Bob - long run / Marcy - gym

Marcy: gym with 45 min cardio/ 10 minutes lifting

Bob: ran 11.7 miles - house to lincoln park to high point then back home. marcy suggested not doing this run, and she was right - 2,600 vf ascent over 11.7 miles. ran 2h01:16, 10:22 min/ mile, average hr 147 bpm. had to run 11:30 miles on the steep uphills to keep hr below 150, but ended up creeping to 155 or so on a few hills. felt like I lost focus during the last 4 miles or so....

Back on track

Beth:
Friday: Did cardio at the gym for about 30 minutes. Leg felt great!
Saturday: Ran 1.5 to my workout class. Did the class. Leg felt great.

run

Bob: ran 4.2 miles at lunch - 10:04 min/ mile pace. hr between 145~150 bpm.

gym and run

Marcy: gym in the morning - 45 min cardio, 15 min lifting.

Bob: gym in the morning - 20 min cardio, 10 min lifting. ran aat lunch w todd- 7 miles, 1h10 min, 10 min/ miles exactly. average hr was 147, including warm up first mile with a higher rate. I still wonder if my HR is really that high in the beginning of the run (209 bmp running 12 min mile pace downhill????) or if it is a glitch with the monitor until I am sweaty enough to get an accurate reading.

run

Marcy: ran 3.1 mile short loop with add on in the morning.
Bob: ran an easy 4.5 miles with todd at lunch. 45:14, 10:03 min/ mile, 146 bpm average. chirunning focus = cadence, lean, and relaxing lower legs. some right ankle pain still.

run at lunch

Bob: ran at lunch w. todd 7.5 miles in 1h16:36. 10:15 min/ mile, average hr 143. ran first mile SLOW in 11:43 to avoid the "heart rate spike" I have been experiencing during warm up. this is the third week of base building at lower heart rate.

run and gym

Saturday 9/29/07: Marcy went to the gym - 30 min cardio, 10 min lifting. Bob ran 10.2 miles, averaging 10:06 min/ mile. HR average 146.

HR still spiking at the beginning of run, don't know why this occurs. Felt great, was able to keep HR below 150 even on the uphills. Chirunning focuses were relaxing lower legs and leaning. By relaxing lower leg, ankles/ shins felt better than any run since 1/2 marathon on 9/9/07.

Sunday 9/30/07: Bob went to the gym - 30 min cardio, 10 min lifting. Marcy ran 8.2 miles averaging 9:38 min/ mile. average hr 139. marcy had no hr spike during warm up this time, but ankle hurt after 4 miles or so...time for new shoes?