200th Post

And I have nothing much to report. I'm beat. I had a long night. But I got in 40min of scheduled cross training. I went for a somewhat leisurely stroll through the park. I'm just tired and will be turning in pretty early. That's cool though. I need to rest up for tomorrow's 8miler anyway. And on that note, I'm off to shower and go to bed. Night all. Activity Route: Park Elev. Avg: 41 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 08/08/08 Up/Downhill: [+91/-88] Time: 07:03 PM Difficulty: 1.8 / 5.0 Weather: Fair 76 F temp; 41% humidity 77 F heat index; winds W 12 G 18 Performance Distance: 2.45 miles Time: 0:44:19 Speed: 3.3 mph Pace: 18' 11 /mi Heart Rate: 88 bpm (Avg) Calories: 191 114 bpm (Peak) Elevation (ft) Speed (mph) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 14m 32% 0.84 mi 2 111 - 130 0h 00m 0% 0.02 mi 3 130 - 148 0h 00m 0% 0.00 mi 4 148 - 167 0h 00m 0% 0.00 mi 5 167 - 185 0h 00m 0% 0.00 mi (none) out of range 0h 29m 66% 1.64 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 18' 07 -0' 03 3.3 +0.0 80 -53 ft 2 17' 32 -0' 38 3.4 +0.1 94 +20 ft end 17' 57 -0' 13 3.3 +0.0 93 +36 ft Versus average of 3.3 mph

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Slow morning running

Morning running isn't getting any easier. The only good thing about it is knowing that I got it out the way. And that I can spend the rest of the day being as lazy as I want to be. Anyway, I just took it easy. I didn't push myself at all. It's bad enough I'm running this early. So just moving is my goal. Speed isn't everything. I guess my main thing is to be consistent and/or have negative splits. That way I know I didn't start out too fast. After the run was the best though. I interrupted my cool down walk home with a few minutes on the swings. I guess another good thing about being in the park so early is avoiding the rugrats (I love kids, can't you tell). In other news, I opted for yoga as cross training instead of a 2miler yesterday. My thighs were still sore and I was just tired. I do feel better today though. I figured I'd ditch the 2miler anyway because I'm planning on 8mi on Saturday instead of my originally scheduled 6mi. No, I'm not trying to kill myself. I'm participating in another 8 on the 8th virtual race. It's funny because when I first ran 8mi it was for this race. And it was my first time running this distance ever. Mind you, I was scheduled for 6mi on that day as well. I just took it slow. You can't jack anything up if you go slow. At least, that's my theory. So that's the plan for this weekend. I figured I'd try for a nice and easy 10:30 pace. I should be able to maintain that for 8mi IF I'm not running at the crack of dawn. We're expecting some nice weather, low 60s and highs in the low 80s (I think). So I shouldn't have to get up too early to beat any heat. Okay, so I never got the falafel I wanted the other day. I'm definitely going to make time to get some today. If anyone's in south jersey, check out Norma's. I love the veg combo. Activity Route: Park Run Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 08/06/08 Up/Downhill: [+0/-0] Time: 07:02 AM Difficulty: 0 / 5.0 Weather: Fog/Mist 73 F temp; 87% humidity 73 F heat index; winds Calm Performance Distance: 4.00 miles Time: 0:40:04 Speed: 6.0 mph Pace: 10' 01 /mi Heart Rate: 169 bpm (Avg) Calories: 447 189 bpm (Peak) Notes Cool Down = .55mi A few minutes on the swings in the park Strength Girl Push Ups = 76 2x15 Crunches w/Twist 2x15 One-Arm Dumbbell Rows 2x15 Hip Flexor 2x15 Alternating Dumbbell Biceps 2x15 Forward Lunges 2x15 Squats 8/5 Cross Train Yoga: 25min Yoga For Every Body: Good Morning Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 1% 0.05 mi 2 111 - 130 0h 01m 3% 0.13 mi 3 130 - 148 0h 01m 3% 0.14 mi 4 148 - 167 0h 08m 19% 0.78 mi 5 167 - 185 0h 26m 64% 2.59 mi (none) out of range 0h 04m 9% 0.41 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 21 +0' 20 5.8 -0.2 146 -- ft 2 10' 10 +0' 09 5.9 -0.1 170 -- ft 3 9' 53 -0' 08 6.1 +0.1 177 -- ft end 9' 39 -0' 22 6.2 +0.2 184 -- ft Versus average of 10' 01 min/mile

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If I were to run by feel...

I would have stopped and walked home. Morning running takes some getting used to. My body just didn't want to move. Well, at least it felt that way. And it's bad enough I forced my poor little (ha!) legs to do squats and lunges yesterday. That's right, I strength trained for the first time in two weeks. So yeah, I did push ups too. I picked right up at Week 4. I was prepared to punk out and go back to Week 3, but I did okay. I'm surprised I'm not really sore from them. But my thighs on the other hand, well they're feeling the squats. And I felt them on my run today. I really need to get back to my yoga. In any case, I made it through the run, and I wasn't as slow as I felt. I'm glad I didn't walk back home. Activity Route: Park Run Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 08/04/08 Up/Downhill: [+0/-0] Time: 05:57 AM Difficulty: 0 / 5.0 Weather: Fair 68 F temp; 72% humidity 68 F heat index; winds W 3 Performance Distance: 4.00 miles Time: 0:38:35 Speed: 6.2 mph Pace: 9' 39 /mi Heart Rate: 169 bpm (Avg) Calories: 445 192 bpm (Peak) Notes Cool Down = .47mi 8/3 Strength and Stretch Girl Push Ups = 73 2x15 Crunches w/Twist 2x15 One-Arm Dumbbell Rows 2x15 Hip Flexor 2x15 Alternating Dumbbell Biceps 2x15 Forward Lunges 2x15 Squats Spark People Quick and Easy Stretching Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 1% 0.06 mi 2 111 - 130 0h 01m 2% 0.10 mi 3 130 - 148 0h 01m 4% 0.16 mi 4 148 - 167 0h 06m 15% 0.60 mi 5 167 - 185 0h 23m 60% 2.47 mi (none) out of range 0h 06m 15% 0.66 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 19 +0' 40 5.8 -0.4 143 -- ft 2 9' 38 -0' 01 6.2 +0.0 172 -- ft 3 9' 29 -0' 10 6.3 +0.1 179 -- ft 4 9' 04 -0' 35 6.6 +0.4 186 -- ft Versus average of 9' 39 min/mile

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Saturday Photo Shoot (with a bootleg camera)

I was feeling cute today. So I took some pictures. Bad pictures, but still pictures. I only have a camera phone to work with, so you get what you get. And as you can see, I bought another running dress. Actually two more. There was a sale going on, so I had to get them, especially with the hooked up discount from Nettie. Thanks, girl. Is it me, or does my foot look really big in the second photo. I know I have big feet (size 9) but for some reason they look bigger than everything on my body. I woke up before my alarm to Tom & Jerry (I love them). But I didn't get out of the house any sooner, mostly because of this morning's photo shoot. It was a quarter to 8 and it was starting to rain. Nothing too bad. I figured I'd stick with it and beat the gnats, instead of waiting to run afterward. It was actually quite refreshing especially knowing that I was covered in water and not my own sweat. But I'm sure by the end of the run it was all sweat. Actually, I'm sure it was. Before the run, I weighed in at 139.2. After, I was 138.2. My dress was pretty soaked. It felt heavy when I took it off. Oh, I have some post run pictures. Anyone want to guess how many sets of tennis it looks like I played? Check it out. My dress is soaked. Side Note: Can I just say that I'm still trying to get my mind around being under 140 on a given day. For a good portion of my life up until I started running a year ago, my weight range was 150-156. All in all, it was a good run. I took it easy, well what seemed easy for me. My pace these days is still blowing my mind. My first 5miler was a lot slower. And I was surprised how consistent miles 2-4 were. But in the last mile, I just wanted it to be over with already. Anyway, by the end of the run, the rain was over. Luckily, the gnats didn't make an appearance. All the geese or ducks or whatever these birds are were out and about. I've heard they can be kind of aggressive (they chased a friend of mine), but they were just out doing their thing. I'm just glad they weren't chasing me for any reason. They were everywhere. So, that's my day so far. And on that note, I'm out (possibly to get some falafel). Have a great weekend. Music: Beautiful Tomorrow by Blue Six I was just in the mood for some laid back house music. Activity Route: Park Run Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 08/02/08 Up/Downhill: [+0/-0] Time: 07:44 AM Difficulty: 0 / 5.0 Weather: Light Rain Fog/Mist 73 F temp; 90% humidity 73 F heat index; winds SW 3 Performance Distance: 5.00 miles Time: 0:48:03 Speed: 6.2 mph Pace: 9' 37 /mi Heart Rate: 173 bpm (Avg) Calories: 559 194 bpm (Peak) Notes Cool Down = .45mi Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.02 mi 2 111 - 130 0h 01m 1% 0.07 mi 3 130 - 148 0h 02m 5% 0.26 mi 4 148 - 167 0h 08m 17% 0.82 mi 5 167 - 185 0h 23m 49% 2.48 mi (none) out of range 0h 13m 27% 1.43 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 16 +0' 39 5.8 -0.4 146 -- ft 2 9' 34 -0' 03 6.3 +0.0 171 -- ft 3 9' 31 -0' 06 6.3 +0.1 179 -- ft 4 9' 28 -0' 09 6.3 +0.1 185 -- ft end 9' 11 -0' 26 6.5 +0.3 189 -- ft Versus average of 9' 37 min/mile

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Taking it easy

So I took everyone's advice and rested for two days. I was still pretty tired yesterday. I would have loved to finish out the month with over 50 miles, but it just wasn't in me. The most I've run in a month was 60 miles back in December. Well, there's always August. I decided to run before work this morning. It worked out pretty well after I made it out of bed, of course. Getting out of bed is half the battle. I just told myself to take it slow especially since I'm not a morning person. I felt better than I did on my early 2miler this week. I felt pretty sluggish then. Not so much this morning. Oh, and the best part about today's run was seeing four young deer (fawns - I just had to look it up) play in the park. It was like seeing playful puppies, but they were deer instead. So so cute. Yeah, I was also supposed to cross train for 40min but that's so not happening. I have 5 miles planned for tomorrow. So instead, I'm off to eat and rest some more AND watch What Not To Wear (love, LOVE that show). Happy running, everyone:) Activity Route: Park Run Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -52 ft Date: 08/01/08 Up/Downhill: [+85/-137] Time: 06:29 AM Difficulty: 1.6 / 5.0 Weather: Fog/Mist 73 F temp; 87% humidity 73 F heat index; winds Calm Performance Distance: 3.50 miles Time: 0:34:42 Speed: 6.1 mph Pace: 9' 55 /mi Heart Rate: 161 bpm (Avg) Calories: 392 185 bpm (Peak) Notes Cool Down = .76mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 1% 0.04 mi 2 111 - 130 0h 01m 3% 0.11 mi 3 130 - 148 0h 03m 8% 0.27 mi 4 148 - 167 0h 15m 43% 1.46 mi 5 167 - 185 0h 17m 50% 1.84 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 38 +0' 43 5.6 -0.4 142 -53 ft 2 10' 05 +0' 10 6.0 -0.1 164 +4 ft 3 9' 27 -0' 28 6.3 +0.3 174 +7 ft end 8' 59 -0' 56 6.7 +0.6 179 -10 ft Versus average of 9' 55 min/mile

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