I Promise To Commit No Acts Of Violence, Neither Physical Or Otherwise

AM: 36 Minutes Run, Roads

PM: 65 Minutes Trainer Ride

Hit the road early this morning with Pat Tarpy and Kurt B. The new system of running  plan on sustaining is actually helpful. By new I mean normal pace. Some could say slow? I run too fast by myself and the lads tend to leave the hard running to specific sessions so I am running their recovery runs and it is helping big style. Knee still hurts like hell but it is tolerable and I feel that if I continue to run 6:45 mile pace I can probably get back to 60 miles a week pretty quickly.

I did a workout on the trainer in the afternoon but had to cut it short. The planned session called for 90 minutes riding but it was so hot inside and I was sans fan. The sweat was bucketing off me and by 50 minutes I was becoming dehydrated. I warmed up 20 minutes pretty hard and then did 12 minutes big gear tempo. I took a short recovery and followed it up with 8 reps of 20 seconds on, 40 seconds off. The 20 seconds on was extremely hard, flat out sprinting in a big gear. The 40 seconds recovery was fast spinning. It sounds really easy but if you do it as hard as you can it is anything but easy. By the 8th rep I was nearly throwing up. Lovely.

I listened to a lot of music today. And for some reason one song was played several times. "Strange Overtones" by David Byrne and Brian Eno is such a great track. It ranked in my top 20 tunes of last year but I have not listened to it in a while. While a playlist was on shuffle today it came on and it set the tone for my morning. Great song. Check it out below.

Love Kel