7 naked miles

No, not naked as in without clothes, nakes as in without tunes!  I wanted to see if running without music would help me keep up the speed during my speedwork.  The routine was warm up for a mile, then 3x1600m at 10:09 with 800m jogs ending with jogging for a total of 7 miles.  I had to walk some after the fast portions, but over all I average pace of 11:46, the fast portions were 10:17, 10:09, and 9:52, so I made my pace goals!!! yipee!  I did work hard.  My heart rate got into the mid-180s toward the end of each fast section.  The big thing that made this run so hard was the weather.  It was over 80 degrees and very gusty.  I was pouring sweat when I got done.

This morning, I actually got up in time to get out and run. However, I wasn't feeling the best and I was tired, so instead of running, I napped on the couch.  I would have been very mad at myself if I wouldn't have gotten the run in later.  Tomorrow it's supposed to storm, so I couldn't have delayed it.

My left foot is a bit sore, but I think it will subside quickly.

Update:  Hubby reminded me about one thing.  I did the majority of the run on a nice path that is somewhat sheltered from the wind and somewhat shady.  As I was in my first or second fast mile, I crossed paths with hubby and the kids.  Hubby had ridden his bike to work and to drop off and pick up the kiddos.  That was a nice surprise!  It was extra-nice because earlier, I had heard sirens and the protective mom/wife in me had immediately thought of the bad things that might have happened to the most precious people in my life.  So, I detoured to go up a street where the sirens seemed to stop.  I didn't see the emergency vehicles and I figured it was 15-30 minutes too soon for the group to be there, so I was a little relieved.  Of course when I saw them on the path, all doubt was removed!  After that, I could focus on not passing out.

Check and good news

I got my 2 miles in this morning.  My legs felt a bit heavy.  I wonder if it was because I used a bit slower bpm podcast.

Bunnies - 3

I just found out the my brother IS coming all the way over here and will be running the 20k!  I'm very excited, even though I know he's probably mostly doing it to see his nephew and niece, ha!

Attack of the worms!

My long run scheduled for yesterday got pushed to today, thanks to rain and cold, windy conditions.  Of course, the family still went on a bike ride, but that was for adventure.  That rain made for lots of worms on the sidewalks today.  I wonder how many I killed during my run.  It was impossible to avoid them.

I finished my 4 mile run with a pace of 11:41, which was a bit faster than goal.  That's fine.

Bunny count: 7

Last Thursday, I got my 3 mile run in.  I don't think I blogged it.  The bunny count was 4.

Two more rounds to go!

I admit, Fat Loss III had been tough and rewarding, but I'll be glad to see the high reps go away.  Today was a good workout.  I went up a bit in squats.  The back squats went rather well.

FL3B4

Front squat - 1x10@55#, 3x10@60#

Underhand lat pulldown - 4x10@92#

Step-up - 4x10@20# each hand

Dumbbell push press - 4x10@25# each hand (oops, I did shoulder presses with no push!  No wonder it was harder!)

Squat - 2x20@60#

Wide grip lat pulldown - 2x20@75#

Step-up - 2x20@20# each hand

Dumbbell shoulder press - 2x20@20# each hand (last rep of each set was very hard!)

Swiss ball crunch - 1x10@25# on head, 1x10@30# on head

Loop-dee-loop... and 7 miles

Sunday I got in a beautiful 7 mile run.  Some of it was on the cross country field, which is very wet in the morning.  I don't like that.  Luckily, my shoes tried off rather quickly.  Only one bunny.

Today was a 4 mile easy run.  This is a drop-back week.  I'll only do 11 miles, after 15 last week.  All easy runs.  Sometimes I play with my runs.  Today, I decided to do loops around the neighborhood.  The picture in my mind was more fun than the actual run looking at the GPS track.  Oh well, I still had fun!

Bunny count: 5