Positive Running

Today is a non-running day, so I burned 620 calories on the elliptical machine and did 30 minutes of standing yoga exercises.

Another non-running day.  Burned 850 calories in the gym:  250 calories on the stationary bike and 600 calories on the treadmill at an 8% incline for 1500 vertical feet and over 3.5 miles.

Ran 11 miles with Wesley and Kevin along the north side of the Arkansas River.  Ran the first 5.5 miles at about a 7:45 per mile pace on a 75 - 77 degree morning with the dew point at 68 (muggy!).  Ran the second 5.5 miles at a slower pace of about 8:20 per mile, for an average of 8:05 per mile for the 11 miles.

Felt good considering the heat, but it will get hotter and muggier in July.  Looking forward to doing some speed work later this week.  Haven't done speed work since 1994, so this should be interesting.  I'll take it slow the first few times to avoid pulling or straining anything.

Worked out in the gym.  Burned 660 calories on the elliptical machine.  Left knee is a little sore and tight.  Probably need to do some stretching tonight.

Burned 250 calories on the elliptical machine at the gym.   Then ran 10-miles with Kevin at a slow pace (8:25 per mile) along the North shore of the Arkansas River.  My left knee was tight so we started slow and I ended the last two miles slow.  Otherwise, most of the run was at around an 8 min. per mile pace.  We started at 6:10 a.m. and the temperature was 75 degrees with a dew point of 66. 

Kevin and talked about different legal cases, including some trademark cases and related jury reactions to various arguments and types of evidence.  We are planning to do some speed work tomorrow, and my left knee feel much better after the run.

Ran with Kevin for 7-miles on the trail north of the Arkansas River.  It was a good start to a muggy 74-degree morning. 

Ran the first 1.5 miles at 8 min per mile to warm-up. 

For 3 miles, alterated running quarter-mile intervals followed each time by a quarter-mile of recovery (walking/jogging).  I took it slowly because my left knee and hamstring are a bit tight.  My quarter-mile times ranged from 95 secs to 105 secs --  a little faster than a 10K pace.  My intent was to pace my body close to it’s lactate threshold -- the point in which your body starts producing lactic acid.

Kevin's quarter-mile times ranged from 78 secs to 82 secs -- much faster!

Ran the last 2.5 miles without intervals at 8:20 per mile.  I need to run speed intervals at least once per week to build up my speed in short distances.

Recovery day.  No running or working out in the gym.  My left knee needs a break.  I may need to change running shoes.  Will try a new pair on Monday.