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Interval day... first actual speedwork in over a year<br>
1/2 mile warmup<br>
1 mile - 6:35<br>
1/2 mile recovery<br>
800 m 2x - 3:15, 3:18<br>
400 m recoveries<br>
400 m 4x - 1:36, 1:33, 1:33, 1:32<br>
with 200 m recoveries<br><br>
45 minutes weights and abs afterwards
 

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6.39 miles at an 8:08 pace. Somehow this slowing down is not working. The last run I did was at a 7:48 pace and I worked for it. I figured that there wouldnt be anything left in the tank for this one. But I guess I figured wrong.<br><br>
T
 

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8 miles at the park. It was hard. probably hills + mugginess + new shoes + it being friday <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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13.1 in a few seconds over 2 hours. 45 minutes on trails with lots of poison ivy and serious bushwhacking!!! <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> 70 degrees at the start at 6:30 AM. 80 at the end.<br><br>
Forced myself to walk/run <img alt="shock.gif" src="http://files.kickrunners.com/smilies/shock.gif"> . Man, it's hard to start running again.
 

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Easy 4.16 mile run around the neighborhood, in 35:56.
 

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First run after my break off track in 6 days. I felt a bit out of shape but not too bad. The 25 mph headwinds for the first half didn't help.<br><br>
4.4 at 7:44 pace.<br><br>
Keep 'em easy everybody...especially you Mike. How you feeling? The ankle?<br><br>
Have a great day.
 

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Ankle is better and will be fine<br><br>
I will do a little cross training at lunch - God willing - My lawn is wildly long - I figure 45 minutes of mowing should do it - At the highest setting - heck if I had time I would mow it twice right away.
 

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Taught my second hard pilates class in a 24 hr. period = my whole body is <b>sore</b>.<br><br>
I have 5 mile & 8 mile runs still scheduled this week, to do no later than Sunday.<br><br>
If I'm feeling more recovered I will do one this afternoon ... otherwise it's doubling up after teaching spinning tomorrow. Hmmm.
 

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Hola.<br><br>
Good to be back. Ran an <i>extremely</i> (as in insanely) hilly 9 miles with 8x100 strides at the end. Felt great. Very slow, but you have to see these hills to believe it. 1:37:53.<br><br>
Tigger... Toronto? October 14th?
 

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power mowed(walking) the lawn at lunch 29:07 - can't run because I am tapering.<br><br>
Got my clothes packed - golf clubs in the truck -<br><br>
Dang - I forgot my camelback - Don't think I want 15 without water - Although it is suppose to be really cool up north in the morning -<br><br>
Spose I will have to stop back home on my way out of town.
 

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weights/total body<br><br>
got started on my lifting too late in the afternoon....I get cuckoo about my daily time frame, so this threw me off to begin with....<br>
was very distracted<br>
got bored<br>
bailed on some of the core<br>
focus wasn't there in any w/o other than pushups<br><br><br>
oy<br>
oy<br>
and<br>
oy
 

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I want to say thank you for your encouragement and let you know I am still alive. I did W5D3 today, my first 20 minute run without walking, and it was, well, I won't say fabulous but wow, what a sense of accomplishment at the end. I am quite sure I am now ready to leap tall buildings in a single bound. Ok, that was a lie. I'm not ready to do that. I can run 20 minutes without stopping though so that's almost the same thing right? Well of course it is. I also had my gait analysis today and got a more appropriate pair of running shoes so my feet feel better. That was the best advice I got. SO worth it.
 
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