Yesterday was a "run" focused day. Moderate run during lunch followed by a longer run in the evening. The run the evening was a key workout for the week because it involved a 32 minute tempo effort in there. I have set a time/pace goal for the Half-Marathon next weekend so I wanted to use this workout as a test to see if I could hold that pace.

I haven't run a half-marathon race since the Hypo Half in Calgary in 2006, I believe, so it took a bit of "guess-work" to figure out a realistic goal. For my tempo effort last night I was able to sit, relatively comfortably, under my goal pace for the duration. I am optimistic I can hover around that goal pace for 21km. Regardless, I am looking forward to my first race of the season next week and hitting the Pain Train in the process.

This morning was another chilly ride into work, but I got smart and wore a pair of gloves and mitts to keep the hands warm...ha! The ride overall was pretty good and I worked the hills. Currently I am carrying a 20 lb backpack to/from work and really need to get something to attach to the bike to carry stuff instead.. My lower back is starting to give me grief over the weight.

The swim this morning was a little tough from the get-go. I generally don't eat in the mornings before a workout which is a good & bad thing. Good in the sense I don't have to contend with tummy issues but bad in the sense that I don't have any calories to draw upon. So this morning I bonked about half-way into my workout and decided to call it quits and get something to eat. I didn't feel one bit bad either as I was absolutely starving!

On the plate for tonight is a 75 minute ride in the upper aerobic range followed by 30 minute run, also at the upper aerobic range. The forecast is predicting showers tonight so the ride will either be done on the trainer or on a 3km loop of my neighborhood (13x around)

Thats about it...