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A light 2mile run this morning - week three of my effort to get back into shape. A rain last night made the temps cool this morning; though it'll be hotter as the day continues.<br><br>
I was dragging though most of the run - I'm looking forward to the day when 2 miles is just the warm up and not the finished run...
 

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8 miles. Each mile got progressively slower, but I pushed through it. Overall, an 8:25/mile avg pace.
 

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2.5 mile warm up, 5 mile tempo at half marathon pace (38:47), 2.5 mile cool down. Followed up with some stretching. Felt good overall. My arm is still being a little funky after last weeks fall.
 

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weights:<br>
Upper Body + core/pyramid format<br><br>
this morning, when I woke up, I felt o.l.d.--->hit-by-truck-achy-ratchety-stiff feeling<br><br>
the lifting torture sesson session helped to work out some of it
 

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10 miles w/ 5 at tempo. Total time = 1:11:57. Average 7:12s. Averaged 6:40s for tempo portion. Best run in a while. All this done on day that should have been a rest day.
 

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Geez, not only do you do the same workout as me, but you do it better! <i>Show-off!! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"></i><br><br>
Nice work.
 

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7 miles on the treadmill and 3 hours of teaching music/movement to about 80 3-4 year olds at VBS. The later was the harder of the workouts. I think I should be able to count it for VRAA<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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kruss-- I give you permission to count it, for what it's worth (which is nothing)<br><br>
Good job on your run, Notey, that's impressive! And Aphigirl, I still believe you could beat him if you were really trying.....
 

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Feeling very lazy - slept in this am - Then 5 easy miles at lunch -<br><br>
I will have to pay for my running sins this PM<br><br>
Good running to all -
 

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Scheduled day off for me too. And a lovely recovery week at the end of Mesocycle 1. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Biked 30 miles. Didn't get to use my new road bike, cuz when they switched out my pedals, they aren't compatable to my shoes <img alt="sad10.gif" src="http://files.kickrunners.com/smilies/sad10.gif">
 

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Intervals tonight -- 4 X 1/2 mile at about 5K race pace. With warm up and cool down I did a bit over 5 total.<br><br>
I like intervals.
 

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30 minutes, unmeasured this morning. A mile walk later on. I skipped my evening weights class because I just had a cust removed from my nose, and they suggested I take it easy for a day or two. The incision site is a bit dore.<br><br>
Aphigirl- I hope your arm feel better soon.
 

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Woot! Great runs. Notey was smokin' fast.<br><br>
4 miles easy. Cooled down with 4x strides. 20 minutes weights/core on exercise ball.<br><br>
Ready for interval workout on the track tomorrow night.
 

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worked late - and only had time for 12.5 miles on TM @ YMCA before close<br><br>
8 progressive miles - to fast end of easy (6:40) and then 8 hill repeats<br>
Up = .25 @ 10.0 MPH + 4.5% incline down = .25 @ 7.5 mph and 1.0% incline<br><br>
Funny the TM at Neenah Y are limited to 10.0 MPH, but on the up hill parts it read 10.2 mph or 5:52 pace - Must be all this clydesdales weight + incline forcing the belt faster than the govenor on the TM wants.<br><br>
Anyway - It was a decent workout -Work, but not a killa workout.<br><br>
Good running to all -
 
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