Crossing deers are just as dangerous as oncoming cars, didn't get up early today, so did a run right after work. Got home, made dinner, serve dinner, change clothes, ate 3 shakies and out the door. Still having problem with right foot, just seems to need something to handle my flat feet which should then take care of the PF. Not quite sure why my heart rate spiked a couple of times to zone 5 but I felt fine and wasn't out of breath so didn't worry about it. After running, did Cathe 4 Day Split Chest and Back, + Stretch and Perfect Pilates Belly. Still pain in right shoulder. Activity Route: -- Elev. Avg: 1000 ft Location: -- Elev. Gain: -13 ft Date: 08/31/09 Up/Downhill: [+351/-364] Time: 07:33 PM Difficulty: 2.8 / 5.0 Performance Distance: 6.12 miles Time: 1:02:42 Speed: 5.9 mph Pace: 10' 15 /mi Heart Rate: 155 bpm (Avg) Calories: 773 238 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 01m 2% 0.16 mi Zone 4 163 - 184 0h 00m 0% 0.05 mi Zone 3 143 - 163 0h 49m 77% 4.79 mi Zone 2 122 - 143 0h 09m 15% 0.94 mi Zone 1 102 - 122 0h 00m 0% 0.03 mi (none) out of range 0h 04m 7% 0.45 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 10 -0' 05 5.9 +0.0 155 -40 ft 2 10' 03 -0' 12 6.0 +0.1 149 0 ft 3 10' 14 -0' 01 5.9 +0.0 172 -3 ft 4 10' 22 +0' 07 5.8 -0.1 154 +13 ft 5 10' 34 +0' 19 5.7 -0.2 150 +23 ft 6 9' 49 -0' 26 6.1 +0.3 151 -19 ft end 9' 53 -0' 22 6.1 +0.2 154 +13 ft Versus average of 10' 15 min/mile

Posted from bimlog.com

Decided to hang around my neighborhood for my long run today due to my son's schedule and a slight upset stomach. I was suppose to go home after 1 hr for fuel and restroom break but decided to see if my brain can convince my body to keep going and at a faster pace, mile 7 was total mental focus, legs felt very heavy and I have to focus on moving it and keeping on pace but after that I felt fine, my body kind of got the message that I was stopping and came along for the fun. Got back in time to take my son to school for band trip to Shaker, got back did Plyomix Power and last round of CLX lean 2. Pain in right shoulder, monitor Activity Route: -- Elev. Avg: 1000 ft Location: Solon, OH Elev. Gain: -39 ft Date: 08/29/09 Up/Downhill: [+492/-531] Time: 08:54 AM Difficulty: 3.3 / 5.0 Weather: Overcast 72 F temp; 75% humidity 72 F heat index; winds NW 12 Performance Distance: 9.03 miles Time: 1:34:32 Speed: 5.7 mph Pace: 10' 28 /mi Heart Rate: 145 bpm (Avg) Calories: 1117 184 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% 0.01 mi Zone 4 163 - 184 0h 00m 0% 0.05 mi Zone 3 143 - 163 1h 02m 66% 6.11 mi Zone 2 122 - 143 0h 36m 38% 3.39 mi Zone 1 102 - 122 0h 00m 0% 0.05 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' 06 +0' 38 5.4 -0.3 138 -43 ft 2 10' 46 +0' 18 5.6 -0.2 140 0 ft 3 10' 34 +0' 06 5.7 -0.1 140 -7 ft 4 10' 03 -0' 25 6.0 +0.2 150 +16 ft 5 10' 21 -0' 07 5.8 +0.1 150 +26 ft 6 10' 23 -0' 05 5.8 +0.0 144 -46 ft 7 10' 38 +0' 10 5.6 -0.1 146 +10 ft 8 10' 27 -0' 01 5.7 +0.0 152 +53 ft 9 9' 29 -0' 59 6.3 +0.6 156 -46 ft end 10' 00 -0' 28 6.0 +0.3 160 -3 ft Versus average of 10' 28 min/mile

Posted from bimlog.com

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

Posted from bimlog.com

Didn't get up to workout this morning, well was wide awake since my husband is still jet lag and so was chatty and hungry, so what the hell gave up the workout but they were on their own for dinner.

Didn't go to trail group run today due to my son having band practice, so was going to run outside after I dropped him off, but them practice got canceled and it began to rain, oh well to the basement by the time it stopped raining I was in no mood to go outside.

The run was hard my legs felt fine for a change but I couldn't breath, the plan called for

1 mile @ recovery pace (5-5.4mph)
3x1 mile @ 10k pace (7mph)
1 mile @ recovery pace

the 1 mile interval was a struggle I just couldn't keep up the pace for the whole 1 mile, my breathing was hard and I was sucking air really badly so decided to walk recover then continue, I just couldn't control my breathing no matter how hard I tried. I did consider calling it a day after 2 miles but nothing was hurting I just couldn't control my breathing so just changed to more frequent walking breaks to finish it up, by mile 5 my breathing was better so I added an extra mile, taking total miles to 6 and then did 30 mins incline walk.

Took the day off from work today since my youngest has freshman orientation, so decided to sleep in after all the run around yesterday and get in my workout after the orientation. According to my pedometer(my department joined some kind of program by Ohio businesses to get their employees healthy but now the president of each division have a wager going on, their are 12 groups all together from my company involved), we put in close to 2 miles at the school from the building tour to trying to find his classes and trying to find the easiest way to get to them since he only had 5 mins between classes.

Did 35 mins on the stepper, I have been doing this barefoot since the steps are slightly cushioned, in an effort to strengthen my ankle and feet follow that with CLX Lean 3 and CLX Burn it off. The schedule also called for yoga and Abs so I cheated and did yoga belly series 1 which is a combination of yoga and abs.

Spent the rest of the day just hanging with the kids.

Today was going to be a long day, get off work early and get my son to school by 4pm, the Solon Band is playing the National anthem for the Indian's (Baseball) game, get to the post office to finally get my son's thank you card mail out from his July 4th graduation party, talk of being way late but we had some problem with the pictures and then he was gone at a summer progran, so oh well, then head over to the airport to pick up my husband who has been out of the country for about 2 weeks. With all this I had to get up early and get my workout out in.

I actually woke up before the alarm at 4am, ate a banana and went down to the basement to get the run, today 400meters interval @ 3k ace

Dynamic Flexibility

1 mile warmup @ recovery pace (5.0 - 5.4mph) running slow is quite hard
7x400 meters @ 3k pace (7.5mph) with 400meters @ 5.0-5.4mph
1.5 miles cool down @ recovery pace (5.0 - 5.4mph)

Barry Bootcamp Mission Specialist Lower Body Beginners

Yogamazing: Yoga for runners

Didn't get up this morning knew I wasn't since I didn't get to sleep till after midnight and sleep is essential ti my recovery. So after work went down to Pine Hollow, on schedule today was 6 miles @ base pace with 5x0.24 hills with one min rest well decided to just do 6 miles of hill training, started at Pine Hollow to Little Meadow then up around the cross country trail, going around the Sound of Music Hill and heading back to the parking lot up the hill, rest for about 2 mins and head back. Pine Hollow to little Meadow was harder. After 4 miles decided to change route since there were so many deers, I guess, they are serious about 6pm dinner time and they really weren't moving either when they saw me then I got chase by a bumble bee, think it make be the top I was wearing, aqua blue and the bee must I thought I was a big flower. There were lots of bees and butterfly around quite beautiful. Changed route to down the hill from the parking lot, up and down the sound of music hill, around the hill head towards the lake and loop back for mile 5, just about the same for mile 6 but I did that barefoot, and it felt great. After the run, one of the cross country parent came over to talk to me and ask how many times I did the hill and why. Didn't really count and because I can. :) Did a thorough yoga stretch and 20 pushups before leaving the park. Back home a yoga warm up and CLX Lean 2 Activity Route: -- Elev. Avg: 875 ft Location: Peninsula, OH Elev. Gain: -23 ft Date: 08/17/09 Up/Downhill: [+833/-856] Time: 05:25 PM Difficulty: 4.4 / 5.0 Weather: Fair 87 F temp; 46% humidity 89 F heat index; winds SW 12 Performance Distance: 6.05 miles Time: 1:10:49 Speed: 5.1 mph Pace: 11' 42 /mi Heart Rate: 152 bpm (Avg) Calories: 804 173 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 09m 13% 0.57 mi Zone 3 143 - 163 1h 00m 84% 4.91 mi Zone 2 122 - 143 0h 13m 18% 0.83 mi Zone 1 102 - 122 0h 05m 7% 0.08 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 12' 05 +0' 23 5.0 -0.2 145 -89 ft 2 10' 41 -1' 01 5.6 +0.5 157 +52 ft 3 12' 33 +0' 51 4.8 -0.3 152 +10 ft 4 12' 52 +1' 10 4.7 -0.5 151 0 ft 5 15' 49 +4' 07 3.8 -1.3 154 -29 ft end 12' 44 +1' 02 4.7 -0.4 153 +13 ft Versus average of 11' 42 min/mile

Posted from bimlog.com Data below is from Garmin Connect, Split Hours:Minutes:SecondsTime milesDistance feetElevation Gain feetElevation Loss minutes per mileAvg Speed minutes per mileMax Speed beats per minuteAvg HR beats per minuteMax HR Summary 01:10:49 6.05 1,128 1,148 11:41 06:09 152 173 1 00:10:44 1.00 98 156 10:44 06:52 145 167 2 00:11:09 1.00 170 121 11:09 06:09 158 169 3 00:11:45 1.00 151 147 11:45 08:59 155 167 4 00:11:32 1.00 188 213 11:32 08:08 151 173 5 00:12:36 1.00 311 326 12:36 08:19 152 171 6 00:12:14 1.00 178 185 12:14 08:57 152 170 7 00:00:44 0.05 32 0 13:51 11:22 153 155