being on vacation, i wasn't sure if i would get any runs in. i made it a point to get in a 4 mile run on saturday before we left. it was in the high 80s and the sun was killing me. much hotter than any runs i have done in a long time. at the half way point i was glad i had my cell phone because i thought i was going to have to call emily. i made it, however, and was burning up and sweating. i drank 2 gatorades as soon as i got in the house. here are my splits and heart rates:
.5= 5.09 141
1.0= 10.16 5.07 159
1.5= 15.19 5.03 164
2.0= 20.40 5.21 167 (here is where it starts getting hot and slow)
2.5= 26.05 5.24 164
3.0= 31.40 5.34 166
3.5= 37.30 5.49 166
4.0= 43.24 5.54 169
considering i wasn't sure i was gonna make it, i am happy to just have finished.
sunday i was taking as a rest day. luckily our hotel has a treadmill since i am not familiar with the area and we have spent most of our driving time lost. on our way here we stopped in knoxville and i went to gander mountain and they had a marathon training book on clearance. i thought it would be good to have to read. i am glad i bought it. the author makes a lot of sense and i think i am gonna try one of the schedules he has in his book. it is pretty similar for the most part to the schedule i was on so i can pick up in the middle.
anyway, after the beach on monday i was able to come back to the hotel and do 4 miles on the treadmill. i picked the hill work-out since treadmill running is not as hard as road running. it starts out level for a minute then incline for a minute then level for a minute and so on. the inclines gradually increase until you get to a 5% incline then they start back over at the smaller inclines. i did that workout for 4 miles (roughly) and it took me roughly 43 minutes to complete. i am not sure exactly because once i was wiping my sweat with a towel and hit the emergency stop switch and i am not sure where i was. i know i was over 10 minutes into it and over a mile distance, but that is all i am sure of. i didn't take splits or heart rates.
my new schedule had some basic weight training and core work-outs instead of no work-outs at all on days i haven't been running. so today i did the weights and core work-outs. together they do not take all that long, maybe 45 minutes. and you don't really use weights, just your body weight.
tomorrow i have a 6 mile run scheduled. i guess i will do the same hill work-out on the treadmill. i find it hard to run on a treadmill because i like to look at scenery and what is going on around me. in the training room there is only 1 tv to focus my attention on, and it is to the right, so i have to be careful to stay on the treadmill. the positive aspect was that i was running beside a man who was going 8.4 miles per hour and i kept up with him the entire time, he just couldn't pull ahead.
thought of the day: whenever you go to a new place, get a good map and know how to use it. do not depend on new technology to be able to guide you around. our gps seems to be off a little. emily is getting really good at turning around in tight spots.
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