It's over, man. Let her go.

Biking about every other day, but little running. I've got a couple of runs to log but will have to do it later.  Today is my son's 12th birthday.  I'm glad his interview with the Bishop has to be delayed 3 more weeks since he's out of town.  That's 3 more weeks sporting his cool summer mohawk!

My running buddy, Jake, bugged me enough that I finally caved and agreed to a lunchtime run.  I warmed up on the treadmill for about 0.5mi then we jogged at about a 10:15 pace for the other 2.7mi.  It felt good, but is still harder than I wish it was.  It was conversational for both of us which is nice but my legs felt beat...but a nice beat.  :-)

Trying to get consistent...squeezed this TM run in before the gym closed tonight.  Not long, not fast, but I got it in.

Well, at least I'm being consistent running once a week...

Tonight was painful, feeling totally fatigued and weak, but I got out. 

I thought my investment in my RoadID was going to pay off.  My wife knows the rule - if she gets the call I've collapsed, the first thing she tells the caller is to stop my Garmin!

Gotta thank my son for putting the pressure on me to get out to the track tonight.  He's thinking he wants to do a triathalon at some point in the near future.  He doesn't understand the work he'll have to do, but if it gets him out and running, biking, etc. then I'm all for it.  He wants to run a marathon with his dad.  With some training he'll be able to do it, it will be a matter of him having the discipline to actually put in the work for the long term.  I hope he sticks with it!

The miles are coming slowly, but this week's focus is on consistency - getting out of the office every day to do something.  3 days will be running around 3+mi then a couple days of strength training in between.  After last Wednesday's run I had some pain in the muscles on the outside of my lower legs for a couple of days.  This happened when I started running a couple years ago, so I just have to stretch them better during and after the run.  This morning, they're feeling fine, so I think I avoided it this time.  Stretching is the key for me to keep from being sore so I make sure I leave myself time to do it.  Getting old stinks.

Avg. pace for this run was right at 9:00.  The first 1-1.5 mi was a bit below that and the last half was above it.  My goal was to keep it as close to 9:00 throughout the run but I slowed down some as the laps clicked off.  I've never hit my "max HR" of 180 (220-40) but last Wed I hit 178.  This run I was hitting mid 160s at the 9:00 pace.  I wanted to see what my HR would be on a consistent track pace.  I've lost a lot of cardio/strength/fitness since a 9:00 pace wouldn't have pushed me that high before my injuries.  This pace will be my benchmark for the next while to see my progress as I get stronger and get the cardio back.  That pace for me should be a nice recovery type pace but last night it was fairly difficult during those last few laps.

I did have a "fun" lap when I saw a couple running in the #1 lane (shame on them!) doing what it appeared were about 7:30 pace.  I was in lane 6 but when they past me one time, I decided to try and hang on as long as I could.  That lasted about 3/4 of a mile and was about a 7:20 pace.  It felt good to stretch the stride out some and go faster, but I died out pretty quick.  They were both obviously accomplished runners - didn't seem labored at all at that pace, very fluid motions/stride, etc.  I still feel very awkward in my stride but this longer stride and pace felt much more natural/familiar to me.  I just need to put the miles in and keep working and I'll be back to feeling that again.  A bit frustrating, but I feel the changes happening slowly so that keeps me coming back for more.  :-)

They moved my Steeler 5k to a Sunday and so I may pass - not sure I'm ready to race yet anyways despite it being a very flat 5k.  Plus, since my employer is the sponsor for The Great Race (and I get in free) I'm thinking about doing it.  I've always avoided racing on Sunday so I've never run this one, but I may have to justify it this year since it does benefit a good cause and my training has been less than optimal - oh, and it's free.  I need a goal race to work toward so I don't make excuses.  Besides, if I get someone upset at me for being late for a meeting because the showers were full I should get a free pass since I was training for The Great Race, right?  :-)

They've got a 5k and a 10k.  It's a somewhat aided course since it's a net negative elevation (that's the definition of an aided course, I think).  I'm not sure I could do a 10k and not have to walk some right now but I think I may sign up for it and either "race" the first 5k for a time and then jog in the rest or just do my best and see how I do.  I'd be disappointed if I signed up for the 5k and then felt strong enough to do have the 10k by then.

Ok, back to work...

Some more miles at about 9:00 pace.  Wanted to do another few laps but didn't have the time.

Since I missed getting out on Saturday to put my mileage to a new high for the week (double digits), I decided I needed to kick this week off right!  I ran my familiar run across the river and to the 31st Street bridge and back.  I ran the 2.12 miles to the bridge, stretched for a 1.5 mins then headed back.  Pace was decent, I think it was about 8:30-8:40 on the way out and a little slower on the way back (closer to 8:55 I think).  I paused for about 45 sec at the 3.2 point, then since I had a goal of running 4+ miles today, I kept going until I noticed the final 1/4mi beep letting me know I could stop.  But I didn't.  I pushed on for the last 0.02mi to the top of the hill.  No pain no gain!  LOL 

The miles were tough towards the end, but I can feel myself getting stronger which is encouraging.  The legs still tire easily, though.

I finished off the night with Little Caesar's Pizza, soda, and watching one of my favorite movies of all time - Top Gun.  The worst part of that movie is the lovie dovie part.  The fast forward button comes in very handy.

Running group today was a speed workout.  First time back with the group - a couple new faces which was cool.  Went to Point State Park and ran the circular path that is almost exactly 1/4mi.  Ran 2x400m (1min rest between), 1x1000m (3min rest), 2x400m (1min rest between) to round it out.  Cool down lap and a jog back to the gym.

Times were decent (1:40, 1:41, 4:45, 1:45, 1:43) - nothing to write home to mom about, but not terribly shabby either.  No pain or discomfort except for the burn in the lungs.  :-)

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