Running, Skiing, Windsurfing, Workout Blog: 15 July 2007

Saturday, July 21, 2007

Long Run 11.3 miles

Bob: long run - through salmon creek ravine trails (first 3.3 miles) then north to the old house, ran essentially the old short loop, then back home, ran the add on to get above 11 miles, time 1h 45' 17", averge 9'20" minute/ mile. First 3.3 miles through the woods @ 10'45 minute/ mile pace, next 8 miles at 8'45" min/ mile pace.

We are training for the Chicago 1/2 marathon on Sept 9. Marcy's sister Julie and my sister Beth are running it with us. Julie ran 11 miles this weekend averaging 9'30" min/ mile pace, so she is on track for the training.

Marcy: day off for her 10k race on sunday!

Friday, July 20, 2007

Gym

Marcy: Gym in the morning - 45 minutes cardio, 15 minutes lifting (chest/back/ bicep/ calf). Marcy suffering from slight shin splint in left leg, hopefully it doesnt become an issue.
Bob: Gym in the morning: 10 minutes cardio, 20 minutes lifting (leg/ shoulder/ tricep/ abs).

Thursday, July 19, 2007

Gym and Run

Bob: Gym before work: 5 minutes cardio, 20 minutes lifting (shoulders/ legs/ triceps/ abs). Ran 5 miles at lunch, time = 44' 57", pace =9:00 minute/ mile. Ran in lighter Brooks Axiom shoes to get used to them. Chi running focus = cadence and posture.

Marcy: Ran Marine view drive loop out to end of 106th ave sw. 5.25 miles pushing Sadie.

Wednesday, July 18, 2007

Marcy - gym, Bob - run

Marcy: Gym in the morning, another quick workout.

Bob: Run at lunch in the rain, 5.6 miles, 50' 26" minutes, 9:01 minute/ mile pace.

Tuesday, July 17, 2007

Marcy ran/ Bob quick trip to the gym

Marcy: Ran marine view drive loop 4.25 miles with Sadie

Bob: really quick trip to the gym ---> 6 min cardio/ 15 minutes lifting. Better than nothing.

Monday, July 16, 2007

gym & run

Bob: Gym before work (legs/ shoulders/ triceps/ abs) At lunch ran 4 miles, 38:19 minutes, 9:34 min/ mile. Still recovering from the cougar mtn 10 mile race, but felt better after the run.

Sunday, July 15, 2007

Marcy's long run 10.3 miles

Marcy: long run 10.3 miles, time --> 1:38:55, 9:36 minute/ miles, some hills totaling about 900 vf ascent. nice running temp at 66~70 degrees. Ran from the house to Loeman park through Lincoln park, up the stairs on thistle and back to the house. Felt good, knees a bit sore the last mile.

From the Movie "There's Something about Mary"

Hitchhiker: You heard of this thing, the 8-Minute Abs? Ted: Yeah, sure, 8-Minute Abs. Yeah, the excercise video. Hitchhiker: Yeah, this is going to blow that right out of the water. Listen to this: 7... Minute... Abs. Ted: Right. Yes. OK, all right. I see where you're going. Hitchhiker: Think about it. You walk into a video store, you see 8-Minute Abs sittin' there, there's 7-Minute Abs right beside it. Which one are you gonna pick, man? Ted: I would go for the 7. Hitchhiker: Bingo, man, bingo. 7-Minute Abs. And we guarantee just as good a workout as the 8-minute folk. Ted: You guarantee it? That's - how do you do that? Hitchhiker: If you're not happy with the first 7 minutes, we're gonna send you the extra minute free. You see? That's it. That's our motto. That's where we're comin' from. That's from "A" to "B". Ted: That's right. That's - that's good. That's good. Unless, of course, somebody comes up with 6-Minute Abs. Then you're in trouble, huh? [Hitchhiker convulses] Hitchhiker: No! No, no, not 6! I said 7. Nobody's comin' up with 6. Who works out in 6 minutes? You won't even get your heart goin, not even a mouse on a wheel. Ted: That - good point. Hitchhiker: 7's the key number here. Think about it. 7-Elevens. 7 doors. 7, man, that's the number. 7 chipmunks twirlin' on a branch, eatin' lots of sunflowers on my uncle's ranch. You know that old children's tale from the sea. It's like you're dreamin' about Gorgonzola cheese when it's clearly Brie time, baby. Step into my office. Ted: Why? Hitchhiker: 'Cause you're fuckin' fired!

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