"A Hefty Hunk Of Steamin Junk"

Another beautiful mourning for a run, I am loving this weather. I was planning on increasing my mileage this week but I think I will wait and see how the next few day's go. Standard 2 mile tempo run with 2 miles at marathon pace or close to that, I have this one stretch of road on this course that I alway's seem to get ran off the road by a stupid unattentive motorist. I am going to have to find another less busy road. My splits went as follows; warm up of 8:50, 8:45, then tempo at 7:54 & 7:32 which is some what slower than last week my legs were not feeling real great today. Then I did three cool down miles of  9:06, 9:07, 8:36,  total time was 59:54 with an average pace of 8:33. My Heart Rate maxed out at 152 on mile 4,  with an average of 143 for the run.

I checked my heart rate when I woke up this mourning and it was at 60 beats per minute which seems kind of high for a guy who is in decent shape and is not over weight. My weight is 163 pounds at 6.0" feet tall. I don't know if this should be a concern or not,  It seems it should be around 40 or 50 not 60 beats per minute, should I be concerned... I don't know. I will check it tomorrow to see if there is a difference.

Mave Rider 3

Another beautiful mourning for a run, we are getting spoiled. I had a very nice recovery run today and I even increased my mileage by a mile for a total of eight. This course that I run has some real small hills in it, just small enough to get the blood pumping and the legs moving. About half the miles have hills and the other half is pretty much flat which makes it good for recovery after the smaller hills. My splits went as follows; 8:31(HR146), 8:50(141), 8:55(146), 8:49(145), 8:28(145), 8:46(143), 8:59(139), 8:42(141). Total time was 1:10:10 with an average pace of  8:45, mile 5 I was really happy with,  it had alot of hilly parts in it and I was able to pick the pace up alittle bit so that was cool. Tomorrow I want to do Harry Davis Hill but that will depend on the weather as it is suppose to be bad with possible snow, so I will have to see.

I also did 30miuntes of lower body wieght training with some core training mixed in. I also did 65 push-ups alternating between sets with crunches totalling 200 on the rubber ball.

See Ya Tomorrow

Asic GT2120

I wasn't able to run this mourning, the wind and rain where almost unbearable. So I ran when I got home from work, and it was comfortable. I decided to try and do a tempo run, my goal was to try and keep my average pace around the 8:15 to 8:30 per mile range. My splits went as follows; 7:55(HR141) 8:18(149), 8:12(148), 8:28(149), 8:03(147), 8:19(150), 8:22(151), 8:22(146). My total time was 1:06:07 and my average pace was 8:15 with an average HR of 147, my heart rate monitor said  my max heart rate was 158, which was when I was coming up a small hill on mile 7. All in all my legs felt really good they were alittle sluggish towards the end, but I think that had to do with the extra mile I am doing this week per day.

I might be a little tired tomorrow mourning because of the short turn around from this afternoon to tomorrow mourning, but I will see how my legs hold up in the mourning.

Asic Kayano 13

See ya tomorrow

My poor legs where wiped out from last nights run, I did not have enough time for them to recover. So today I just did a nice slow jog trying to keep things easy, like Sasha says it is okay to go slow, well I did go slow today. My splits went as follows; 9:02(153), 8:58(139), 9:17(141), 9:23(139), 9:15(134), 9:17(135), 9:10(136), 9:01(139). My total time was 1:13:30 with an average pace of  9:11, my legs are pretty tired. At least I get a 24 hour recovery unlike yesterday to today, which was under 10 hours for my legs to recover. I also did 80 push-ups and 200 crunches all done in sets. No strength training on my legs as I feel they have been worked enough in the last 12 hours, maybe Saturday I will work them harder.

See Ya Tomorrow.

Wave Rider 3

Today I felt alot better than yesterday, my legs seemed to recover some what from yesterday. I tried to keep my average pace about 1 minute off my marathon goal pace, which is 7:35 to 7:40. My splits went as follows; 8:45, 8:48, 8:29, 8:35, 8:27, 8:45, 8:53, 8:27. My average pace was 8:39 for a total time of 1:09:18 my average heart rate was 139. All in all it was a great mourning for a run, a little cooler but beautiful.

Asic 2120

I was able to do a longer run today. I did 10 miles last Saturday and then 10 this Saturday and then next week I hope to up it a mile on the weekends. I am going to try and do 8 during the week and then slowly up my Saturday long run each week by a mile. My splits went as follows; 8:20, 8:16, 8:36 had some hill on that one, 8:04 with some downhill, 8:23 with some more up hill, 7:55 flat, 8:28 more hills, 8:34 even more hills, 8:47 cool down, finished with an 8:34. My Heart Rate maxed out at 151 for an average rate for the run at 144, my average pace was 8:24 which is a 1:10 off my marathon goal pace,  total time was 1:24:09. My legs felt a little sluggish towards the end but I was able to pick it up the last mile which was kind of nice. I had a great workout this week I am really proud of how I stuck with it through the whole week, I hope to do the same next. week.

Asic Kayano 13