The sun is up, the air is fresh, the stone is old

I ended up working today which just makes the whole week hard.  I hate working Sundays.  Makes me wonder sometimes why I picked this as a profession.

Eventually I also need to decide if I am going to do some real training this winter.  :-)

A rare sunny morning in San Fran.  I ran out along the bayshore trail and then got an hour in of lifting.  That's gonna hurt tomorrow.. If I have time tonight I'll double up on another run.

It's gonna be a busy work week.  A new flight company out of Salt Lake International asked me for help getting instructors certified and FAA approval.  Three days already working this into my existing job.  The only good part is flying the new planes every day.  My kids are wondering what has happened to Dad the last two weeks.

Weights for 45 minutes starting some core work and upper body.  Great day in Kansas City at the gym with the sun pouring in the windows.  Pretty cool to work out in a gym feeling like you are outside.  Reminds me of muscle beach, CA.

Purpose today was intervals and getting a workout in with a heart rate monitor.  6.5 miles easy warmup and then 8X1 mile repeats.  Using my Garmin 610 with the display on distance and HR.  Resting rate right now is 45 so I feel I need to be consistant on intervals at 155-160bpm.  The first two repeats ended up at 105 which was pretty low, but good to see that I just haven't been pushing it at all.  Bumped up the effort and by the sixth one could peg them at 160.  Stuck with a resting return of 100, which took just about exactly 2:30 to get back down to between repeats.  I don't run much with HR monitors so it was good to check the effort I'm putting in and make some fine tuning, or really set a base level to start training from. 

Starting a stretching program again after letting it go for the last year because of the new research last year that the advantage of it was minimal.  I've been back at it for two weeks and can feel some definite improvement from starting again.  I have my own ideas about stretching..

3.5 miles in Seattle early in the snow before work.

9 miles in Indianappolis with some easy lifting.  Pretty much an easy recovery day today.  It's been nice to be back in training again this week, but man how it hurts to put the miles in when you are on the fat side and out of shape.  It's going to take a couple of weeks to shake this out.

10 miles in the morning in Indianappolis.  5 at 7 min pace, 3 at 6 min, remaining two at 7.

10 miles in the evening in Dallas.  Beautiful night and one of my favorite runs in a long time.  Just felt great. 6:57 average pace.

9 miles in Dallas at 65 degrees and sunny.  Easy recovery run and heading home!

6 miles in Logan in the stinking rain..

Morning workout on the treadmill while my son rode the excersize bike playing video games.  3 mile warmup, 9X1 mile repeats at 5:40 pace, cool down.  Lifted together for 45 minutes.

Afternoon shakeout run an easy 5 miler in the rain.

One week down of real training!