Worked out with Coach Troy this morning doing Runervals 2.0 Treadmill Tempo, wow this was hard but in a sadistic was fun, better than just running straight tempo miles in between warmup and cool down miles, I stayed at the 10k pace required by my training program but changed the incline as given by Coach Troy. At the beginning they gave a run down of the program for example 4x90sec @ base pace+3mph, 3% incline with 30sec off, doesn't sound too back until the program started and I realized that the 30 sec off was just off the incline and not off the speed, so you stay at the same speed for the 8 mins. So it ended up being a nice rolling hill tempo run, there was 3 different set of workout pus warmup and cooldown finish there cool down still at tempo spreed then did one more mile for my cool down at recovery pace per my program. 6 miles @ Added on 4DS shoulder, calves and core, also did Dynamic flexibility before my run and 4DS stretch after.
Slight pain/tightness in my right heel not sure from what.

Today was 1k intervals, I decided to give the Running Mate Lamp Post Drill a try, first time around instead of doing the short interval I did my required 1k @ 3k pace with 3 mins recovery, the music was great and the segment actually workout pretty well, so did

Dynamic Flexibility
0.4 mile warmup
4x1k @3k pace with 3 mins recovery

then restarted the Lamp post drill and did it as required with 8mph for the first round and 9mph for the second with recovery at 4-5mph, 4 mins recovery at 6mph, stopped when I got to 6 miles and cool down then did Cathe Slow and Heavy Legs to finish things off.

Yesterday only did 3 of my 6 scheduled 6 miles run since my ankles were still kind of sore and then did Cathe 4Ds Chest & Back, going down the stairs was kind of painful felt like I just ran 26.2 miles, massage and ice, no pain today.

Took the day off work today, so as to finish getting all the necessary college stuff for my son, it was a long day trying to squeeze so much in. Started the day out right with with 4 of the 6 miles I missed Monday, I had no problem doing 6 but I did feel like running around the cul-de-sac so just did one giant loop around the area and called it a day. Got back home did 4DS chest and back which was also missed on Monday and then Pilates Perfect Arm. I plan on running tomorrow if I can wake up on time we have to get to OSU early to get him unpack and settle before we have to go to a parent meeting from 1-4 for the program he is there early for. So I think this will be the first time I am running 3 days in a roll, will see what happens.

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	4.00	09:50	06:47	156	186
1	1.00	09:53	08:17	165	186
2	1.00	09:48	07:57	146	178
3	1.00	09:56	06:47	151	175
4	1.00	09:46	07:32	161	174
5	0.00	08:07	09:37	163	163

First stop Walgreen for passport pictures, next post office to apply for US passport for my son, next doctor's office for yearly physical, lunch at Ruby Tuesday, Target for Supplies, Marshall for new wallet, his wallet basically came apart at the post office, Walmart for supplies Target didn't have the right BBQ chips, then son #2 called staying after school for Chess Club then will go to band practice from there which means I need to bring dinner to school before band practice, now we are packing up, wow there is so much but I will prefer for him to have toom much than be without.
It is going to be so hard without him but I think it will give me a chance to focus more on son #2, although I am not sure he is looking forward to it.

I woke up this morning dreading my workout thinking I have a 3 miles tempo at 10k pace but got excited when my schedule shows 4x1k interval at 5k pace, okay so neither is a barrel of fun but I enjoy the intervals more than the tempo run but they are growing on me. So today's workout was

Dynamic Flexibility from Matt Fitzgerald's Brain Training for Runners Book
1 mile warmup at recovery pace
4x1k @ 5k pace with 3 mins recovery
3x0.1mile all out sprint with .1 mile recovery pace
Recovery pace to 6 miles

Cathe 4DS Legs, Core + Stretch

Yesterday there was so much going on, so all I could manage was level 3 of 30 Day Shred.

Getting my son ready for college, we are taking him down on Thursday, so there is so much to get done and the fact that his financial aid is still screwed up and payment is due, makes things quite stressful.

Worked late today so didn't get a chance to join the trail group but did get in my tempo run in the morning.

Dynamic Flexibility

1 mile warm up
2 mile @ 3k pace
1 mile cool down

Cathe 4 Day Split - Shoulder, Calves & Core

Cathe 4DS Stretch

Definitely feeling my legs getting better, very minimal pain on left butt and right heel also minimal pain when going from a sitting to standing position.

Am trying to start getting to bed early so I can be getting close to 8 hours rest but it seems every time I try I always end up with a work crisis. Yesterday, was a perfect example, got into bed by 9:15pm and actually fell asleep right away only to be woken up at 11:36pm by my operators, after resolving the problem couldn't fall back at sleep. Toss and turn till 1:15am then got up and got a warm glass of milk and check email, got back into bed at 2:45am and reset the alarm for 5:30am but got up at 6:15am so not enough time for my planned workout, this is a non running day so went for a nice short workout.

Pilates Perfect-Buns & Thighs, I highly recommend this 10mins sequence, it really shows how weak my left leg is compare to my right and it seems to target just about every part of my leg.

Jillian Michael's 30 day Shred level 2


Yesterday
Dynamic Felxibility

6 miles - 3x1k intervals, I was able to stay on pace this time without excess rest and also added 3x.1 puke level (9mph) it is amazing people can run at this level for a long time.

Cathe 4DS Legs and Core + Stretch

Pilates Perfect Silhouette

I was initially planning on doing a 5k race today, but I noticed pain on the outside of my left foot yesterday and so decided against it since the intention was to go out to break 25mins. I did eventually get out of bed around 9am after reading for about 2 hours, upon getting out I saw my next door neighbor running ahead, so I ran in the hopes of catching up to her. When I got to her she indicated that she was going down to Giant Eagle to pickup a prescription, so I decided to go along with her. It was a very pleasant run, and we got a chance to catch up, she put a team together for the Akron Marathon relay so we will be riding down together. This was a base run. Got back home did Cathe 4 day split - Chest and Back and then Jennifer Kris Yin Yoga then went outside to pull weeds off the front and back flower beds. Activity Route: -- Elev. Avg: 1040 ft Location: Solon, OH Elev. Gain: -7 ft Date: 09/07/09 Up/Downhill: [+216/-223] Time: 09:54 AM Difficulty: 3.2 / 5.0 Weather: Mostly Cloudy with Haze 77 F temp; 68% humidity 79 F heat index; winds S 12 Performance Distance: 6.00 miles Time: 1:01:57 Speed: 5.8 mph Pace: 10' 20 /mi Heart Rate: 156 bpm (Avg) Calories: 740 226 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 1% 0.11 mi Zone 4 163 - 184 0h 11m 17% 1.05 mi Zone 3 143 - 163 0h 33m 52% 2.31 mi Zone 2 122 - 143 0h 24m 38% 2.34 mi Zone 1 102 - 122 0h 09m 15% 0.01 mi (none) out of range 0h 03m 4% 0.28 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 39 +0' 19 5.6 -0.2 179 +50 ft 2 10' 06 -0' 14 5.9 +0.1 148 -39 ft 3 10' 42 +0' 22 5.6 -0.2 147 -6 ft 4 10' 16 -0' 04 5.8 +0.0 145 +29 ft 5 10' 08 -0' 12 5.9 +0.1 149 -36 ft end 9' 58 -0' 22 6.0 +0.2 155 -4 ft Versus average of 10' 20 min/mile

Posted from bimlog.com

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