SUNDAY SELECTION

CROSSTRAIN : ELLIPTICAL / 25 MIN / AVE H.R.= 129

I went to the gym this am and tried out my HR monitor on my watch. I'm not sure what it means but I'll see how it does. Legs got really tired.

LONGER RUN

RUN: 6.0 MILES / 1:20 / 4:1/ AVE PACE:13:37


Long, slow, distance today. Dakota and I went out -the temperature was a brisk 32. I really enjoy this time of year. I overdressed alittle but have not got the hang of the cooler temps yet.
I felt good at the end and could heve went farther but it's nice to relax this time of year.

LOVIN THE RUN

RUN: 2.1 MILES / 28:04


Easy run just to enjoy a fall evening. The sun had just set , the temperature was comfortable, and it was quiet. I didn't take my MP3 but took Dakota. Again all the reasons i love to run come back to me. Not the races but the peace you can find when you are out there. Thanks God for a great evening!

WEIGHTS AGAIN BUT THE SOX WON

STRONG: WEIGHTS: 60 MIN.


I went to the club and took the STRONG class again. Different teacher. She wasn't very good and didn't get the work-out I expected now I've no class until next Weds.

COMBINATION WORK-OUT

RUN: TREAMILL: 15 MIN. /1.2 MILES
STAIRCLIMBER: 15 MIN./ 1.0 MILES / 47 FLIGHTS OF STAIRS
WALK: TREAMILL: 10 MIN./ 0.5 MILES

40 MIN./ 2.7 MILES


I went to the club and tried something different. It was a very good workout and I wasn't exhausted or too sore. I'll add to the stairclimber the next time. Actually I really am enjoying the change of pace. At least 1-2 times a week I want to do stairs or intervals.

STRONGER

STRONG(WEIGHTS) : 60 MON.

I used heavier weights tonight and we had a different teacher so it was a tough work-out . I really felt good when I was done. I have alot of work-out options with the marathon past. I would like to start doing the stairclimber 1-2 times per week and add toughr intervals. Also more elliptical for the winter until January. I guess I'll just play it by ear and see how it goes.

CHANGING PLANS

E.T. : 30 MINUTES

When I got up this AM my plan was to run 2 with Dakota. But the really cold air and rain quickly mad me chang to indoors on the elliptical. I was a nice work out.