Brooke's Baby

about 10 miles (prob a little longer) at somewhere between 7:45 and 8 min mile pace

4X25 pushups

4X 2 min planks

 No binge tonight... today would be the second day without one. Another goal: I am trying to eat no processed food because I do not want to support the food industry and all the harmful effects it has on its workers and the environment. Also, all those chemicals cannot be good for your body!

My hip is a little sore today from running... it feels like one of the muscles on the side of the hip. This reminds me I should do a little weight training for injury prevention. I just need to figure out when would be best to do it... Probably not on days when I do hard workouts (duh) (duh)... Ill think about it some more.

"Every morning in Africa, a gazelle wakes up.  It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up.  It knows it must run faster than the slowest gazelle, or it will starve.  It doesn't matter whether you're a lion or gazelle - when the sun comes up, you'd better be running."
         

Hip muscle is still a little sore but feeling much better! I decided to skip dance tonight because I think it could be not so great for the muscle... I will definitely make up the class later this week though. I decided to enter my first race next Thursday. it will be a 5 mile race.. I hope to break my very unofficial pr of 30:30.. any advice for a first time racer? nutrition/training etc??

Another binge at breakfast.. that stupid cereal gets me every time and I know how awful I will feel afterwords. I have changed my goal.. now three days without a binge and I can treat myself... just gotta make it through Friday now!!!!

Great swimming workout today:

Warm up (repeat 2 times)
•	2 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd
•	1 x 100yd Backstroke Swim (Kick every 4th 25yd), rest 0:20 / 100yd
Build up (repeat 2 times)
•	1 x 100yd Zipper, rest 0:15 / 100yd
•	2 x 100yd Freestyle Push & Glide, rest 0:15 / 100yd
•	4 x 50yd Breaststroke DPS, rest 0:10 / 50yd
Core (repeat 4 times)
•	5 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:20 / 100yd
•	Rest 0:30 seconds
Warm down
•	1 x 100yd Freestyle Push & Glide, rest 0:15 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd

Then I did some injury prevention resistance training.. I always feel much better and stronger when I have been keeping up

A Track workout in the evening finished off my day: Warm up 20 min jogging (2.5 miles)  

distance: 1000, 600, 400, 400, 1000, 600, 400, 400, "magic 800"

Times:  3:31, 2:05, 1:19, 1:18, 3:35, 2:06, 1:19, 1:15, magic 800 means stride corners and sprint straights instead of running at 1 constant pace

13 min cool down jog

I also did a time trial for my 400 and 100 after the workout... keep in mind this is probably very inaccurate because I was timing myself with a watch and it was done after a very long day... but my 100 was 13.12 seconds and my 400 was 1:10. Sasha advised me to try to get these times for distances to see if I could run a 5 min mile, which is one of my goals... we will see what he says :)

Also new pair of shoes! I got a pair of an older model of asics at a GREAT price, so couldn't say no. Its probably better to have more than one pair of sneakers when running alot (lol)

Another swim workout today... I was planning to do another set of 50yd free and another 1X200 but had to get out of the pool :( there is nothing worse than having to cut a workout short when feeling great Warm up (repeat 3 times)
•	1 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd
•	1 x 100yd Backstroke Swim (even pace), rest 0:15 / 100yd
Build up (repeat 4 times)
•	1 x 100yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100yd
•	1 x 50yd Streamline Kicking, rest 0:10 / 50yd
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
Core
•	10 x 50yd Freestyle Swim, leave on 01:02 / 50yd
•	6 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd 1 X 200yd freestyle Also ran an easy 7 miles at conversational pace probably about 7:30 min miles...felt great need to get some stretching in now though! I am feeling a little sore in my upper body

ran about 12 miles in 93 min so about 7:30 min mile pace.. a little sore from yesterday so it was a slow start but felt great

wonderful ballet class in the morning.  I also had a chance to row on the river for about 2 hours which was very relaxing. I also did a speed workout this morning....

1 mile warmup then 5x400, 600, 600, 1000, 1000 then 1 mile cooldown

Times: 1:21, 1:20, 1:19, 1:20, 1:14, 2:10, 2:08, 3:45, 3:44

Very long run today... about 19 miles in 2:20. Longest run ever...