Long Run

Well, I chickened out Saturday, it was 9 degrees with a windchill of -4 when I was dressed to go running, I weighted the pros and cons of going out to run and decided treadmill it is. I really have no problem running on m y treadmill, since I have lots of great program that I use that actually makes it quite fun since I tend to just hand on to one pace when doing long run, but today did hills, sprint, tempo by combining 2+ itread 60 mins programs together to get in my 15 miles run. I loved that my cadence is slowly improving.

Great Treadmill Programs
Itrain-itread
Cardio Coach
Runervals
Personal Running Trainer

Finish things off with 15 mins of stretching with Joseph-istretch

Sunday

3.1 miles easy
10 mins Restorative yoga

This was a great week, went to the store today and stocked up on Amazing Grass Meal and Raw Protein

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

Met up with Kurt, Patty, Don, Maria, Chris and Ron this morning at Pine Hollow to run about 10 miles on the trail, at least that was the intention, by taking the eastern part of the Wetmore trail head to the south side, jump onto the valley trail to Bolanz to refuel. Head back on the Valley trail to Robinson field and take the Lang trail to the Wetmore trail head. Taking the western/northern Wetmore trail back to Pine Hollow, aprox. 6 mile out and 4 miles back. Well, Maria had 12 on her schedule so we added a 1.2 mile loop from Bolanz (Hunts Farm area) to the covered bridge, we met Amy at Bolanz and she did the loop with us, when we got back to Bolanz saw Deb on her bike, haven't seen her in a while due to injury.

We must have done something wrong on the way back because it took us much longer and we all felt that we ended up with about 12.5 miles or more. We came out by the lake and I was able to run all the way up the hill to the packing lot without stopping. During the run, I was able to stay in the middle and felt pretty good, Patty is really fast and my goal was to stay on her heel as much as I can then back off when fatigue sets in but I was able to hang in and recover on hill climbs or during navigation confusion.

On the way back, stopped at Bruegger bagel and picked up a Spinach & cheese omelet on a asiago parmesan bagel, probably more calories than I need but it was a treat and worth it. Got home did Long and lean a really nice and thorough stretch that focus heavily on the lower body then soak my foot in cool water before showering and getting ready for a friends 60th birthday party.

Dynamic Flexibility

3 miles @ 5.5 - 6.1mph with 2x30 @ 7.9mph thrown in

Jari Love Ripped to Core (total pounds used, dumbbell only)

Side Squat + Backwards Lunges 24#
Spider + Push ups
Chest Press with Hip Raise 24#
Bent Leg dead lift + Bicep Curl 24#
Wide Squat + Upright Row 24#
Stiff Legged Dead lift + Lateral Row 24#
Squat with lateral raise + narrow squat with anterior raise 16#
Step ups + overhead press 16#
Triceps push ups + kickback with core work 8#
Abs
Stretch

Brain Training for Runner Core Workout 1
Lying Hip Abduction 15# -15
Lying Hip Abduction Advanced 15# - 15
Cook Hip Lift -15
Kneeling Overhead Draw in-15
Knee Fall-out-15

Squat Jumps -15
Tuck jump - 15

20 mins IClimb on the aerostepper

14 mins stretch using Istretch 9c

P90X: Stretch X, just what I needed.

After getting to 2 miles with week 1 program of the Personal Running Trainer, I started week 2 today, after doing Barry's Lower Body Fat Blaster. I knew week 2 was harder just decided to try the ignorance is bliss concept well it didn't help much, am sticking with the 7mph as my running speed and resting starting from 4mph, so for week 2 the program is now

5 mins warm-up
4 x 90 secs run with 90 secs rest
5 mins cool down

The goal is still 2 miles but unlike the last time while I was trying to get to 2 miles in 20 mins, so the lofty goal for this one is to get to the 2 miles in 18 mins, it took me 23:23 mins to get to 2 miles today. My leg and hip felt fine but running 7mph for 90 secs was a lot more tasking than doing it for 45 secs, I needed the whole 90 secs walking at 4mph just to catch my breath before the next challenge started, I pushed the last challenge to 120 secs but was too winded to do anything with the last 5 mins, definitely have room to grow on this one.

After the run, did 25mins of Spinning using week 1 running program, was actually quite fun then 20 mins on the stepper and then finish off with Candace Grasso Stretch and Relax program.

Took the day off today so I can spend some time with the kids, they had the day off due to teacher in service, so got a lot of things done including applying for my US passport which is one of the things on my goal to do list before the end of January, the FAFSA form for college was also completed.