run

Marcy: ran about 6 miles or so this morning - Garmin205 battery low so there was no data....

Bob: gym - 15 min cardio, 10 min lifting. ran 4 miles at lunch 37:12, 9:18 min/ mile, 147 bpm average hr. chirunning focus --> leaning and relaxed legs

I will switch to a weekly summary of workouts for this blog.

run

Bob: ran 7.1 miles at lunch. 1h10:13, 9:58 min/ mile, average hr 147. hr a bit high the first mile so I went slow.

here is comparison mile by mile between 9/26, 10/3, 10/11 and today:

mile 9/26 10/3 10/11 10/15
1 11:07 11:06 10:43 11:28 (warmup)
2 9:58 9:46 10:07 9:50 (flat)
3 10:23 9:57 10:14 10:22 (uphill)
4 9:51 9:31 9:34 9:24 (downhill)
5 10:02 9:48 9:48 9:52 (uphill)
6 10:01 10:04 9:20 9:30 (downhill)
7 10:07 9:46 9:12 9:18 (flat)
hr 146 147 145 147

Am I getting faster at the lower HR? The above data kind of shows some improvement, although I did run some faster miles today than on 9/26 and 10/3....

Writing the date of purchase on the shoes helps to remember to buy new ones. I am excited to get new shoes this week.

long runs over the weekend

Bob: 11/13/07 - ran through lincoln park to whale tale park. 12.2 miles, 1h57:52, 9:40 min/ mile, average hr 146. great run, mostly flat or downhill, except for the hills in the beginning. had to run past whale tale park and turn around at the big anchor outlook on alki. felt good that the pace is starting to improve in the base building hr zone
11/14/07 -gym 30 min cardio, 10 min lifting

Marcy: 11/13/07 gym 40 min cardio, 10 min lifting (squats)
11/14/07 - ran from church to lincoln park, looped around park and ran home on marine view drive. 10 miles, 1h33:08, 9:19 min/ miles, average hr 148 lots of hills!