running with beth 7.1 miles

Ran with beth along Lincoln park. Tried 9 minutes of running and 1 minute of walking. Hopefully this will be a sucessful strategy for Beth in the upcoming 1/2 marathon. Averaged 11'35"/ mile pace. Beth was happy to have run the 1/2 marathon distance over 2 day here, she wishes the race could be over 2 days as well.

Run with beth

Beth is in town for her friend's wedding. We ran 6.15 miles along Alki Beach 10:45 minute mile pace. This was beth's longest run, and she was feeling pretty tired at the end (the drinks the night before did not help). We took Sadie to Whale tale park after.

gym

Marcy: 45 min cardio, 10 minutes lifting (chest/back/ biceps/ abs)
Bob: 25 min cardio, 20 minutes lifting (chest/back/ biceps/ abs)

gym and run

Bob: gym before work 20 min cardio, 20 minutes lifting (legs/shoulders/ triceps/ abs)
Marcy: marine view drive loop 4.25 miles pushing sadie

Tempo run

Bob: ran at lunch. Tried the "tempo run" -- ran first 2 miles easy, 2 miles at "race" pace (7'20"/ mile), then 2 miles easy. Overall 6.3 miles in 52'45". The race pace portion feld good, but is going to be a challenge to maintain for 13 miles.

Gym and Run

Bob: Gym before work 5 minutes cardio, 20 minutes lifting (legs/shoulders/ triceps/ abs). Ran 4.2 miles at lunch.

Swedish Summerun 10k

Marcy: ran Swedish Summerun 10k, time 46'46" -->7'39" min/ mile pace. First road race! Ran by lots of nice houses by Volunteer park, one big hill in the middle. Acheived purpose of getting used to race day - eating/ hydration/ bathroom/ warmup.