"A Hefty Hunk Of Steamin Junk"

A beautiful morning run today along salem canal road and my legs were feeling very tired and wanted to go slow so I let them. My plan for this month is to do 6 miles a day during the week except Friday's and then a longer run on Saturday's and then I will continue the elliptical as well. Average pace was 9:17 with my HR average at 138 total time was 56:22, and then I only had time for 12 minutes on the elliptical. I will need to get up a bit early on Monday's and Wednesday's or I want have enough time to do my strength training, I then did my strength training and some push-ups. I want to go to the track this week and do some speed work, maybe tomorrow or Wednesday, I will have to see how the old legs are recovering;-)

See ya tomorrow.

I headed out towards Mini GU corner and the plan this morning was to do 3@400 meter repeats with a 400 cool down between each repeat. My legs were not feeling real good from the start but I got through it, I warmed up with 1.5 miles and then started my first repeat and they went like this; 1-1:39(6:38) way to fast, 2-1:43(6:54) a little better, 3-1:46(7:04) more like it, my HR was like this 154, 149, 154, I felt like I was breathing way harder than that but who knows. I didn't feel real good on the way back my legs were totally dead, but they were dead from the start of the run so I don't know whats up with that. Average pace for the run was 9:08 average HR was 141, I ran really slow on the way back it felt like my legs were hitting the wall!!! I finished up on the elliptical for 20 minutes at a moderate pace, rpm was between 90 and 95. I hope my legs feel better tomorrow, because they sucked today!

See ya tomorrow.

I slept through my alarm again so it was an afternoon run today;-) I dropped my son Ethan off at soccer practice at the loaferview park and then headed out on my run, I went out towards mini GU corner and ran into my Brother and then ran with him for a few miles and I left him and headed back to the park to pick up my son. I then tacked on another mile while I was waiting for him to finish up, my legs were still tired and not real responsive and a little niggle of pain in my left groin again but not to bad. Average pace was 8:51 average HR rate was 143 total time 1:04:11, I went a little more than usual because I knew I wouldn't have enough time to do the elliptical today, we are on our way out to eat as a family... I hope my legs will feel better soon they have been dead this whole week and I don't like it, Hopefully as the week goes on they will perk up;-)

See ya tomorrow.

I ran in the early afternoon today, my son Ethan had some minor surgery on his foot so after I got him situated I went over to the office for a few minutes and then he started to call me every few minutes saying he needed something so I headed home. When I got home he was sleeping so I headed out for a run, the wind was blowing a hundred miles per hour and then it started to rain on top of that so I headed for home. I got home just in time as it really started to pour, so I jumped on  the elliptical and push it pretty hard for 40 minutes. I started with a 10 minute warm up and then I did the Contenders course for 20 minutes with resistance up to 5 and then I cooled down with another 10 minutes to round out the 40 minutes... After that I did my strength training on my upper body and then I finished up with some push-ups and some crunches on the big rubber ball, I felt pretty good with the effort but my legs on the run were still showing some serious fatigue, but oh well at least I got her done today. Average Pace for the run was very slow, 8:51 HR average was 143 total time was 29:25

Groin was a little tender at first but then loosened up, I'll see ya tomorrow.

Rest... I wanted to run today but thought I would relax and try and go longer tomorrow with fresher legs, so I'll see you then...

I slept in this morning and didn't get out until after 7 but I headed out to Osborns and then hooked up with Tom and ran a few with him and had a nice chat and then I headed back towards the house. The pace on the way out to Osborns was up beat sub 8:30 and then Tom was taking it easy so I just cruised around the riverbottoms for awhile and it felt good. Then I got a drink at Osborns and then headed for home the pace was upbeat on the way back except I hit some head wind that slowed me down on a few of the miles. When I got to mile 11 I told myself that if I could average under an 8:30 mile for the last 4 miles then I can fore go the Elliptical, so here we go; 11-8:21, 12-8:33 lost it just a titch here, 13-8:23, 14-8:10. I was tired on that last one but gave it all I had to the end, and finished pretty strong with tired legs and with still trying to get my speed back, but I'm happy with the effort. Average pace 8:35 and my average HR at 147, total time was 2:00:25. It was fun running with Tom it made those middle miles go by fast, I still have a long way to go  I'm about a minute slower than I want to be for tempo pace so I need to work on that, but I feel I'm on the right track.

See ya Monday.