Aint no party like a Holy Ghost party....

HEY IT'S MAY!  Wow April sure did fly by.  I shall do a post on meeting my goals in April, and my new goals for May.  I am doing just one 5K this month.  I hope to get a sub-30 time!


Life's been busy between work, working out, basketball games, etc... so sorry I haven't been on here to stalk your blogs and update mine!  I will start out with my workouts since this is a running/fitness blog :)

WORKOUTS

THURSDAY=TEMPO RUN

I ran my tempo run on the track.  Have I mentioned how much I love my Garmin so I can do these track workouts now!?!? The workout called for 2 miles of running a short tempo pace of 9:56.  I ran it a little faster and felt good about it! Here are my splits:

Mile 1 Warmup - 10:44
Mile 2 Tempo - 9:43
Mile 3 Tempo - 9:42
Mile 4 Cooldown - 10:54

Ran the 4 miles in 41 minutes with an average pace of 10:17.  I enjoyed this tempo run much much more than my interval run from the other day.  I don't know what was wrong with my legs at the beginning of the week, but I am glad that they finally got their act together.  Can't have that anymore, ok, legs!?!

FRIDAY=REST DAY

I did some foam rolling and stretching and did my pushups:

5 sets of 4-5 reps on each set to equal out 22 pushups on my knees!  My rest interval is about 120 seconds between each set.   My arms have been sore since Wednesday.  I love the feeling.

SATURDAY=LONG RUN DAY

This is the day I live for all week.  I love my long runs the best.  The workout called for 5 miles at long tempo pace of 10:30.  I did my run on the treadmill since I had a workshop that morning.  I could've gotten up early, but I am just not an early morning runner.  Here is how I paced myself (the best I can remember)

Mile 1 - 5.3 mph
Mile 2 - 5.7 mph
Mile 2.5 - 5.8 mph
Mile 3 - 5.9 mph
Mile 4 - 6.0
Mile 4.5 - 6.1
And then I sprinted it out the last quarter mile at about a 6.7 mph speed!
Mile 5 - Averaged out at a 10:22 pace! :)

This was probably the best long run I have ever had on the treadmill.  Usually I go slower on the treadmill for some reason, but this run went well.  I really think this Run Less, Run Faster program is already working!  I can't wait to see if I get a faster 5K time this month.

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So yesterday we had a technology workshop for school.  I don't go to these quite often on Saturdays, so I was kind of not looking forward to it.  I really wasn't looking forward to it because it was about technology and I already know a lot about that.  But when I got there, I found out that we get a digital camera for our classroom.  SWEET!  Getting up to go to a workshop on a Saturday morning was worth it.  I also had fun laughing with my co-workers.  It's nice being around them with no kids around, ya know?  They are the best!  We had sandwiches and chips for lunch... there goes the whole foods diet again! :) 

So after the workshop, I went for my long run that I talked about already :) and then came home to clean up for the Big Al concert! 

Big Al is this local Christian hip hop/gospel singer.  I always have a lot of fun at his concerts.  He came to the ministry program I was a member of during college a few times.  This concert brought me back to those fun college days.

Donnie and I at the concert.

Me and Kelley showing how gangsta we are!

And then a cute picture!

Big AL!

Get low! This was awesome to see the whole crowd do it!

Big AL in his "fresh" jacket!

Love this one!

Overall, we had a blast singing and dancing and just praising God. 

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Today I have cross-training and cleaning on my schedule.  We have family coming over later this evening!  Hope everyone has had a great weekend!