runnin with a friend

Week 2 of the RLRF program. Not sure how to take these monday workouts. Trying to figure how hard to go but still finish them. Saturdays run was just fine and I ran well below the targeted pace, but these intervals I fall well short of the range. Hopefully I will recover for Wednesday run. I sold my motorcycle today...... I'll be doing a bunch a cycling for now....which is a good thing.

Date Run
Mile	Time	HR	HR %	Max HR
1.5	Warm-Up
0.5	0:03:10
0.2	2 Min. Recovery
0.5	0:03:07
0.2	2 Min. Recovery
0.5	0:03:06
0.2	2 Min. Recovery
0.5	0:03:04
	2 Min. Recovery
2	Cool-Down
Total	0:12:27	0
Avg. Time	0:03:07		Total Miles
Where Run
Temperatureº - Weather Conditions
Target: Repeats - 1 Mile Warm-up, Stretched, 4 x 800 @ 2:58, 2 Min. Recovery between each, 10 Min. Cool-Down.

50 minutes of cycling at an avg of 19 miles per hour. Nice day for riding too!

Still might run my tempo workout but I'm not holding my breath. Just finished a 65 minute bike ride and avg 19.4 mph. Legs feel a bit sluggish so I might wait and run tomorrow and then do a rest day and then the long run. Liking the flexiblity with the RLRF program... just hope that it gets results.

Felt like running this evening and so I did! It was dark so I opted for the tm and set the incline at 1 and away I went. Mile and a half warm up and then the scheduled tempo run. Felt pretty good considering I had a pretty good bike ride earlier in the day. 7:26 was the goal and I managed avg 7:13 for the tempo. I wish I could hit the mark on the intervals.... Oh well. See how the legs feel tomorrow.

Date Run
Mile	Time	HR		Max HR
1.5	0:13:19	Warm-up
1	0:07:18
2	0:07:16
3	0:07:15
4	0:07:11
5	0:07:07
1.5	0:10:11	Cool-down
Total	0:59:37
Tempo Miles	0:36:07
Pace	0:07:13
Where Run
Temperatureº - Weather Conditions
Target: Tempo run - 1 Warm-up, Stretch, 5 @ 7:26 pace, 1 Cool-down

I thought I would have a better run this morning than  I did. I finished, but it didn't feel very good. I had the idea to run this and then do the Skiller 5k which is a fundraiser scholarship run for a young man that passed away unexpectedly a few years ago. My legs felt like concrete after my run so I just helped out. Hoping that I have a good recovery day tomorrow.... Last weeks 13 miler at a faster pace was a breeze compared to this weeks run.

Date Run
Mile	Time	HR
1	8:01:00
2	8:02:00
3	7:59:00
4	8:03:00
5	7:59:00
6	8:07:00
7	8:07:00
8	8:08:00
9	8:06:00
10	8:00:00
11	8:07:00
12	8:11:00
13	8:07:00
14	8:05:00
15	8:10:00
Total	121:12:00	0
Pace	8:04:48
Where Run
Temperatureº - Weather Conditions
Target: Long Run - 15 @ 8:11 Pace