Cardio Coach Vol 6 with Sean for my 5 mile run this morning, this is a fun challenging one since there really isn't that much rest.

Warm up ~ 5 mins 4-5.5mph (recovery to base pace)

Challenge 1 - Do all 3 without rest then rest and repeat
4x3mins - 6.0 mph (top of base pace)
4x2mins - 6.4 mph (Marathon pace)
4x1min - 7.0mph (10K pace)
2 mins rest - 5.5mph (bottom of base pace)

Steady State 1 ~3mins 5.5mph (base pace)

Challenge 2 - 5x1mins - 7.0mph (10k pace) with 1 min rest 5.5mph (base pace)

Steady State 2 ~3 mins 5.5mph (base pace)

Challenge 3 - 1 min 6 mph (base pace)
2 mins 6.6 mph (HM pace)
1 min 7.0mph (10k pace)

Cooldown / Stretch with Coach Sean

Random:

The plan is calling for track work starting next week Tuesday with 6x400meters @ 3k pace, well I have never done track or even remember running on a track, I have to decide if I want to venture into the unknown of track work or just stick to my treadmill, I do have access to a track actually 2 just not sure I know what to do or if I can run as fast as the plan calls for without the push of the treadmill.

With it staying light out longer, I will like to get some run in in the evening but I really don't want to forgo my morning run since I think I mentally just need that and I never know what my kids are going to come up with after school that needs done or ---- so I may start adding 2-3 miles after work just easy run to enjoy the weather when ever I am able to squeeze it in.

Time to clean up the garden beds, need to get the roses ready for the new seasons.

PM
Well never got a chance to run after work, one kid had a church small group meeting he had to get, another a crisis that involved a trip to Game Stop, DH stuff he needs help with before his oversea trip on Wednesday and the cherry on top was my operators calling because they had a problem in the plant.

I finally just decided on 20 mins on the spin bike and Barry Chest and Abs, the 40 mins workout took me 75 mins to complete due to all the start and stopping that was required but I finished and my chest hurt from all those pushups.

Haaa life is good and my plant problem will still be waiting for me in the morning since I just put a bandage on it for now.

St Malachi 5 Miler

Got up at 7pm so as to have plenty of time to get my youngest to his SAT at 7:45am, I didn't have an appetite so didn't eat anything wasn't a problem since it is a 5 miler and I normally train without breakfast in the morning.

Got downtown about 8:45am and was able to find a very good parking space across from the church, sat in my car till about 9:15am then jog over to cheer in the 2 miler. The warmup was about .3 miles then jogged in place for about 15mins while I cheered on the 2 milers, there were a lot of inner city kids running the 2 miler and that was a very good thing to see especially the pride in their faces when they realize they are really going to finish.

It was a lot colder than I was expecting but after the jog the church did consider taking off my jacket but I wasn't in the mood to jog back to my car. Met up with Sara about 9:40am and decide to play it by hear about what to do about the race. Not quite sure when the race started just saw people moving and moved along with them, took over 1 min to cross the start line, the course was hillier than I was expecting but I was able to run all of them, one thing that was weird was the up hill really have no downhill and even when you came back around it still felt like a hill. Hated running on the grates on the bridges, so on the way back used the sidewalk of the bridges instead.

I ran with Sara for the first 1.5 miles and then realized that she was probably running faster than she has trained even thou I was running her pace and told her she needed to slow down, and we also decided she needed to run/walk the hills so as to avoid burning out since this is her longest race and the goal is just to finish. Lets not forget the nasty hill at the finish.

There was quite a bit of ice and snow on the course and no spectator, skipped the single water station and kept on moving, had to tight my shoe between mile 3 and 4 first time that has happened. The race stayed crowded through out, felt like I was dodging people to the finish.

mile 1: 10:30 148bpm
mile 2: 9:59 150bpm
mile 3: 9:44 150bpm
mile 4: 9:22 165bpm
mile 5: 9:15 168bpm

My Garmin indicated 49:29 pace of 9:48 for 5:05 miles, final result are posted 49:07 9:49 pace and I have a new PR. My only other 5 miler was the Turkey Trot last November which I ran in 50:06 @ 10:01 pace.

Ran back to find Sara after I was done, she was about mile 4.5 and now have to face the last hill, she finished strong in 55:31 which was great since she was hoping to finish in under 1hr, we jogged around the block to cool down.

Got back home and did Yogamazing:Yoga for Runners, I highly recommend this free podcast that you can get from itune it stretches every possible leg muscle and shoulder. Slight pain in the left butt cheek and knee but felt better after the yoga and will be iceing and using the massage stick before bed.

Saturday I had no desire to get out of bed, I was physically and mentally tired, all I wanted to do was watch movies and drink my tea but by 3pm, my youngest needed a ride to the library for his anime meeting, so I figure I may as well go for my run. Did the usual Solon to Twinsburg route

M1: 10:45 172BPM
M2: 10:25 184BPM
M3: 10:41 176BPM
M4:10:33 182BPM
M5: 10:05 176BPM
M6: 0.13 MILES 8:42 180BPM

My heart rate is higher than usual, i ran by feel and didn't look at my garmin throughout the run, when I got back to Solon, I picked a flat walking path behind the bleachers to do stride outs

1. 315ft 24sec 6:49 139bpm
2. 268ft 22sec 7:28 159bpm
3. 351ft 22sec 5:43 151bpm
4. 300ft 22sec 6:38 155bpm
5. 371ft 23sec 5:31 168bpm

Thorough stretch in the corner at the library while waiting for my son, too cold outside.

Saturday 5 mile run from Solon Baseball field on Route 91 to Twinsburg Fire station on Glenwood, I actually parked the car at the Solon Library since I dropped my youngest off there for his Anime/Manga club meeting, then I walked over to warm up.

M1: 10:48 156bpm
M2: 11:01 155bpm
M3: 10:57 158pbm
M4: 9:31 165bpm
M5: 10:03 165bpm

So I ran the 5 miles in 52:23 for an avg pace of 10:28, last 5 miler was on Aug 4 in 54:51 for avg. pace of 10:57

Got back home did Cathe Butt and Guts floor work section + some abs then got dressed and went out to celebrate Nigeria's Independence day at the Civic Center in Mayfield.

Sunday Rest Day