Taking it easy

I went out with no particular goal in mind. I usually try to set an easy pace for myself. And of course, I have the whole HM training program in place. But today I went out, just pushed Start and ran. My only goal was to run until I heard my favorite song off of today's mix. Good thing the song ended when it did. That's when the right head of the fibula really started to get to me. Actually, I felt it during the whole run, but that's nothing new. I didn't have any knee pain though. But I'm thinking that the head of the fibula and knee issues are related. Good news is that during the cool down walk, every step felt like it massaged the problem area. I was feeling fine on the walk home. What I'm trying to say is that I love the new kicks. They seem to do what they're supposed to do. Heck, I felt the difference once I put my feet in them (they weren't even laced up yet). I'm guessing that I won't feel a thing once I'm all healed up. On that note, I'm going to take it easy for the rest of the week. I'll probably resume my normal training schedule next week. Things I noticed about the run: - My hamstrings and buns got a workout. I guess that's what happens when you haven't been on the trails in a while. Okay, so the last time I ran was last Friday. But it feels like forever ago. - My breathing was better but not completely back to normal. My heart rate was a lot lower than it was last time I ran though. - I must have zoned out because there's a track I listened to that I've heard a million times. And today was the first time I paid attention to the lyrics. They were R-Rated. Made me blush. - I didn't check Garmin once. Anywho, I did some strength training and yoga when I got home. The lunge series and trikonasana felt wonderful on the hamstrings. Yoga: 30 min Yoga For Every Body: Hip Mobility Activity Route: -- Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -49 ft Date: 01/23/08 Up/Downhill: [+75/-124] Time: 04:13 PM Difficulty: 1.9 / 5.0 Weather: Fair 40 F temp; 24% humidity 40 F heat index; winds W 10 Performance Distance: 3.17 miles Time: 0:34:34 Speed: 5.5 mph Pace: 10' 54 /mi Heart Rate: 167 bpm (Avg) Calories: 378 181 bpm (Peak) Notes First run in the new sneaks. Much, MUCH better. Pace (min/mile) Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 07 +0' 13 5.4 -0.1 156 -50 ft 2 11' 00 +0' 06 5.5 -0.1 169 0 ft 3 10' 34 -0' 20 5.7 +0.2 177 +4 ft end 10' 18 -0' 36 5.8 +0.3 178 -3 ft Versus average of 10' 54 min/mile

Posted from bimactive.com

Strength: Exercise Sets Reps Weight Crunches w/Twist 2 15 Dumbbell Chest Press 2 15 3.0 lb Forward Lunges 2 15 Squats 2 15 Dumbbell Shrugs 2 15 3.0 lb Modified Plank 2 15 Plank 2 15 Tricep Dips 2 15

Breakfast: Quinoa (w/cooked apples, raisins, walnuts, maple syrup, cinnamon, nutmeg and a bit of soymilk) and a BIG cup of rooibos chai
Snack: Banana
Lunch: PB&J
Snack: Apple and some cantaloupe
Dinner: Tofu cacciatore w/garlic toast
Bedtime tea: Rooibos chai