Friday on the Flat

Streak to the beach - Day 5

Time : 30:00 Minutes
Distance : 1.80 Miles
Total: 12.58 miles

This was not an exciting day and certainly not motivating.  I was woke up at 3:30 by the dog wanting to visit the great outdoors and then could not get back to sleep.  I headed down to the office and worked until it was time to get the rest of the family out of bed and out the door. Then as it was the second Friday I had to vacate the premises to let the cleaning lady have free reign over my domain.

This is the morning to run all the errands and in this slot I managed to gather the dog and head to the dog park and get a quick run/walk in. Actually it was more of a brisk walk than a run but hey I am counting it.

This was not really an invigorating run, not really an energetic exercise but my legs were aching and it was about all I could do in the morning.  I also had an afternoon “meeting” in the “office” to review progress. The burger and  refreshments made an evening run more difficult, not to mention their interference with my weight loss plans. C’est la vie!

Plod On

This is where I wanted to be this morning.

But, this is where I was .

It was a good workout, shortish but I did not want to stress things too much.  My plan was to do some easy intervals with long walk breaks and I almost did that.  Started off with two minutes walking, five minutes at 9 min miles, 2 minutes walking, 2 minutes at 9 min miles, three minutes at 8:20, two minutes at 7:50, one minute at 8:20, one minute at 8:50, one minute at 9:30.  All told 2.15 miles in 20 minutes a solid workout.

Plod On

Saturday Surprise

I had a great plan for the day, a nice easy recovery walk on the treadmill topping out at 4.5 mph for about 25 minutes.  I put it off and procrastinated long enough that when it was halftime in the Auburn game it was do or die time , so I pulled on my running shorts and did.

I started out with the plan but when I hit the 5 minute mark things were feeling Ok so I bumped up the pace to a slow run (9 min miles) then 2 minutes later 8:30 min miles, then 2 minutes later 7:55 min miles. then back to a walk for 4 minutes and then I repeated the progression and threw in an extra minute at 7:30 min pace.  Holy crap fastest bestest pace since I injured my foot.  Then I progressed back down for a cool down.

Once the sweat had really started We took the dog to the park for a walk and my further cool down.

The view of downtown was crazy beautiful, and you can see that even though it was a nice day the locals are dressed for winter.

It turned out to be a great day for me, 25 minutes 2.45 miles on the treadmill, followed by 12 minutes .65 miles outside.  Hitting the mall with the kids right after the shower was not the best idea.

We will have to see what tomorrow brings!

Plod On