gym

Bob and Marcy: 25 min cardio at the gym. 10 min lifting

7 mile run at lunch

Bob: ran 7 miles at lunch with Todd. 1h10:23 - average pace 10:03 min/mile. average heart rate 148 bpm.

gym and run

Marcy: gym in the morning
Bob: gym in the morning, ran 5.1 miles at lunch, 9:53 min/ miles average. Heart rate average 148 bpm - but might be lower. Monitor is registering 175~180 bpm in the first mile. Might be either power line interference or bad connection....

One benefit to the slower running is that it is easier to practice the chi running forms. Looking back to Sept 2 run - 6.7 miles averaging 9:48 min/ miles at 150 bpm....hopefully the pace increases in this 145~150 zone.

gym and run

Bob: gym before work - chest/ back/ biceps/ calf. Ran at lunch 5.2 miles averaging 10:08 min/ mile - average heart rate 150. Going slow is tough -especially on uphills to keep HR below 155.
Marcy: ran to Roxhill park with Sadie, played on the swings and then ran home. About 4 miles total running

run

Bob and marcy ran short loop with add on pushing Sadie. 3.1 miles averaging 10:27 pace. Average heart rate 139. Trying to get used to pace to keep HR in the lower range. Legs felt still a little sore from the half marathon...