My youngest is 14 today, so I currently have a house full of teenage boys playing different variation of games and screaming their heads off.

This was suppose to be a cut back week but I did a very bad job of it, since I ended up with more miles than last week but I got more flexibility in.

Today got up early before having to get ready for the party to get my 4 miles run in, I went back to the new bike path on Pettibone Rd, after doing a back and forth loop realize how perfect it was for speed work so decided to try it out, a loop is about 1 mile so did 4x400 with 1 min rest, it was perfect, especially since there is no drive way or car to avoid. All the golfers probably thought I was crazy.

Dynamic Flexibility

2 miles 10:06 pace

.25/1.52/1min rest
.25/1.51
.25/1.42
.25/1.52
A total of 1.26 miles for 8:58 pace, I walked about 25seconds of the 1 min recovery
1.31 miles cool down 9:59 pace

Barry's Bootcamp Mission Specialist Lower Body Beginner-12mins
Runner-Core Abs Blaster-8 mins
Runner-Core Fix the Hips, Fix the Knees-15 mins
Runner-Core Cool down stretch-14mins


I really didn't know what to shoot for with the 400 meters run, just ran as hard as possible so when I got back home I check to see how I did by logging on to Runbayou and plug in one of my recent 10k race result and realize I didn't do too bad was actually almost dead on except for the 3 one which was very fasht, so this is a very good bench mark.

Now I have to go figure out what the differnce is between Interval and Repetition pace.