PERFECT Morning!!!

Michael in the morning sun

What a great day!!!  Days like this morning make all those horrible -10 degree wind chill & 113 degree heat index days worth it ... well sorta!  Try 62 degrees, 3mph breeze, with only 65% humidity on for size ... beautiful Lee's Summit, MO baby!!!

Plus, I got to run a short speed workout with my lovely wife ... super Triathloner Michael of Slowly Tri-ing.  At about 5am we headed over to the Campbell Jr High School track which was resurfaced this past winter and is amazingly soft.  GREAT ... GREAT ... GREAT morning!!!

We both have the Hospital Hill 10K race this weekend so we were doing abbreviated speed workouts.  I'll do 10 or 11 miles tomorrow at marathon pace, but this morning it was 7 miles total with 4 Yasso 800's.  Nothing too major - just a shorter run to build a little speed the week before a race.  Following are my splits for this morning's workout ...

2 mile warm up ... 8:30/mile & 7:30/mile
Yasso 800 #1 ... 2:54 (5:48/mile)
Yasso 800 #2 ... 2:56 (5:52/mile)
Yasso 800 #3 ... 2:55 (5:50/mile)
Yasso 800 #4 ... 2:57 (5:54/mile)
2 mile cool down ... 6:50/mile & 7:15/mile

Wrapping up a great workout

I ran approx 400 meters with 2:30 rest between each one.  Best of all, my average heart rate was only 158 overall and most of the time during the 800's I was running a 5:30/mile pace and felt smooth and fluid like I could have finished around 2:45 without too much trouble.  I literally slowed down the last 100-150 meters to keep my time close to 2:59 for the 800.  Great workout!!!

That's the good news!  The bad news is my race weight for this week.  I'm trying to drop a couple of pounds before Saturday's race (mostly for psychological reasons).  But last night I had dinner with my son Gage, and the grandson Ryder, and we all had pizza.  I ate great all day and even had a salad for "MY FIRST" dinner.  But when he called and said they were coming over, we ordered pizza and I had dinner #2.  I have NO WILL POWER over pizza.  I'm a sucker for anything in a flat box with an Italian name printed on it! 

But, the boys and I had a good evening together, so that's the most important thing.  I just need to focus on the diet and try to lose a couple of pounds in the next few days.  We'll see how it goes.  Did I mention that today was a GREAT DAY!!!
... be great today!