run

Marcy: ran 7.7 miles, 2 quicker miles at 8:00 min/ mile and 8:30 min/mile uphill.

Bob: ran 4.1 miles, 38:23, 9:22 min/ mile. Average hr 140 bpm. included 3x 30second accelerations at the end.

gym/ run at lunch

Marcy: gym in the morning 40 min cardio/ 10 min lifting

Bob: run at lunch, 7.7 miles, 1h12:02, 9:21 min/ mile, average hr 152 bpm. this run had a few hills, ran more based on what felt like an easy pace, not really paying attention to heart rate too much. Seattle 1/2 marathon 11 days away!

gym/ run

Bob: gym in the morning 20 min cardio/ 10 min lifting. Ran 4.5 miles at lunchm, 41:23, 9:08 min/ mile, HR 143 bpm, although I let it go up to 150~155 the last mile. perfect running weather today.

3x mile road intervals

Bob: tried to run 3 x 1 mile intervals at the edmonds HS, but track was locked due to Veterans Day. Ran the intervals on the road with 1/2 mile rest in between. This would not have been possible with out the Garmin forerunner205.
1) 7:06 min
2) 7:23 min
3) 7:28 min
With the hills it was probably a better workout than running on the track, more similar to "race" conditions. The pace felt controlled, but not too easy. I wish I had time for more "race pace" training before the seattle 1/2 marathon on 11/25...overall 7.2 miles, 1h04:38, 8:59 min/ mile.

long runs/ gym

SAT 11/10/07:
Bob - ran 11 miles, 1h44:04, 9:28 min/ mile. average HR 151 bpm. Picked up pace the last couple miles to 9:00 m/m the 8:30 m/m pace. ran the oh-so-flat to old short loop to marine view drive loop. Let HR do whatever on rolling hills.

Marcy - gym -- 40 min cardio/ 10 min lifting.

SUN 11/11/07:
Marcy - ran 10 miles, 1h38:04, 9:48 min/ mile, averge HR 139 bpm. also ran the oh-so-flat to old short loop to marine view drive loop.

Bob -gym -- 25 min cardio/ 10 min lifting