3 miles today, who...hoo , it felt great, I decided to run this on the treadmill to better gauge speed and how my body response to it. I started out at Recovery pace then getting to base pace after every mile I drop back to recovery pace instead of a walk just because it is really hard for me to walk on the treadmill I tend to really heel strike badly. For the final mile, went from recovery pace to base to Marathon to 10k pace was able to hold 10k pace with no pain to either leg.The only problem I noticed was how cold my fingers and toes were, I was sweaty but both were freezing. Did Dynamic Flexibility before running.

After running, move on to do Upper Body/Core workout with Cindy and then finish up with 8 mins of yoga stretch, this are both from Exercise TV.

Formal training starts Monday, Signed up for the Akron Marathon and will be signing up for more races before then.

Very busy day today due to helping out with the Solon Marching Band, got up at 7:30am got dress, ate a bagel and took my son over to the high school by 8:15am for Tag Day (band members go out asking for donations) I was scheduled to work with the music parents for Market day but that doesn't start until 9:30am so I went for a run, from the High School down SOM center road to Twinsburg, since this was going to be a quick run, I decided to run it faster than Base pace which has a max pace of 9:43, didn't go too bad, the last .5 mile was a cool down run before going into the building for Market day hence the slow pace

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	4.50	09:23	06:21	157	203
1	1.00	09:38	08:39	152	203
2	1.00	09:03	07:44	161	173
3	1.00	08:50	06:21	157	171
4	1.00	09:03	07:11	163	175
5	0.50	11:20	08:35	146	170

Got back from the run, towel off, change shirt and spray myself down with body mist then went into the building to volunteer for Market Day, got that done then went over to the Stouffer's Outlet to see what they have, got lasagna, hot pocket and a 4 pack lean cuisine. When I got back to school, my son was still not back so I switch shirt again and went for an easy run down the ABC street knowing I won't be too far away when he calls, I wasn't sure about this run since all I had after the first run was 2 trail cluster, a couple of dry cranberries and 2 cups of coffee, no energy gel or drink

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	5.00	10:18	07:07	148	224
1	1.00	10:36	08:25	139	160
2	1.00	10:19	08:59	151	224
3	1.00	10:21	08:18	149	164
4	1.00	09:53	07:07	149	162
5	1.00	10:21	07:25	150	164
6	0.00	08:05	09:32	155	155

So 5 miles later he still hasn't called, so decided to add some barefoot running so set the Garmin for 1 min run/ 30sec walk repeat 5X He called has I was about to start and I told him to come on over to the field where I was training, but the time he got there I was done

Split	Hours:Minutes:SecondsTime	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	00:07:30	0.65	11:35	07:27	145	162
1	00:01:00	0.10	10:11	08:00	141	162
2	00:00:30	0.03	15:24	10:08	144	156
3	00:01:00	0.10	10:07	08:27	145	161
4	00:00:30	0.03	15:50	08:31	146	157
5	00:01:00	0.10	10:19	08:35	141	150
6	00:00:30	0.03	15:24	08:53	150	155
7	00:01:00	0.10	09:31	07:35	148	154
8	00:00:30	0.03	18:53	09:19	148	158
9	00:01:00	0.10	10:14	07:27	144	153
10	00:00:30	0.03	17:59	08:58	150	156

So ended up with 10.15miles for the day, the schedule call for 4 miles since this was a step down week but total distance is significantly lower that last week. Got back home and did some leg and Abs workout for 17 mins then shower took both kids to CVS to get their flu shot, I get mine through my job and then it was time to head back to the High School to volunteer for the Band Bash, to help with parking.

All in all not a bad day, did notice that running on grass may not be the best for me, seem to aggrevate my PF

Took Friday off from work and headed off to Chicago after my youngest got out of band practice, we made a pit stop in Columbus to see the Oldest and drop some stuff of to him and have dinner, finally got into Chicago at 2am. Knowing, I was not going to be able to get my long run in on Saturday since we are in Chicago for a memorial service, I move the run Friday and after dropping my son off for band practice ran the ABC streets, goal was to run 6 miles but started having severe stomach issue at mile 3. I needed to use the restroom but the closest, I could think of is the library because I know the guard at the school will not let me in but that will involve passing my car and at this point, I was a good mile from the library and it didn't help that I ended up in a cul-de-sac when I made a turn. I made the decision to head to my car and home which was a good thing, still not sure was caused the pain and it took about 8 pepto bismol and frequent trips to the bathroom to calm my stomach down which made for an interesting road trip. Ran only 5.2 miles and got in some core flexibility.

Saturday, while decorating the church hall for the reception after the memorial service, we were missing some of the things needed and my brother in law went back to the house to pick them, so I did a 10 min yoga routine, some stepups and 1 leg hops.

Left Chicago 1am Sunday morning, so as to get the youngest back in time for an away band camp trip, bus leaves at 10:30am and he was not pack. After taking a nap to finally recover, got up and did legs, total body band & pilates workouts from Exercise TV.

Woke up late today, and was only able to get my 5 miles run in before heading to work, base pace but push mile 4 to marathon pace-6.4mph and drop back to base pace for mile 5, last 0.1 of mile 5 ran at 7mph, felt great.

After work, did Exercise TV- abs (10 mins) CLX Push skipped the warmup(30 mins), Barry Bootcamp MS Abs Beginners(12mins) and Core Fusion:Upper Body (10 mins).

Made a trip to the Chiro doc for adjustment on left hip/butt and also right heel/ankle, well worth it.