Tuesday

Did some FT (functional threshold) bike intervals with Jo.  It was 35 degrees, dreary, and windy so the wind chill was probably low 20's.  We did 3 Intervals of 3 miles each with a very constant power maintained thru out the entire set.  [Actually power only varied 1 watt between all 3 intervals and the VI (Variability Index) was 1.00 ... meaning extremely even through the sets.]

It took about 1 1/2 miles during the run after the bike for my heels to warm up enough to all my feet to become flexible enough to pickup the pace.

Wednesday

Took Lucy, my QR Lucero, to the doctor ... actually to THE RIDE for a tuneup ... and some other stuff. 

Then after returnning home I ran 5.3 miles on a hilly route.  Once again ... veryyy cold.  But had iPod tunes pumping in my ears to anesthetize me from the coldness and dreariness of the evening as darkness began to descend.

Did a 15 minute warmup and then ran a couple of 1 mile repeats on a very hilly loop with the second repeat under 8 minute pace.  Finished up with a couple of more miles of easy running.

Thursday

Another day ... same story ... Once again ... veryyy cold.  It was 35 degrees and windy so the wind chill was probably low 20's ... but it was sunny.  We ran 90 minutes from the SUB to the Ski Lake on the NLR river trail with Alex and Jo.  Since I was pushing Alex, I got a lot of warm gear on him including leg warmers, booties that I use on my bike shoes when it is cold, 2 heavy pairs or gloves, ski mask, toboggan, and drapped a raincoat over to block the wind ... see photos below

Then went to see "Spirit of the Marathon" which had a special one time showing at the Breckenridge Theater.   Saw many of my running/triathlon friends ... and got a photo of some of the Arkansas Mafia which are part of the Arkansas contingent for Ironman Coeur 'd Alene in Idaho on June 22nd.


                                                    Erik & "The Ride" keep me rolling down the road               
                                                                .  
                
                ALEX & POP                                                  ALEX & Jo
. . .
 
    ALEX after the RUN                After Spirit of the Marathon Movie
                                                    ARK Mafia headed to 2008 IMCDA
.