Motion Traxx Free Powerbar Music Mix

Please support Motion Traxx by downloading this free music mix made for Powerbar, I absolutely love Motion Traxx, love that I can pick a song with the right heart rate setting and don't have to waste time in front of the computer mixing my own. Help keep it free, all you need to do is enter your email and download, don't forget to let me know what you think. http://www.motiontraxx.com/powerbar/ Please help spread the word about the free download.

By the way I do like the Powerbar website, love using their nutritional and training tools and also reading about what the sponsored elite are up to.

Today's Workout

6 miles run using Motion Traxx Run Control and Power Pump (really for lifting but I love running to it)

24 BW Sqauts
12 lunges each leg
24 jump squats with 10# dumbbell
24 jumping lunges

5 Rounds of Sun Salutation A, last day for this will be switching to B

This is the part of Fitzgerald's training that I always get in patient with evn thou I really know the value of it. I have done this training nprogram twice and know how invaluable keeping to this particular part is, but it is so hard not to want to go a little faster.

Normally, the second workout of the week is running at recovery pace for 1 - 2 miles follow by a hard run and then back to recovery pace for another 1-2 miles. It is so hard to stick to the recovery pace but I force myself to stick with the program, the first time I did this program instead of running at recovery pace I was pushing it into the lower end of the base pace but the ptoblem becomes when the hard workout came around I was getting too fatique to properly complete them, because they do get harder as the weeks go by.

Today's workout
Dynamic Flexibility
1.5  miles warmup @ recovery pace
1x30 sec @ 10% incline - relaxed sprint speed
1.5 miles @ recovery pace cooldown
Leg Workout

Am sticking with the same TPL from last year (43) so

Recovery Pace 12:12 - 10:52
Base Pace 10:51 - 9:54
Marathon Pace 9:20
Half Marathon Pace 9:02
10K Pace 8:36
5k Pace 8:17
3k Pace8:03
1 mile Pace 7:38  which will then mean if training goes according to plan I should be able to run

5k 25:46
10K 53:29
HM 1:58:34
M 4:04:50 

Wasn't sure I was going to be able to get up this and run, and I also know if I didn't run in the morning I probably wasn't going to get it. The phone call at 4am didn't help but I did end up getting up at 7:30 but did procrastinate but a load of laundry in, download music to mp3, made a egg/salsa sandwich then eventually got out the door at 8:45 to get in 6 miles at base pace (10:51 - 9:54). Run went fine, very hot and humid but survived. I am learning to maintain my pace and also keep heart rate @ zone 3, I haven't been on asphalt since 7/28, so the first mile was hard. Activity Route: -- Elev. Avg: 1046 ft Location: Solon, OH Elev. Gain: -6 ft Date: 08/15/09 Up/Downhill: [+226/-232] Time: 08:47 AM Difficulty: 3.4 / 5.0 Weather: Clear with Haze 81 F temp; 74% humidity 86 F heat index; winds NE 5 Performance Distance: 6.32 miles Time: 1:02:08 Speed: 6.1 mph Pace: 9' 50 /mi Heart Rate: 154 bpm (Avg) Calories: 773 173 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 07m 12% 0.81 mi Zone 3 143 - 163 0h 50m 81% 5.17 mi Zone 2 122 - 143 0h 05m 8% 0.56 mi Zone 1 102 - 122 0h 00m 0% 0.05 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 11 +0' 21 5.9 -0.2 144 +36 ft 2 9' 44 -0' 06 6.2 +0.1 148 -23 ft 3 9' 45 -0' 05 6.2 +0.0 157 +3 ft 4 9' 47 -0' 03 6.1 +0.0 156 +6 ft 5 9' 55 +0' 05 6.0 -0.1 156 -17 ft 6 9' 41 -0' 09 6.2 +0.1 161 0 ft end 8' 40 -1' 10 6.9 +0.8 164 -13 ft Versus average of 9' 50 min/mile

Posted from bimlog.com After the run, did Chalene Extreme Lean 1, was actually suppose to do Lean 2 since I changed the sequence, oh well. After that did 2 rounds of Alwyn Cosgrove Leg Matrix, this is one of those workout were even thou it looks easy if you really challenge your self shooting for 90sec or less ,it is very hard. The Leg Matrix 24 body weight squats 12 lunges each leg 12 lunge jump each leg 24 jump squats Round 1 : 124seconds (know I cna do better since I was barely breathing hard when done, so crank it for the next round.) Rounds 2: 86seconds, a good 10 seconds before I could talk and my legs were screaming. CAN YOU DO BETTER? Finish it all off with 37 mins of Yoga Zone: Yoga for Flexibility Now to go watxh some IAAF World Championship