1.5 miles @ recovery pace (5.4mph)
3x1min @7% @8mph with 1 min recovery
1.5 miles @ recovery pace (5.4mph)

CLX Push 2

Barry Bootcamp Mission Specialist Lower Body Advanced

Yogamazing: Yoga for Knees

It has been an hectic couple of weeks with lots of ups and downs from house full of guest to graduation party to a death to a birth and to top if all of still had to bring 2 new products to manufacturing at work. Life is somewhat back to normal, I was able to get all my runs in but missed a couple of strength workout. I missed the Thursday trail group 2 weeks in a row just no way to fit it in.

Today's workout
3 miles run base pace
CLX Push 3-27 mins skipped the warmup and cooldown
Coach Al Lyman Runner-Core, Fix the Hips, Fix the Knees workout-15mins
Graeme Street 8 mins Abs Blaster

Willoughby Hills Lions Club Run for the Hills 10K

This race wasn't on my schedule and I wasn't planning a race this weekend since I had a lot of yard work including spreading mulch so as to get the yard ready for my son's graduation party next wekend. I took Friday off work so as to get a jump start on the yard work but spent half of the day getting my tire replaced and fixed. Cleaned off the Hosta bed and prep the other bed for planting, also the 7 yards of mulch was delivered. I was suppose to run 4 miles yesterday(Sat) but didn't feel like it and also didn't feel like my Friday's workout, so while spending all day weeding, planting and mulching I wondered if there was any 5 miler or 10K race today, found 2, Run for the Hills and a Most Excellent Race. The Hills won out, nothing like knowing there is a nasty hill half way through the race, I know I wasn't prepared for this race and after 2 days of yard work was tired but at least I get to get the miles in and stay on schedule.

Woke up at 6:30am and felt great, since this wasn't on my schedule, haven't really planned for it so had to go around the house getting my running stuff together. Had a slice of wheat bread with peanut butter and some water and left the house around 7:15am. Got to the park and went over to register, this was a relatively cheap race $15 for race day registration, got my t shirt and environmentally friendly shopping bag and went back to the car to drop it off, then I was wondering where is my bib and timing chip, okay timing chip I can understand but no number, this was a first.

So no timing chip or number when you come in through the chute they call out your time and give you a stick with a number, the stick correspond to the called out time, then you take the ticket to the registration booth where they ask your name and age and put the stick number next to your name. So I guess then they have to match the names with the number, to the number with the time so as to decide your placing. Sound cumbersome but the race is 31 years old so it must be working and it is a relatively small race.

It was a fun race, going through the park, a little bit confusing since we had no bib number and there were lots of runners out including cross country teams but the Lions club members were out in full force at most of the confusing section to direct us.

I was hoping I could do this in 53mins but with limited training (okay no training after 2 weeks off), 2 days of yard work and a big hill at mile 3, I was really hoping to just finish in under 60 mins.

I was fine with the first 3 miles but could tell that I was loosing steam and when the hill started at mile 3 so did all pain from the squating, bending and weeding during yard work so I knew I was done, ran up the hill for a bit then walked the steepest part and then went back to running but there really was nothing left, I was just going on to keep it under 60 mins, I wasn't in any pain just fatigue and my legs refusing to move.

Finish the race back in the park, the guy called out my time then change it then change again then I got my stick #98. Went back to the picnic area and got watermelon and banana, did a slow jog to cooldown and then went back to cheer in the rest of the runners. Waited around for the award ceremony but it was taken too long and I needed to be back home in time to shower and change for the 11:15am church service so left around 10:15am since they were still compiling the data.

This is a no frill race and I really enjoy it, can't wait to do it again next year after I actually train for it. The volunteers were great, the course wasn't completely close but the cops and Lions club members did a good job directing and controlling traffic. For $15 it was a good way to get a long run in and meet new friends.

Official time: 57:10

Activity Route: -- Elev. Avg: 791 ft Location: Wickliffe, OH Elev. Gain: +6 ft Date: 06/28/09 Up/Downhill: [+334/-328] Time: 08:31 AM Difficulty: 2.8 / 5.0 Weather: Overcast 73 F temp; 66% humidity 73 F heat index; winds S 12 Performance Distance: 6.21 miles Time: 0:57:06 Speed: 6.5 mph Pace: 9' 12 /mi Heart Rate: 166 bpm (Avg) Calories: 713 191 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.02 mi Zone 4 163 - 184 0h 49m 86% 5.28 mi Zone 3 143 - 163 0h 09m 16% 1.14 mi Zone 2 122 - 143 0h 00m 0% 0.00 mi Zone 1 102 - 122 0h 00m 0% 0.03 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 08 -1' 04 7.4 +0.8 161 -96 ft 2 8' 33 -0' 39 7.0 +0.5 167 -42 ft 3 9' 00 -0' 12 6.7 +0.1 168 +19 ft 4 11' 21 +2' 09 5.3 -1.2 167 +160 ft 5 10' 06 +0' 54 5.9 -0.6 165 -13 ft 6 9' 20 +0' 08 6.4 -0.1 167 -13 ft end 9' 26 +0' 14 6.3 -0.2 169 +3 ft Versus average of 9' 12 min/mile

Posted from bimlog.com

Dynamic Flexibility
3 miles @ base pace (5.5-6mph) with 3x1mimute @1 mile pace (7mph)
1 mile @3mph 10% incline or 6mph @8% incline
CLX Burn 1

I was going to join the Thursday trail group for a run but the TPM (tire pressure monitor) on my car came on, I stopped and checked but there was no visible flat but the front passenger tire only had 26psi, so I stopped at the Getgo gas station and added air to it got it up to 33psi but it dropped down to 28psi before I got home. I decided to make a quick trip to Walmart to have it check but they claim they do not have the tool to put the tire back once they take it off so I called the dealer instead and made an appointment for tommorrow. So to make a long story short I didn't want to risk getting stuck out in the park.

Charlene Extreme Burn 1
Steve Cotter 10 mins Cardio - double 15kg Kettlebell
Steve Cotter 10 mins abs/core floor workout2-15kg KB
Yogamazing:Yoga for Runners

Had to really get moving this morning, no time to hit the snooze bar since I scheduled a 7:25am mammogram, I figure out if I am going to be getting my boobs squeezed and not allowed to wear deodorant or perfume I better get it over with early, instead of thinking about it all day.

Dynamic Flexibility-range of motion is getting better and limited pain on left hamstring and butt

1.5 miles @ recovery pace (5mph)
1x1min @ 7%incline-7mph
1.5 miles @ recovery pace (5.4mph)

Barry's bootcamp Mission Specialist Beginners-miss doing this, really an effective quick workout.

Chalene Extreme Burn 3
3 miles base run 5-6.0mph
Chalene Abs Extreme
Stretch on my own

This was an evening workout since I was too tired to get out of bed this morning. Back to running after 2 weeks off, slight aches but feel fine.

Dropped my oldest off at OSU yesterday where they were informed of a 7pm math test and the youngest starts camp, so lots of changes and adjustment.