Friday Funny 2593: Signs That Tell a Story

Lots more funny things posted all day long on SportsAndLaughs.tumblr.com.

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Friday Funny 2592: Teacher Funnies

I always hated this in middle school.






This is my life as a professor.

Lots more funny things posted all week long on SportsAndLaughs.tumblr.com.

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NORMAL Long Run!

Monday was my first NORMAL long run in 5 weeks! I went down on my normal route, and I did my normal harder 6 miles in the middle of 11+ miles. I was working hard and didn't feel great, but I got in the distance that I wanted to.

Splits #5-17 were my faster miles.


Pace chart with the harder 6 miles in red. The 2nd big dip just after
mile 6 is stopping for a sip of water from a drinking fountain.

6 miles harder (as half-mile splits):

3:20, 3:09, 3:08, 3:08, 3:02, 3:13, 3:06, 3:02, 3:09, 3:08, 3:06, 3:01

= 37:37 (6:16.17/mile)

I was PLANNING to try some 800s on the track 3 days prior to this on Friday, but as I took off on my run, my left calf started to hurt a little... NOT BAD, but decided to just keep that run easy. So I felt good that my calf held up for 11 miles on Monday!

Now the big question... do I try to hit the track tomorrow? (So a normal long run with 6 faster miles on Monday, and then a normal track workout 5 days later?) Or is that too much too quick? I think it will be a game day decision as I head out the door tomorrow. Stay tuned!....

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Semi-Wordless Wednesday: Turkey Sex

These birds didn't even move. They didn't care that I was driving RIGHT past them.

Damn horny birds.

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Two Decent Rides!

I was able to get out for some intervals on the Greenway earlier last week. I had 90 minutes to bust out some speed:

Not an overall fast run, but fast in the middle.

I did 4 intervals of 5 miles each down the Greenway. There was a 14 mph wind from the NW, so #1 and #3 were slow because of that, and #2 and #4 were faster. I like to glace at my average speed 1/2 way through each interval and try to get it higher by the end, so you see that noted in my workout:

4x5 mile intervals with 3:00 easy spinning between:

#1: 16:29, 18.2 mph (17.8 halfway)

#2: 13:38, 22.0 mph (21.7 halfway)

#3: 16:19, 18.4 mph (18.1 halfway)

#4: 12:52, 23.3 mph (22.8 halfway)

I wasn't super happy with those splits, but I haven't been riding HARD lately - I've been going LONGER, but losing my speed.

Then on Saturday, I went out of another longer ride very much like I did on the previous Saturday. I rode a very similar route, but took on even a few more hills. On my ride the week before, it was calm and I had 1800 feet of elevation change. On this ride, there was a 12 mph wind, and I had nearly 2100 feet of elevation change. And even though I was hitting a lot of hills (on purpose), I still tried to do a 25 mile tempo ride at the start of this longer ride.

Adding on lots of little out-and-backs where I found more hills.
Did 25 mile tempo from split 1-6 (1:16:49, or 19.53 mph ave on those hills).


The red area is the "new hill" I found just south of split #5.

75 miles of outdoor riding for the last week of April isn't too shabby. I mean, it's not GREAT, but not horrible either. Need to keep working on that shorter-end speed...

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