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Took the early spinning class this morning, and will teach pilates this afternoon.
 

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weights:<br>
total body + core/SuperSet format
 

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30 mins stepper<br>
30 min power ike at 4.1 mph on incline 7-10%<br>
30 mins stepper<br>
30 mins elliptical<br><br>
ROAR!
 

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5.5 miles on trails and hills. 71 degrees. Felt great and pushed the hills, hard.
 

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Hi all,<br><br>
Great running folks! Keep it up!<br><br>
Sparky - Here's hoping you keep feeling strong! And like you, I'm jealous of Haha's trails too! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Anyway, here's the report for the day:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/14/2007 <b>Time:</b> 17:11<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:49:17.9 <b>Average Per Mile:</b> 00:08:51.0<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">Home 5 mile loop</a><br><b>Max HR (for entire workout):</b> 147<br><b>Average HR:</b> 131<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 192.75<br><b>Weather:</b> Cloudy, damp and raw.<br><b>Temperature:</b> 57 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 57 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 47 <b>Time:</b> Start<br><b>Dew Point:</b> 47 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 4 <b>Direction:</b> E<br><br>
Plan tonight was 5 recovery miles. The legs, particularly the quads, were tired after the hilly effort on the trail last night.<br><br>
Because of that, I took it very easy.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:14.5 1.0 00:09:14.5 141 137 00:09:14.5<br>
Mile 2 00:08:47.0 1.0 00:08:47.0 136 135 00:18:01.5<br>
Mile 3 00:08:27.6 1.0 00:08:27.6 133 137 00:26:29.1<br>
Mile 4 00:09:03.1 1.0 00:09:03.1 129 135 00:35:32.2<br>
Mile 5 00:08:42.7 1.0 00:08:42.7 132 137 00:44:14.9<br>
Recov-1 00:03:02.0 0.0 00:00:00.0 81 95 00:47:16.9<br>
Recov-2 00:02:01.0 0.0 00:00:00.0 80 83 00:49:17.9
 

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Mid week mid distance run, 11.2 miles on the VCM course. Sunny, low humidity, 80 degrees. Felt a bit stiff from yesterday's intervals but still cruised along at 8:15 pace.
 

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Nice running, Wu.<br><br>
35 minutes here. About 4 miles. The body craved the dirt. Too bad I live in the city.
 

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I just started running them a few weeks ago. My neighbor, an avid mountain biker, rides the same trails and assured me that he has never seen a single mountain lion, nor rattle snake. So Two Sundays ago I got brave and went for a run. Now, it wasn't the first time I had gone for a trail run, but I usually drive to a trail head and run. During the week it's not feasible to do that because I have to be back home by 7 (the latest).<br><br>
I tell you what: I get out of bed now so pumped and giddy. I'll go for a 2 mile run on a whim just so I can have all of that quiet and nature to myself. I sometimes stop at the three streams I cross to look for creatures that might be hiding under the rocks.<br><br>
I've seen deer and tons of other critters...it's really rejuvenated me. And the trails are so much better on my body. I'd like to find a running partner, though. It does seem as though I'm taking a bigger risk.<br><br>
Do you have trails to run?
 
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