Rhett

TM hill setting level 4 set at 8.0 (7:30), wanted to go for 1 hour.  After mile 4 I was pushing harder than I should have been for an easy run, so I took it off the hill setting and run flat for the last 4.

Total run 8 miles, 60:00

I decide to try out one of the classes at the gym, so I asked around to find out which one would be a really good work out. I was told to try out the CardioCore class on Tuesday morning at 5:30. I went to the class and it was a pretty good workout, something that would probably benefit me once a week and help mix up my routine a bit. And bonus, I was the only guy in there out of about 30 people. :) If only I had know about these classes back in my single days!

Anyways after class, I did a little extra weight training for areas I didn't think the class hit well, did some extra ab work, did speed intervals on the stairs for 20 minutes, then an easy 8 min mile on the TM for cool down. Overall it was a nice well rounded workout.

I was excited when I rolled out of bed at 5:15 this morning.  I was planning on attempting my first speed workout in over 6 months.  To keep myself from injury I'm doing all my current running on the TM where I have a bit more cousion and I can keep myself from running too fast.  After setting the TM at my standard 1% incline I warmed up with 2 miles at 8:30 then ran 3 one mile repeats with half mile rest intervals.  I did the repeats at 6:15 which definitely made me work, but did not kill me.  Then I cooled down with 1 easy mile at 8:30.  While I can still feel a twinge in my foot I had to significant discomfort.  I will pay close attention to how it feels the rest of the day and tomorrow though.

Total run 7 miles

Weight training mostly focusing on lower body and core, some light upper body.  Then 30 min eliptical. 

6 very easy miles, TM 1% 7.5 (8:00)

I decide to sign up for a little local 3 mile race for tomorrow, so I wanted to keep it easy tomorrow.  It will be interesting to see what my fitness level is since I haven't done much running over the last 6 months.  It should give me a good idea on how much work I need to get done between now and Jan when I start my real training.  No matter how slow I am, it will be a PR though since I've never raced a 3 mile race. : )

Today I went to the local 3 mile fun run to test out my foot and my fitness level after about 6 month of little running. It was a nice course run down the parade route right before the parade. We ran one mile downhill then 1 mile back up the same hill then the 3rd mile back down to the finish. I had no idea how I was going to do. We got started and I ran the first mile in 5:50, the second back up the hill in 6:40, and the final back down again in 5:38. My garmin reported the last mile a bit short so I don't know if it was a true 3 miles. Anyways total run was 18:08 so I'll take that considering my current lack of running.

I got 4th overall and 4th in my age group. I had no shot at 1st or 2nd with finishing times of 14:53 and 15:15. I had my sights set on third, but he maintained about a 200 yard gap on me the whole race and I never seemed to close any ground. There is another local race in 2 weeks, a 5K on a much tougher course. I hope to get out there and run around 19:00 if I can get in a little speed work between now and then. My foot only gave me some minimal pain right around the end and my podiatrist was there racing, so I talked to him a bit. He said to come in and have my orthotics adjusted.