Big Monday followed by painful Tues.

So yesterday I called in sick to work. Cough Cough. I just layed around my apt. I cleaned a little but just felt like being totally lazy....and I was. Around 4 I decided to get my lazy ass out and go for a run before I had to coach. I rolled down to BS and started an 8 mile jaunt around the lake. I never really looked at the time and I concentrated more on my heart rate. I can honestly say I have never done that while running. I always just go and try not to fall apart. It was a great run as the weather was awesome and it was just before it got totally crazy crowded. Had a lovely chat with Maggie and Erin @ the rock and then I picked it up the last 2 miles so I could be back at the X for the start of the workout. 8 miles in 1:05ish and I kept my HR in between 155 and 160. The last couple of miles were around 170.
The team workout on Monday was Wilke repeats. Wilke is a really big hill here in Austin and it's great for training. We had a good crew out there running up and down. I struggled through 5 repeats while running up with different people. I actually got my HR up to 192!!!! I think that might be a personal best.
This morning I made my way to the PTC to get a quick spin in with Pain. I get there, hand off coffee to Pain and start my ride. I really like spinning with Pain. She says just enough but not too much and lets us concentrate on pushing through the pain. I like being allowed to focus and try to better my cycling technique.
After work I made it to the Ship track workout. My quads were a bit sore from the past 2 days but I figured I'd do some slow long stuff and I'd be good. No such luck today. Al had us do 12 x 400m repeats. Ouch!!!! According to this Run Fast Run Long thing that he's been working off of for a couple months now I should be running these things in 1:27. WTF is he getting these #'s? Shit this is gonna hurt! After the 4th one I wanted to stop but I just kept pushing through. The wind was in a horrible place. It hit you on the back straightaway and stayed with through the final corner. Basically you had a head wind 65% of the time. Oh well...makes me stronger.
Here are my times:
1:28
1:28
1:28
1:30
1:27
1:27
1:29
1:29
1:28
1:29
1:27
1:29
1:26

I averaged 1:28.5. I just didn't have it in the tank to pull out all 1:27's. Maybe next time. Now I am laying bed and my legs are sore but a good sore. I know I pushed it today and again... that makes me stronger.
Tomorrow is a swim and lunch with Dionn. Good times to be had!!!