Wednesday, July 15, 2009

Quickie

No time for a long post.... so much going on!



Kaileigh is having a blast hanging out with the girls. I'm really glad we get to keep her for the week.



Snuck away last night for a 4.5 mile run in 39:15 for an 8:43 pace. that is BY FAR the fastest I've ever gone longer than a 5k. Even my 5k split was in the 27 minute range, a really fast split. This was a tempo run, but wow the speedwork is starting to show up and pay off. very cool.



I also did some weights and yoga in the morning yesterday, and hit my Tri Power workout monday as well. Today should bring 25 miles on the bike and today's Tri Power workout. And hopefully some other good news!

17 comments:

teacherwoman said...

Nice work on the run there CJ! I need to get back into the groove with my TP workouts. oy. I have been slackin' big time and it disgusts me! LOL

joyRuN said...

FIRST!!!!

Great job on the speediness!

And what good news, huh? Huh? Huh?

joyRuN said...

DAMMIT teacherwoman! Not first :(

Jess said...

Nice job on the run!

Jess said...

Nice job on the speedy run dude!

GeorgiaSnail said...

Congrats on the run, as much as I don't like track work the dividends are great!

Missy said...

There's so many Jess' that I don't know what to say here!:) Nice job on the runnin - speed always comes in time.

Alisa said...

Nice! Not sure I'll ever be that fast on a tempo =). I've decided I'm just not fast =).

I should look into Tri Power lots of bloggers talk about it.

Wes said...

I like quickies... :-) Remember us little people when you are running with the kenyans...

Glaven Q. Heisenberg said...

Pffttt! Typical IO Missy! Lookit how many joyRuNs there are! That's even more mind-blowing.

Geez, Cletus, I miss your typical using-1500-words-to-impart-50-words'-worth-of-info post.

Plus you used a capital letter at the beginning of nearly every sentence! Are you taking ESL classes?

Badgergirl said...

Nice job on the speedy run!

Viper said...

It's always nice when you can actually see your hard work pay off in your pacing. Good job. Cheers!

Mel-2nd Chances said...

Ooooh, good news!?! Nice job on the workouts!

Ryan said...

I'm still waiting for pics of the new Sugoi tri suit big fella!

Stacey said...

Great job on the speed John! I love seeing how my speedwork pays off in an actual run :) Have a great bike ride, and thanks for wishing Jason good luck yesterday!

nwgdc said...

I'm just surprised that Glaven didn't make some bad old guy joke about the post title being "Quickie."


Great speed work! Keep it up! I think I see a future challenge in a half marathon 'tween you and G.

RBR said...

Jeez Louise, you are getting fast my friend! Nice job on the 4.5 miler!