I woke up feeling great this morning then decided to tackle my workout after putting a load of laundry in, am amaze how much workout outfit I go through even with doing most of my workout at home.

Dynamic Flexibility

ICycle 12c (15mins) on the spin bike to warm up - I am still not a 100% and any outdoor run without at least 15 min on the bike to warm up tend to leave me in more pain.

8 miles @ average pace of 10:07 - 1:20:58 didn't do a good job of fueling before running and did none during the run because I know am good for 90mins but forgot this was 90mins total not just 90mins running. Goal time was 1:21:20 I used the virtual trainer on the Garmin for the first time and I think that really helped.

Mile 1: 10:23 158bpm
Mile 2: 11:02 154bpm
Mile 3: 9:58 158bpm
Mile 4: 10:04 162bpm
Mile 5: 10:00 161bpm
Mile 6: 10:18 160bpm
Mile 7: 10:07 164bpm
Mile 8: 9:01 170bpm

Yogamazing:Yoga for Runners
Yogamazing: Yoga for Neck and Shoulder

Ice bath and nap, actually fell asleep in the tub

With a 40% coupon from Borders I picked up Brad Hudson's Book Run Faster and the new issue of Runnin g times came in the mail today.