Rhett

TM 1% incline, 6 miles EZ  47:00
My calfs were sore from doing the stair climber machine on Saturday, but the run felt pretty easy. 

Weight training, heavy lower body, light upper body.

20 minutes on the gauntlet...almost died, sweated like a pig...I know pigs don't sweat.

15 minute cool down on eliptical

I felt like I worked pretty hard this morning.  I've got that total body burn thing going still a few hours later.

Another 6 on the TM at 1% incline. I did the first 5 easy. HR stayed in the 150s then did the last one at 7 min pace. HR went into the low 170s by the end, but I still felt strong and relaxed.

Total run 6 miles 45:58

Felt good today. Still no foot pain. I really would love to ramp up the milage, but I'm going to try and keep it to just 3 runs a week at least for a few more weeks. Keep reminding me to do that. It is so tempting to run too much.

Weight training.    Heavy Upper body, light lower body.

20 minutes on the never ending rotating stairs.  I'm getting better at it, up to level 16 on the speed interval setting.  Then a 5 minute cool down on the eliptical.  Had to hurry and hit the showers so I wouldn't be late to work.

I had to write the final draft of my talk for tomorrow so I had to take my run outside today.  I haven't run outside for months.  I always write the final draft of my talks while running outside.  It is amazing how much more readily the thoughts flow during a nice good long run.  It took two drafts, but I finally got it right where I want it and am happy with the talk.  My run on the other had was not quite as easy.  I'd forgotten what it was like to run up those steep hills.  Before Boston, I was scampering up those hills like a deer.  Now I'm more like the litte train that barely could.

8 miles 1:07:43

Here is the "I'm an idiot" part of the report.  I was only going 8 miles so I figured I didn't need to take my fuel belt even though it was 91 degrees when I left and 96 when I got home.  That was a big mistake.  I did take a page out of Fly's book and stop at a park and wet my shirt around mile 5.  I did learn what my sweat rate with just over an hour of running in those conditions is since I didn't drink anything and I weighed myself right before the run.  I lost 7 lbs during the run.  So I guess it is like 112 onces per hour.  That's a lot.  I don't think I can drink that much.

And the "Interesting Fact" part of my report.  If you have the Garmin 405 and you let it sit for a few months without charging it, you loose all the memory, settings, history, etc.  and have to reprogram it before your run.  I spent about 10 -15 minutes getting it ready for my run this morning.  Next time I take an extended leave from running I'll charge my Garmin every few weeks.