Have really stepped the running up this week in preparation of the half marathon at the end of next month. Rode the bike in Monday morning. It was brisk and although I did not time the ride I feel that it was rather fast. I have made this mistake before - time trialing every ride. There is no recovery for the wicked. I had to stop timing the rides - I always tried to beat the last one. Not doing that anymore, but the ride was fast!
Decided to increase the time on the "alpine trail" treadmill run for Monday. Max 8.5 MPH with an incline of 12 units (units because I really do not know what it measures but 15 is the highest) for 40 minutes. This comes out to a very challenging 4.5 miles in 40 minutes at near constant incline. There is no decline on the treadmill just less incline. After the first hill the flat section at 8.5 MPH gets you going.
Ran home from work in the afternoon (6 miles). It was a steady pace and felt good. Saw Lance out on the trace on his bike. We slowed and we chewed the fat a bit. He rehashed and relived the recent Heritage Triathlon. I was jealous of his war stories - I missed this race. It is always hard to talk to someone on a bike when you are running. At even the slowest pace on a bike you are trying to keep up on foot. We talked for maybe a mile and I was wearing down.
That gave me 10.5 miles for the day. Not too bad. Since I left the bike at work I knew - and was prepared - to run back into work in the morning.
Another brisk morning so I wore some light gloves and a log sleeve technical shirt under a cycling jersey. I was dressed just about right. For fun I pushed the pace when I encountered the dots. Not a fast pace but I did pick it up a bit.
Saw a guest lecturer at lunch so no workout. Still have to run or ride home - have not made my mind up yet but I have nearly 30 miles in 3 days. I like to push it when I feel it but sometimes I need to temper myself.