Stupid People

The track was sooooo packed tonight. I cannot wait until it is warm enough to run outside, plus going in circles on that track is getting old. Tonight though, the people walking on the track were 3 wide taking up the whole thing, and jumping out in front of every runner that was coming by. I think the runners were very close to mutinying. Well despite all of that, I was still able to get in 7 miles today (New PR).

mile #1 - 9:01
mile #2 - 18:03 (9:02)
mile #3 - 27:04 (9:02)
mile #4 - 37:09 (10:05) - I was feeling it on this one, plus people were really bad
mile #5 - 46:12 (9:03)
mile #6 - 55:03 (8:51)
mile #7 - 1:03:17 (8:14)

Not bad, I feel like I am improving a lot!

Intervals

Intervals on the treadmill followed by some lifting.

8 minute warmup
1.5 incline
1 minute sprint (8.5mph)
2 minute jog (5.5 mph)
Repeat (6 total sets)

Stretch

Lifting:
Military - 3 sets of 10 reps (60 lbs)
Pulldowns - 3 sets of 10 reps (112 lbs)

Daytime Workout

Went during the day and did a brick today

9 miles on the bike in 25 minutes exactly
2 miles on the track (Mile 1 - 9:04, Mile 2 - 8:42)

Flood Watch '09

Well my basement is flooding, but I was able to get out for an hour to run at the gym today. I did 6 miles:

Mile 1 - 9:22
Mile 2 - 18:45 (9:23)
Mile 3 - 28:13 (9:28)
Mile 4 - 37:44 (9:31)
Mile 5 - 45:51 (8:07)
Mile 6 - 53:34 (7:43)

That averages to 8 minutes 55 seconds per mile. I felt really good during this run, especially towards the end. I was surprised though when I looked at the splits and saw that I ran a 7:43 for the 6th mile. I didn't think I was going that fast. Back to trying to control the flood.

Oh and yesterday I did the Turbo Jam Ab workout with Emilee.

Trying to get back on track

Last night: ran 3.5 miles..started cramping up badly after 2 miles had to walk about 3 laps total. Then went for calf raises, a good stretch, minute push up hold and minute plank hold. Emilee was in the middle of a fitness class so I hit the weight room. I did sets of military, seated rows, back/ shoulder pulldowns, and chest press. Feeling a little sore today, swimming tonight.

Back to work

After a slow and somewhat lazy week, I finally hit the gym last night. I did 2 miles hard running in 15:28 and then had a good long stretch. I finished with doing push position holds and plank holds. Not much, but I was limited in time.