Bay Park Square Mall

8 Miles 1:00:31 7:34 average
7:00 am) single digits COLD
It was supposed to be 20 miles today. I had some drinks last
night and was stilling feeling it this morning. I ran
8 with Mike and told him he would have to find someone
else in the group to run with. I was in no shape to run.
I had a hard time doing the 8. Oh well lesson learned.
NO MORE DRINKING!!!
This has been a bad week for me. I hope next week I get back
on track.

Mid Valley Dr.

12 Miles 1:20:06 6:40 average
4:00 pm) 38 degrees nice
Tempo Run
Schedule was for 8 miles total 6 at tempo 6:24 pace.
Well I took of yesterday so I wanted to do more than 8 miles.
So I did 12. First 3 warm up then 6 at tempo and 3 cool down.
Here is the details of the run.
Mile/Pace
1/6:48 warm up
2/6:37 warm up
3/6:39 warm up
4/6:21 goal 6:24 Head wind
5/6:25 goal 6:24 Head wind
6/6:22 goal 6:24 Head wind
7/5:58 goal 6:24 Tail wind
8/6:09 goal 6:24 Tail wind
9/6:02 goal 6:24 Tail wind
10/7:09 cool down
11/7:38 cool down
12.7:55 cool down
I was very happy with this run. I ran the warm up miles faster
than I planned. I thought maybe 7:15-7:30 would be good. I was
ready to go so was hard to hold back. Then when I started pushing
it was difficult due to the head wind but still hit my goal times.
At mile 6 I stopped for a couple minutes for a drink and a power bar
gel. I then turned around and headed back. It was so much easier
with the tail wind. I was well under my goal time of 6:24 for these
3 miles. Ended with 3 easy miles.

InCompetition

9 Miles 1:02:08 6:54 average
149 HR average
5:30 pm) teens
I felt really good tonight. I have had a few off workouts as
of late so nice to have a good one. I love this course we run
on Monday's, it has quite a few hills. I feel each week I run
it I'm getting stronger.

am) I woke up early this morning and did some core stuff.
25 push-ups
3 sets of planks 1 minute each
3 sets of side planks 30 seconds each
2 sets of vertical knee raises 25 each
2 sets of crunches 25 each

Bay Park Square Mall

8 Miles 59:25 7:26 average
8:05 am) 20's snow
Slippery roads today. The pace was kind of slow but the effort
felt fairly hard. Hard to push off when your feet are slipping
on every step. I was glad this run was only 8 miles and not 20
like next Saturday's run.

Broadway

8 Miles 53:42 6:43 average
6:15 pm) cold 15 degrees and windy
Okay run felt a bit better than yesterday but still felt
fatigued. I was not surprised today though. I was actually
tired before the run. I had a hard time getting motivated
to get out the door. Plus it was cold and that seemed to
make it more difficult as well. Rest day tomorrow. Thank
goodness I need it.

Gold's Gym

6 Miles 44:15 7:23 average
6:00 pm)
Not sure what went on tonight. I thought I would feel good
but it started bad and only got worse. I did my usual 5 minute
warm up and it was not easy like usual. I knew this was not good.
I picked it up after that and it was unusually hard I was sweating
and breathing much harder than normal. I must have been more tired
than I realized going into this workout. I even slowed the pace
down so I could get the workout in but it still was hard. So after
6 miles I decided to call it a day.

Lost Dauphin

8 Miles 1:00:43 7:35 average
138 HR average
6:00 pm) mid 30's nice
Wanted to take it easy tonight so I strapped on the HR
monitor. I find it's a great tool for my easy runs
it keeps me from going to hard. Otherwise I end up
running way too fast, and that defeats the purpose of
a easy recovery run.
Glad to get outside tonight we have another snow storm
headed are way maybe up to 6" or so. I will do treadmill
tomorrow night.