Run/Swim

This morning I was running errands and didn't get to work until 0930. I was stressing about getting in a one hour run before attending the change of command and promotion of a very good friend at 1100. Luckily I was wearing my running gear when I got to work and headed right out the door for a run. I did a repeat of yesterday's speed work intervals, except of course I ran. I did a 18 minute warm up then, 5 minutes on, 2:30 minutes off, 6 minutes on, 3:00 minutes off, 7 minutes on, 18 minute cool down. During the "off" times I still ran although at a much slower pace. On the 5, 6 and 7 minute intervals I was able to maintain a 6:30 pace average. The total distance was 8.22 miles for 59:30 and the pace was 7:14 per mile.

I then attended meetings and ran more errands in the afternoon but before the day was over I managed to get in the pool. I didn't have any special workout in mind so I just jumped in and started swimming. After 32 laps (25m pool) I stopped my watch and the time was 26 minutes. That averages out to 1:37 per 100m. It was good to just get in the pool and swim.

I want to give a special shout out to my girlfriend's daughter who turned 13 today. Yes she wants to do a triathlon sometime.

Have a good day!