Dear Santa

This is not my last minute wish list to the guy in the red suit.  The Santa I'm referring to is Santa Ana, as in Santa Ana Winds.  We have had wind advisories for the past two weeks.  They have driven multiple fires in our area, leaving a large path of destruction.  The largest, the Thomas Fire, is on pace to become the largest in the history of California.  It's been burning for two weeks now with expected full containment in January.  The LATimes had an interesting article showing how the fire is larger than many U.S. cities.

We were advised on Tuesday, December 5th, to be prepared for evacuation due to the Rye Fire that was burning in Santa Clarita.  We were fortunate that the fire did not come to Simi Valley, but the winds have continued to blow.  We had a short reprieve on Friday, but the calm brought its own trouble - smoke from the Thomas Fire.

It's obviously not advisable to run in these conditions.  So what's a non-gym membership having, non-treadmill owning runner to do?  Les set me up on his bike trainer.  I used this at the first of year when we were getting a lot of rain and I had forgotten what a great workout it is.  The commentary on the screen is helpful and often entertaining.

This was a workout called "Fang Mountain."  A series of "under/overs" that kept things interesting.

This was a 90 minute session I did last week.  With a name like "Mary Austin" I wasn't expecting it to be so tough!

I am hopeful that the winds will die down this week.  Our current advisory is suppose to end at 9:00 a.m. today and the forecast is looking promising with cooler temps.  So in the meantime..

Dear Santa,
Okay, I believe!  I've seen my neighbor's reindeer fly.  Now please pack up your winds and go away.  Merry Christmas!

What's on your weather wish list this year?

Rain, Wind and a Double Digit Run (Week 2/52)

And just like that we are through the first two weeks of the year.  This was my 2 runs/3 rides week.  We've had some more rain which is great for the state, but it adds some challenges for cycling.  I will run after the rain, but am hesitant to ride on wet roads.

Sunday - Rode 13.01 miles
This was my only outdoor ride this week.

Monday - Walked 2.04 miles
It started raining just as I stepped onto our driveway.

Tuesday - Ran 7.04 miles
I beat the rain by about 15 minutes this time.  Our hills are turning green.

Wednesday - Rest day
It was raining steadily.  According to USAToday the drought is over in Northern California.  We live in Southern California, just north of Los Angeles, in the county that is still dark red (exceptional.)  We've received over 3" of rain this month and nearly 9" since July 1st so we're hopeful.

Thursday - Rode 11.83 miles
It was raining again so I opted for the trainer in the garage.  Les has a power trainer and uses TrainerRoad for his workouts.  I rode for an hour and was surprised at how quickly it went due to the changing power numbers.

Friday - Ran 10.02 miles
This was my first double digit run since October 1st!  It wasn't fast but my focus for January is endurance so that's all that mattered.  It was cool and clear with a beautiful full moon.

Saturday - Rode 16.84 miles
After my Friday run the weather took an ugly turn - Santa Ana winds started kicking up.  We are under a high wind warning, which means gusts of up to 45 mph in the passes and canyons.  I was pretty sure when I went to bed Friday night that I would not be riding outside.  Les set me up for a 90 minute trainer session and again I was really surprised at how quickly it went.  There were two 23 minute interval sessions with a 20 minute rest between and about 10 minutes warmup and cool down.  I'm hoping these bike interval sessions will help me with running speed.

Total
Running 17.06
Walking 2.04
Cycling 41.68
Total 60.78

This is the highest mileage I have had in a very long time.  My legs are a little sore today, which actually feels good!

Cycling for Runners

I think I've mentioned a few times here how little I've been running this summer.  I've stayed active by riding my bike.  I've ridden almost twice as many miles as I've run this year.  So when I started marathon training last week, especially my first interval session, I was pretty sure my running would be way off.  But it wasn't.

While I was riding on Thursday, I started wondering.  My riding here in Hawaii is different than what I had done in California.  I have a mountain bike in California so I do lots of climbing.  My hybrid here climbs good but I also do a lot of flat riding.  Flat riding = moving the legs a lot faster.  I Googled "cycling for runners" and the first article was from Competitor.com, "Start Cycling to Become a Better Runner."  You can read the entire article, but here are some highlights:

Petra Kilian-Gehring, coach and co-owner of Speed Cycling in Madison, Wis., says the biggest benefit runners can get from road biking is the ability to do more work with less stress on the body.  I can attest to this after last year's marathon.  I consistently cross trained on the bike, made it to the start line injury free, and had a seven minute PR.

Try to find a mostly flat or mildly rolling section of road for these workouts (avoid steep hills at all costs!), which allows for a balance of moderate resistance and a quick cadence of around 90 RPM. “Since a runner should take around 180 steps per minute, when you get on the bike 90 RPM is replicating that cadence,” Kilian-Gehring says.  This describes the riding I've been doing here in Hawaii to a T.

Although bike intervals can contribute greatly to running fitness, nothing can replace the specificity of running workouts. “You still need to engage the running muscles and build up the body’s running structure,” Kilian-Gehring says. By adding biking into your running regimen, you’re able to build fitness without wrecking your legs. This translates into bumping up not only strength, but also that anaerobic threshold, allowing you to run faster, longer.  Run faster, longer?  I think that's something we all want to do.

I put this theory to the test again this week.  I bike commuted with Les yesterday - 13 miles in about an hour.  I told Les I wanted to keep it really easy since I had intervals today.  On my way home, I was solo and into the wind.  I kept an eye on my heart rate and did my best to keep it about 120-125.  I averaged 122 for the bulk of that part of the ride - a 4.5 mile stretch of flat highway.

I got up this morning with intervals on the schedule.  I thought I had programmed my watch correctly but I hadn't.  Since my plan was 3x400/2x600/2x400 I knew using what was on my watch wasn't going to work.  I thought about just doing a steady run.  I warmed up for 2 miles, then restarted my watch because it was beeping constantly.  I ran for another mile or so and decided to do speed bursts, known in the running world as fartleks.  They don't have a set time or distance.  I did a total of 11 fartleks ranging from 17 to 58 seconds.  I tried not to look at my watch, I just ran as fast as I could until I started fading.  I averaged 6:43 for 30 seconds and again for 23 seconds.  My longest interval was 55 seconds at 7:35.

I've seen it many times - if you want to become a better run, you must run.  I was surprised and happy with these speed bursts today and the confirmation that cycling is making me a better runner!

How do you do speed work?  Fartleks, intervals, other or none?
How much cycling or other cross training do you do?

This Week in Hawaii Kai

I'm really happy that I had a great week!

It's been a long time since I've done a weekly review.  When I am closely following a training plan I like to post the plan and how it went.  I haven't been following a plan at all but this was a great week.

Sunday - Bill Beauchamp 10k Race - Ran 6.35 miles in 1:02:34, 9:51 pace
This was a great race for me, placing 2nd in my age group.  I felt really strong the entire time.
Also did a short warm up of 0.82 miles

Monday - Walked 2.26 miles
My legs didn't feel too bad but I have some new walking shoes that I bought for our trip.  The first time I wore them I got a blister, so I've been getting out and walking in them several times a week.  I think they'll be fine.

Tuesday - Rode 11.19 miles in 1:03:38, 10.5 mph
This was a pre-work ride with Les.  We rode up "Heartbreak Hill" which I PRd.  Les took a left to go up Kamehame while I continued on to Sandy Beach (PRd that segment, too.)  I was back at the corner before Les was, so I started up Kamehame until we met.  I'm not ready to conquer that climb yet, but hopefully soon!
Also walked 2.44 miles

Wednesday - Rest day
Drove in to Waikiki to have lunch with Les.  We walked to our favorite little pizza place for lunch.  Since we both had plans to hit Tantalus on Thursday morning we decided to eat a big meal at lunch time.  This worked like a charm!  I had great energy and no GI distress on Thursday morning.
Walked 1.2 miles

Thursday - Ran 10 miles in 1:49:05, 10:55 pace.
Anytime I can run Tantalus with an average of under 11 minutes/mile I am really happy!

Friday - Rest day
My legs were sore within an hour of getting home on Thursday.  I knew I would need this rest day.

Saturday - Rode 16.49 miles in 1:14:49, 13.2 mph
My legs are still sore and I thought an easy spin was in order.  Les was meeting his cycling team in Waikiki at 7:00, so I rode the Kalanianaole Highway with him and turned back before we started the climb over Diamond Head.  There were large groups of cyclists everywhere.  They get up early and get going around here.

Totals:
Running:  17.17
Walking:  5.90
Cycling: 27.68
Total:  50.75

Mia Bella Vita

Venice, 2011

When I realized that we would be spending a lot of time on Oahu this year, one concern I had was not having a bike.  Cross training on my mountain bike has worked great for me over the past couple of years.  So, without further delay, I'd like to introduce Vita!

This is a Specialized fitness/hybrid bike called the Vita Sport.  The tires are smaller than my mountain bike's but bigger than a road bike.  Hawaiian roads are not always in the best condition, so Les thought this would be a perfect fit.  From Specialized's website: "With its lightweight frame and efficient gearing, you’ll become a speedy, hill-climbing machine, while vibration-damping Zertz take the edge off any rough roads."  I'm going to have to become a hill-climbing machine just to get back to our house!  This is the last little climb, but anytime the road changes from asphalt to concrete that means it is super steep!  This one gets up to about 15%.

I took her for a short spin this morning and felt like I was flying.  So much lighter than my mountain bike.  I didn't go far, I noticed my seat was a little too low which was putting pressure on my knees.  I don't need to mess those up!  I know it's an easy fix, but I want Les to help me get it right.

The first of many pictures of Vita with Diamond Head in the background

Mia Bella Vita is Italian for My Beautiful Life.  I have to say that is a perfect description!  I don't have a perfect life, but it is beautiful.  I'm looking forward to many beautiful miles on my new ride.  And since we're going to Italy (and Greece and Turkey) in May, I now have an Italian phrase to use!

How often do you cross train and what do you do?

That Time I PR'd the Tantalus Loop (Another Runner's HI Run)

Since I started running on Oahu in 2013, my favorite loop is the 10 mile loop up and down Tantalus.  I've blogged about it plenty, but here is the elevation profile from Saturday:

10 miles.  First 5 with 1,654' elevation gained, second 5 with 1,437' elevation lost.  It was a rare completely dry and clear morning on the mountain.  I started out early and even saw stars!  There was more traffic than usual.  I didn't know it at the the time, but the HURT 100 trail race was going on.

I stuck to the road

My pace for the first 5 miles was 13:47.  My pace for the second 5 miles was 8:29.  The key in hitting a PR for this run is mile 6.  It's the first mile that finally starts going down, but then it kicks back up!  I don't know if I've ever run that entire mile before - it seems like when I get to the reversal my legs just refuse to run up anymore.  Not Saturday!  I kept turning 'em and hit that mile in 8:59.  I was feeling really good and kept right on pushing.

During mile 9 I saw a runner up ahead.  I couldn't even tell if it was a man or woman they were so far ahead of me.  I slowly caught them, and saw it was a young woman (late 20s, early 30s, I'd guess.)  I caught her, passed her, and never looked back!  That's a rare occurrence, so I savored it a bit!

After uploading my file to Strava, I saw that I was 9th overall on the entire loop (a new PR), plus 9th overall on the descent (another PR!)  I PRd the climb but am only 14th overall on it.  Les commented about it, and I agree, I am still reaping the benefits from my last marathon.  I didn't go through weeks of burn out or muscle soreness, I will say it again - cross training works!

THIS Close!

I just updated my mileage for the year and I am so close to my goal of 2,000 miles!  1,980.80!  Less than 20 miles in five days, I do believe I've got it.  This will be my highest mileage year since 2011.  I ran my first marathon in 2012 so my training changed a lot.  I did a lot less cycling and a mix of short runs and long runs.

I'm really happy with how this year went, especially my marathon training.  Cross training on the bike made such a difference, physically and mentally.  I am closing out the year with no injuries and not feeling the least bit burned out.

Of course now I'm wondering, should I try to hit 2015 for 2015?  Did you set, and will you reach, a mileage goal this year?

Weekly Review and Turkey Trot Plans

Two weeks post-marathon and I am feeling great!  This is the best I've done after a marathon.  I know I keep saying this, but cross training really makes a difference!

Right now we have seven family members signed up for the Mexico Beach Turkey Trot.  Pops (Les's dad) is 83 and has been walking faithfully on the treadmill.  The youngest is Les' nephew, Reece, who is 14.  He ran cross country this Fall and is speedy.  So I won't be the first family member to finish, but I certainly won't be the last.  I'm the only female signed up at this point, so at least I'll win my division in the family!

Frazz was spot on this morning:

My workouts went really good this week:

Sunday - ran 5.01 miles in 52:46, 10:32 pace

Monday - ran 2.02 miles in 27:31, 13:37 pace
This run happened after I signed Les and I up for the Turkey Trot.  "I need to run," my cycling husband proclaimed!

Tuesday - rode 12.59 miles in 1:19:37, 9.5 mph
This was a trail ride, my cycling husband got his revenge for Monday's run.  We saw lots of evidence of cattle on the trail and about 2 1/2 miles up saw a group of five.  They were grazing peacefully and never even mooed at us.

Wednesday - rested

Thursday - ran 7 miles in 1:23:40, 11:57 pace
I did a trail run for the first time in about six weeks.  I stopped my watch and took pictures along the way.  It was a beautiful morning!

Friday - ran 3.1 miles in 31:57, 10:18 pace
I did just a little bit of speed work during my second mile.  I've never raced a 5k before, so I don't know what kind of pace I'll be able to do next Thursday.  I'm not sure I really care.

Saturday - rode 9.43 miles in 52:24, 10.8 mph
Santa Ana winds are back!  It was 69 at 6:00 this morning and this was a tough ride!  Crosswinds and headwinds the entire time.

Total
Running  17.13
Cycling  22.02
Total  39.15

Final Thoughts and Future Plans

I've taken a ton of rest days this week.  The first couple because I was so sore, and the last couple because we have Santa Ana winds howling and I just didn't feel like fighting them!  I'm not worried about losing fitness, I think I needed to mental break from training as much as the physical.

Frazz is my favorite comic strip!  Especially because Miss Plainwell is the faster runner ;)

I've analyzed my marathon career (a total of four races!) and realize that I need to dial back my expectations for now.  A sub 4:00 may never happen and I am okay with that.  Finishing a marathon is a big deal and a 7 minute PR over my 48 year old self is a great accomplishment!

I don't have any regrets about my most recent marathon.  (Wait, I do have one - the professional photographer did not get a finish line picture of me. I was completely alone when I crossed the finish line and I guess they must have been bored and looked away.  I'm sad about this because Les didn't take any either - he saw the photographer and really thought they would get a great shot.)  I have to be honest with myself and say I'm not ready to run that distance any faster.  My previous best was 4:53:33, so a sub 4:00 would have shaved off almost an hour.  Kinda unrealistic, yeah?

I haven't chosen a race for next year.  I've enjoyed doing different marathons, but I really enjoyed my experience with this particular race.  I do like the smaller size (1,199 finishers) as opposed to the massive Honolulu Marathon.  I am not willing to commit to more than one marathon a year.  Sixteen weeks of training plus a couple of easy weeks recovery is more than a third of the year.  I enjoy the training process, but I also enjoy having the liberty to do less or more on any given day.  Maybe I should think about shorter races for a year?

My strategy for next time:

• Set a more realistic goal - around 4:40, which would be another 7 minute PR, with a stretch of 4:30.
• Run with a 4:40 pacer, in the hopes that starting at an easier pace will leave more in the tank at the end.
• Continue with my cross training strategy.  Running no more than 4 times a week, with cycling 1-2 times a week worked for me.
• I've got to get better at running up hills!  I have plenty of places to train, I just need to do it.
• Continue speed work.  I loved the variety of intervals that I did this time and plan to keep doing them once a week even when not training for a specific event.

Long Run DNF Turned Brick (M4T W9 Results)

I probably could have predicted this would happen.  I woke up super early this morning without my alarm, raring to go on my 20 miler.  I started out nice and easy, knowing it was going to be a while and not wanting to burn too many matches at once.  By mile 4 I knew I was going to be making a pit stop at home.  Hello GI distress, it's been a while...

At mile 4.5 I took care of business at home and headed back out.  By mile 7 I knew I was in trouble again.  Really??  My legs felt great!  I wore my new Bombas socks!  I was mentally prepared and my playlist was ready.  I think my legs and stomach have a secret agreement that at least once per training cycle they sabotage a long run.  It happened week 12 training for my first marathon (here,) it happened week 15 training for my second marathon (here) and it happened week 7 training for my third marathon (here.)  This is week 9.  Now I'm done with it!

I'm not sure what triggered today's problem.  I've eliminated any sugar alcohols (Xylitol, Sorbitol, etc.)  I ate my normal 2 pieces of pizza last night for dinner - no large amounts of meat or veggies. I was hydrated.  Again, I think it's just a little conspiracy that my legs and stomach have going on!

I ended up only running (and I use that term quite loosely) 9 miles. I was home for a little while and didn't want to throw in the towel completely, so I decided to finish my 20 miles on my bike.  No, it's not the same as running 20 miles, but I thought it would be better than nothing!  I don't have GI problems when I'm on the bike - running is more jarring to my system.  I noticed that I was also starting to feel dehydrated while I was out riding, which makes sense because when my stomach is sloshing around on a run the last thing I want to do is put more liquid in it!

Sunday - Rest Day
Result:  Rode 12.39 miles in 1:03:01, 11.8 mph
The one thing I miss when I'm training for a marathon is being able to ride my bike a little longer and harder.  Since last Saturday's long run was only 10 miles that I ended up doing very slowly, I rode a little longer and hillier route here.

Monday - 4 miles easy (10:35 pace)
Result:  Rested

Tuesday - Intervals - 8-9 miles
Result:  Rained out, so I rested again.

Wednesday - 3 miles easy (10:35 pace)
Result:  Ran  9.82 miles in 1:44:36, 10:39 pace
This was my interval workout.

Thursday - 4 miles easy (10:35 pace)
Result:  Rode 9.43 miles in 59:17, 9.5 mph
This was a trail ride.  Because of the rain we received earlier in the week the trail was perfect.  Only a couple of puddles, but not dry and dusty like it has been.  Les rode with me and he only had one hour between meetings.  I pushed hard to keep up with him and ended up having my best time on the 6.8 mile segment that is the actual part.  This was good enough for 8th woman overall on the Strava leaderboard!

Friday - Rest day
Result:  Rode 10.42 miles in 52:39, 11.9 mph
My usual Friday easy spin.  I like keeping my legs, heart and lungs moving without the actual pounding of running the day before my long run.

Saturday - LSD 18-20 miles (10:35-10:50 pace)
Result:  Ran 9 miles in 1:49:44, 12:12 pace and
Rode 11.51 miles in 1:09:52, 9.9 mph
Total 20.51 miles in 2:59:36.  The right distance, a little less time than it would have taken if I was running my planned pace.  My cycling miles were really high this week, but that's going to change.  We'll be in Hawaii for the next few weeks so I won't ride at all.

Total planned miles 40
Actual
Running  18.82
Cycling 43.75
Total 62.57

Midway Recovery Week, The Value of Keeping Records, and My Nice Neighbors (Week 8 Results)

How's that for a long title?

I knew this week was going to be tough after last week's Crystal Lake Plunge, but it was worse than expected!  I hobbled through Sunday and Monday, slowly started feeling better about Wednesday, and then my right hamstring started acting up!  I am calling this a recovery week and trying my best not to let it mess with my head.

Why is it important to keep track of how training goes?  Because there will be weeks like this one and you have to be able to look back at the good weeks to keep going.  My long runs so far have been: 10 miles @ 10:29 pace, 8 @ 10:06, 12 @ 10:38, 8 @ 10:44, 14 @ 10:29, 10.5 @ 10:48, and 15.78 @ 9:05.  My pace range for my long runs is 10:35-10:55, so I have been right on track. Today I ran 10.33 @ 12:11.  I have not lost that much speed.  It was one bad run.  I will do better next week.

So here's what a midway recovery week looks like:

Sunday - Rest day
Result:  Walked 2.01 miles in 36:41, 18:14 pace
I was a pitiful mess the entire day.

Monday - 4 miles easy (10:35 pace)
Result:  Rode 9.4 miles in 50:47, 11.1 mph
Kept the pace and gearing super easy here.

Tuesday - Intervals - 7-8 miles
Result:  Rested

About midweek our weather got really crazy.  Excessive heat warnings.  The temperature at 5:30 on both Wednesday and Thursday mornings was 77!  We often get in the 90s and triple digits, but usually cool off at night so my early morning runs are pleasant.  77 is not pleasant!

Wednesday - 3 miles easy (10:35 pace)
Result:  Ran 4.04 miles in 52:55, 13:07 pace

Thursday - 4 miles easy (10:35 pace)
Result:  Ran 4.59 miles in 57:43, 12:35 pace
Hit the trail for this one.  Chatted with a couple of other runners - Ron who just hiked Mount Whitney and Larry who has completed 5 Ironman competitions.

Friday - Rest day
Result:  Rode 9.33 miles in 47:00, 11.9 mph
Saw TWO snakes on the road!  I didn't stop for a picture, but took this shot on my run this morning.  Yesterday's snake, today's roadkill.

Saturday - LSD 10 miles w/3 @tempo (8:33 pace)
Ran 10.33 miles in 2:05:55, 12:11 pace
This one hurt. I walked most of the last 3 miles.  My right hamstring is super tight.  No amount of stretching and foam rolling has seemed to help yet.  I'm sitting here in compression tights with an ice pack now.  But there was a really pretty sunrise!

Sometimes on a long or fast training run it's easy to tune into my music and ignore everything and everyone around me.  Today, at my very leisurely pace, I was able to talk to a few of my favorite neighbors.  There are two Joes that I see on a regular basis - Korean Joe (because he's Korean) and Grandpa Joe (because he's 77.)  Korean Joe has been suffering from Parkinson's disease for several years now.  He gets out and walks most mornings and is one of my cheerleaders.  Such a sweetheart!  Grandpa Joe broke both ankles many years ago while working construction.  He gets out and walks or hikes every single day.  He's amazing!  He leads a weekly group hike and he never seems to tire.  Lastly, I chatted with Korean Joe's wife, Diana.  She said Joe is now also suffering from dementia.  And that put my tight hamstring and slow running in the proper perspective.  I get to run, I'm healthy, and I will run faster again.

Totals
Running 18.96
Walking 2.01
Cycling 18.73
Total 39.70

M4T W7 Partial Results

I'm posting most of this week's activity today and will do a follow up tomorrow or Sunday.  I'm going to do my long run on the actual Revel Canyon City Marathon course, so I'll be gone a while.  I also want to make that a separate post.  Les is going to provide SAG and we've been working out the details all week!

My legs really felt last Saturday's tempo run, when I decided that I would do my long run on the actual course I wanted to make sure I was completely rested so my efforts dropped off significantly.

Sunday - Rest day
Result: Rode 10.8 miles in 59:27, 10.9 mph
I love these recovery rides!

Monday - 4 miles easy (10:35 pace)
Result:  Rested
I really prefer taking Monday as my rest day.

Tuesday - Intervals - 8-9 miles
Result: Ran 3.82 miles in 53:08, 13:55 pace
I had nothing!  I usually start off feeling slow, but by the time I've done my warm up miles I'm ready to go.  Not this time!  My first interval was 400 meters - I couldn't even hold a fast pace for that distance, I knew I wasn't going to hit anything on my 800 and 1600 intervals.  Once I had decided what Saturday's run was going to be, everything else this week was pulled way back.

Wednesday - 3 miles easy (10:35 pace)
Result: Rode 13.12 miles in 1:20:58, 9.7 mph
I rode the trail and was able to pull of my best effort on a 2.4 mile, 4% climb!

Thursday - 4 miles hills (no planned pace)
Result: Ran 4.48 miles in 55:43, 12:27 pace
I went back to the trail for some off-road running.  My knees were feeling a little achy, pretty sure that was from hitting the pedals so hard on Wednesday's ride!

Friday - Rest day
Result: Rested

Saturday - LSD 16 (10:35-10:50 pace)
Result:  TBD
Training Peaks said this about my long run for this week, "If possible, do some running on the course before the race. Note the locations of turns, hills, and landmarks. The familiarity will help you feel confident going into your big event. If you can't get on the course, check the topography and try to find similar terrain on your run."  Excellent advice!  I think I'll take it!

Total planned miles 36
Total through Friday
Running 8.30
Cycling  23.92
Total 32.22

M4T W6 Results

I had another great week!  I am loving my cross training, I can't believe what a huge difference it is making!

Sunday - Rest day
Result:  Rested

Monday - 4 miles easy (10:35 pace)
Result: Rode 8.77 miles in 46:17, 11.4 mph

 

Tuesday - Intervals - 8-9 miles
Result:  Ran 6.48 miles in 1:10:06, 10:49
I did my usual "I don't think I can do these, I'm so stiff and sore, blah, blah, blah" during my warm up, but did a pretty good job on my intervals.  6 x 800 with a goal of 4 minutes each, my reality:  4:00, 4:08, 3:59, 3:59, 4:23, and 4:10.  Not too shabby!  That fifth one really hurt with more uphill than I wanted, but I am seeing a huge difference.
Also walked 1.57 miles for my cool down.

Wednesday  - 3 miles easy (10:35 pace)
Result:  Ran 2.50 miles in 35:45, 14:20 pace
Short trail run with Les - perfect recovery from Tuesday's intervals.

Thursday - 4 miles easy (10:35 pace)
Result: Rested

Friday - Rest day
Result:  Rode 10.48 miles in 51:05, 12.3 mph

Saturday - LSD 9 miles w/2 miles @ tempo
Result:  Ran 10.5 miles in 1:53:24, 10:48 pace
I ended up running longer than planned, but I'm really happy with how it went:
Warm up: 5.16 miles in 56:30, 10:57 pace
Tempo: 3.02 miles in 25.42, 8:31 pace - tempo pace was suppose to be 8:33, so I really nailed this.  My legs wanted to fall off during the last mile, but I did it!!
Cool down: 2.33 miles in 31:12, 13:24 pace


Total planned miles 29
Actual
Running  19.48
Walking 1.57
Cycling 19.25
Total 40.30