it will be time to BAIL the yard.

Talk to you all the dentist for some oral work.  Peace

1248 pm
Well the run is completed and I netted 13.3 miles in 1:40.  Repeats today felt really strong. 
WU: 30' @ z1/LRP
MS: 2 x 8' (4') @ z3/HMP-nailed this mothers at a 6:55 pace
20' @ z1/LRP-Ran at a 8:30 pace
20' @ z2/MP-Ran at 7:24-7:08 pace
WD: Remainder z1/LRP easy jogging / walking.

So happy with the progress the plan/body is making.  Now time to eat, shower, and get ready for 8 sweet hours in the ER. 

Have a great night all.....

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