I was planning on joining the group this morning for a 15 mile run from Sand Run parking lot but my oldest announced at 10:30 last night that he has a church small group breakfast at 8am, since he has no car and I need to be out of the house by 6am if meeting the group and his Dad has a 9am appointment there was no way he was going to get there. He has really been good about not having a car and missing activities with his friends while am at work so I ended up giving up the group run so he can use my car. After getting out of bed, ate a cranberry-orange scone (really good from Mustard Seed so is their Gingerbread) with a cup of coffee (first time drinking coffee before a run) and head out the door, I wasn't sure how many miles, knew it was going to be between 9 and 13, and I knew the route I wanted to try out. Route 43 to Route 91, make left on Glenwood to Liberty to Pettybone down to the end of the bike path, turn around and head home back on Route 43. I made a Pit stop at CVS (corner of R91 and Glenwood) to use the restroom and buy a bottle of water, took an espresso love gu before going in. The run started out hard, I felt tired and couldn't maintain the 9:56 pace I was shooting for, so again I gave myself permission to run slow. The 30 mins walk I did on the treadmill Thursday seem to have aggravated all my injuries, this is the second time I had problem after walking on the treadmill, so I think that is an activity that needs to stop. I stopped about 2 miles into the run at the park, took left shoe and sock off, massage arch and rolled heel on a perfectly round wood, felt heavenly and things felts better, mp3 died at 2.5 miles (by the play ground in the park off of Portz parkway) luckly I had an extra battery in my pocket but then I forgot to restart my garmin until I got a little past Authur Road. Nice loop good mix of concrete and asphalt, except for the small section between Welcome to Solon and Leaving Twinsburg on Liberty were there is no side walk or place to run except on uneven grass and there is a sharp corner there, this will be great for a 20 miler, so instead of turning on Route 43 on Pettibone head back the same for an out and back. Got home and did Matt Hughes(9x UFC Champion) Plyomix Power this was actually great after a run since the moves were either lateral or vertical, workout was lead by Jennifer Galardi, Matt was in te wing observing. Then I found 12 mins of the Plyomix core segment online and added that on All in all great workout for the day Activity Route: -- Elev. Avg: 1042 ft Location: Solon, OH Elev. Gain: -19 ft Date: 08/22/09 Up/Downhill: [+351/-370] Time: 08:02 AM Difficulty: 3.2 / 5.0 Weather: Mostly Cloudy 73 F temp; 70% humidity 73 F heat index; winds SW 14 Performance Distance: 10.60 miles Time: 1:55:32 Speed: 5.5 mph Pace: 10' 54 /mi Heart Rate: 143 bpm (Avg) Calories: 1336 218 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% 0.00 mi Zone 4 163 - 184 0h 00m 0% 0.00 mi Zone 3 143 - 163 1h 28m 76% 7.64 mi Zone 2 122 - 143 0h 52m 45% 4.56 mi Zone 1 102 - 122 0h 06m 5% 0.14 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 19 +0' 25 5.3 -0.2 139 +33 ft 2 10' 55 +0' 01 5.5 -0.0 142 -29 ft 3 13' 36 +2' 42 4.4 -1.1 136 +7 ft 4 11' 09 +0' 15 5.4 -0.1 144 +17 ft 5 10' 55 +0' 01 5.5 -0.0 146 +10 ft 6 10' 30 -0' 24 5.7 +0.2 139 -36 ft 7 10' 40 -0' 14 5.6 +0.1 145 +26 ft 8 10' 47 -0' 07 5.6 +0.1 146 -10 ft 9 10' 44 -0' 10 5.6 +0.1 144 -30 ft 10 10' 39 -0' 15 5.6 +0.1 146 +9 ft end 10' 48 -0' 06 5.5 +0.0 147 -7 ft Versus average of 10' 54 min/mile

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