Decide--Commit--Succeed

Well the wind was blowing from different direction today, out of the south ahead of tomorrows storm. HDOY today it hit a big whoppin 80 degrees it felt nice. Today was a little recovery run went out to GU Corner and came back headed up canal road then turned back around at the golf course and headed home. My average pace was 9:17 nothing to speedy for this old guy. Finished with 30 min. of Bowflex on the upper body. And did 300 crunches.

What differance 24hrs makes in the weather. Yesterday 80's and today snow and upper 30's. Needless to say I opted to stay indoors and did 30 min of the eliptical and 30 min on the Bowflex. Ended with 300 crunches. I just was'nt in the mood to fight the wind and the snow this afternoon. We will give it a shot tomorrow. See ya then.

Today I did the route up around the golf from the power house road and then worked my way back down canal road. The north wind is blowing really  hard today which made for a cold run. The last half of my run was all head into the wind which made for a difficult run. It's is supposed to get beter weather wise the next few days. 70 on friday sweet!!!!! My total time today was 1:17:37 which gave me a 9:25 pace not bad with alot of uphill and into the wind. I also did 30 min on the bowflex, worked on upper body and finished with 300 crunches.

Miles 1. 9:30

         2. 9:23

         3. 9:19

         4. 9:26

         5. 9:11

         6. 9:21

         7. 9:51

         8. 9:27

What a perfect afternoon for a run, finally. Mid to upper fifities with a slight breeze from the north which was really comfy. Decided to do a marathon pace run today, first one of the season. I did the route going down scenic drive then up the canal road to GU Corner and back to home. 3 miles were a gradual uphill work out. My total time was 1:04:26 with a 9:08 pace, not bad with the uphill that was involved. My mile splits were as follows.

Mile 1. 9:28  Down hill warm up

        2. 9:30  begin gradual uphill

        3. 9:27  still uphill

        4. 9:11  Flat across river bottoms to GU Corner

        5. 9:08  Back across R.B. road

        6. 9:30  Hil up out of R.B.

        7. 7:50  First time under 8 min mile. Felt almost at threshold

I feel good about this workout today. Now if I could hold this pace for SGM that would be sweet!!!! Still alot of work to do. I also did 200 crunches. My grandson was napping so I did not get in any Bowflex. We will do tomorrow. Then long run on sat. See ya then.

My goal for my long run today was to go beyond 10 miles, and include Harry's Hill. So that is the route I decided on for todays run. It was great weather was able to get it in before the old south wind kicked up it's ugly head. My goal for marathon pace is about a 9:00 min mile. So I tryed to keep it about 30 sec. slower today and run a pace of 9:30. It actually ended up around a 9:38. So I was 8 sec. slower than my goal. But with Harry's Hill and some other's that come up out of the river bottoms it kind of took it's toll. I went out over H.H. came down Woodland Hils Drive and back home. Felt ok for the most part, but I need some more hill work they kind of kicked my butt today. Mile split's are as follows.

Mile 1. 9:39

        2. 9:22

        3. 9:28

       4. 9:21

       5. 10:05 Graduale uphill for mile

      6.  11:40 Harry's Hill, ouch

      7. 9:30

      8. 9:18

      9. 9:16

     10. 9:16

     11. 9:28

     12. 9:48 400m hill

     13. 9:14

The last 4 tenth's was an 8:52 average. Ok week of training despite the ever changing weather and wind directions. Have a great weekend!!!!