Well the weather report in the Midwest was not wrong, it started snowing around 4am yesterday off/on although more on than off, we currently have about a foot, should stop around noon today but luckily since it is not very windy they have been able to keep it off the roads, more expected and very cold temps.

Cathe Ripped With Hiit Plyo1 + 5 miles easy

I continue to say I think this is probably one of Cathe's best for runners, it does has it flaws but none the less almost a must have system for runners. Doing Plyo before my easy run, too easy to a new level since legs were done before running even began.

I seem to be coming down with something, neck and shoulder also hurting not from lifting but stress/illness bound been popping vitamin C all day, hoping to give it a short life but quite a bit of people had been sick at work.

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