SUB THREE OR BUST!

AHHHHH today is relax have a beer 7 burger day. I have been eating like crap latley anyway. Time to start cranking up the miles & the training as today is my first Official day a s a blogger. I backfille the last week or two of training I have been back running for 8-10 weeks now. Prior to that I was dormant from December to end of February

Tempo run in a down pour gotta love it : ) for 3.8 miles at 7:18 per mile pace. Steady to hard effort sucking some wind tonight as I have a little bit of a head cold & fair amount of sinus congestion sort of made it tough to get a good breathing rythm. The next couple days will be EZ miles to freshen legs for Flying Pig Marathon (I am doing the Relay 6.9) mile portion. Forgot to add had a 30 minute strength session at YMCA at lunch. Dumbell Bench pressses 40 lbs 12 reps warm up.. 55 lbs 12 reps 65 lbs 8 reps 75 lbs 4 reps. Triceps 3x 10 reps, biceps 3 X 10 Reps 1 set shoulder x 12 & 1 Set back / lats x 12 reps.

Went out for EZ jog guessing 2.5 miles at lunch.

ran 3.6 at steady / ez pace 9:17 minutes miles with couple tempo pick-ups in middle. I am running 6.9 mile relay portion in Flying pig marathon Sunday. Still have a very stuffy head & congested it is tough to get enough oxygen in. I am hoping to un 7:15's Sunday ... so hopefully I can get rid of this cold & run a decent time.

EZ 3.5 miles at 9:20 pace couple 1/4 mile pick ups at 7:00 mile pace. Lifted weights for 25-30 minutes. Bench 3 sets 10 x 135, triceps pull downs, biceps curls, shoulders / back

Ran 6.9 mile relay portion of the Flying Pig Marathon today. Ran my leg in 47:57 or a 6:56 mile pace. Pushed the pace best I could the entire leg up & down the hills

LIFTED WEIGHTS AT LUNCH 3 SETS OF 12 X 135 LBS BENCH PRESS, 3 SETS TRICEPS, 3 SETS BICEP CURLS. EZ RUN 9:50 SECOND PACE STILL A LITTLE SORE FROM 6.9 MILE 10K TYPE EFFORT YESTERDAY.

EZ 4 miles still somewhat sore in the calves from 10K plus effort Sunday. going to start working on slowy building mileage each week

EZ 4 mile run again - actually still sore from 10K plus effort? Mainly claves... Anyway trying to stay consistent with EZ efforts until zero soreness. I feel best towards the end of my runs... seemes to be when all the little kinks are worked out..

No running today, However I did lift weights for upper body Bench press did 135 X 12 155 X 8 165 X 5 175 X 3 Then sonme EZ Biceps & Triceps I decided to Take the day off from running since it has been quite some time that I have went 4 days in a row running wise and my calfs have been fairly sore. I will get Back on track today with a 4 miler than a long run tomorrow. Next Week I plan on upping the mileage by 10 % and so forth each week for as long as I can handle it... I need to drop some weight I am right at 160 (Naked) right now that is a good bit on a 5"8" frame guessing probably 10-12% Body Fat. Ironman shape last year i was 152 8% body fat. Working to get back to that

1 mile warm up at 9 mi/pace HR @ 138-140

1.75 mi at 7:13 / mi pace HR @ 163 - 165

.25 mile at 6:00 / mi pace HR @ 181

1 mile at 9:30 / mi pace HR @ 149

All done on treadmill so actual paces probably slightly slower. I ran Zero grade. Rarely do i run on a treadmill but today was rainy & cold & I stayed inside...

ran at what felt like an EZ / steady pace 8:39 minute / miles. Ran forst six in 53:00 or 8:50 second miles Ran second six miles in 50:50 or 8:28 per mile. Avg HR 149-153 entire time...

EZ 5 miles today. AVG HR 142. 9:00 miles. My goals is 5 runs of 5 miles and a long run this week to slowly ramp up mileage again. Strange but i feel i am getting faster every time I go out the door. I think it is the EZ runs. I have never done as many EZ runs as I have the last 6-8 weeks.

Lifted weights for upper body at Lunch 135 x 12 145 x 10 155 x 8 . Ran EZ 5 miles at 9:00/mile pace

5 mile run at steady tempo run type effort ran 7:36 / minute miles on avg last mile probably a little fater. HR avg 162 felt pretty good.

recovery day no running today

mile 1 ez warm up 9:00 - 9:30

mile 2 steady 8:30 to 8:00 pace

mile 3 7:03 pace

mile 4 6:53 pace last 1/4 @ 5:50 pace

mile 5 ez 9:00 pace

all on treadmill / severe thunderstorms here in Ohio : (

EZ 5 miles right at 9:00 / min miles. Effort was EZ HR was 139-142

15 mile run avg 8:39 / miles pace. HR avg of 151 few 1/2 mile pick ups at different stages of run too break up the monotony. Other than that felt good.

6.2 mile run EZ 9:00 / Mile pace. Cruise / recovery run from long run yesterday.

EZ run avg 8:31 / mile first couple miles felt sluggish then picked up pace & mixed a few fartleks in. Felt stronger as the run went on.

Pushed pace a little after 1 mile warm up pushed the next 2-3 miles at steady to hard effort than backed off & cruised the last 1 mile in.

No running today / Day Off

6.2 Very EZ miles tonight 9:00-9:15 pace / recovery jog....

Ran an EZ 6.2 tonight probabaly 9:00 minute pace or slightly faster just cruising..

did first two a day work out. my daughter Sydcney had her 8th B-Day party today sdo time wss crunched to help get ready and to socialize with family.

5 miles at 9:00:A.M. EZ 9/minute miles

10 miles 5:00 P.M. VERY Hard 88 degrees VERY HUMID... avg 8:50's no more MID DAY RUNS IN THAT HEAT : (

bumping up mileage again tomorrow. trying to bump up to 50 miles n ext week.....

seven EZ miles no watch no HR monitor. did some pick-ups / fartleks and held faster pace 3-4 times for 1/4 to 1/2 mile just for fun...

EZ 7 mile run tonight cruised right at 9/minute miles. VERY hot 90's here in ohio.. but HR stayed around 142-145 for 95% of run.