Since last time & HRT progress

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This was my Saturday “long” run.  Ninety minutes at heart rate about 140 with 20 second pickups each mile – the routine is pretty similar the first 2-4 weeks I think in the plan.  In the old days… or about a week or so ago… I would go slow by doing a 10 minute mile and I’d cover 9 miles in this same time frame.  It’s going to take some getting used to taking it easy, staying in the aerobic zone.  I just have to tell myself it’s going to pay off in a few weeks.  Honestly it feels nice to just cruise along and not worry about pace but it is a little hard on the ego.

And then there was this…

Natalya taking aim at the dunk tank

Natalya taking aim at the dunk tank

Just a few hours at the school fun fair to round out our Saturday.  Sunday was a rest day and I listened to Coach and took the rest day seriously – no running, no yoga, nada.  I think I need to work yoga back in somehow though because my muscles are mad at me a little right now.  I did spend quite a bit of time working with the kids on their class projects though – a Ben Franklin board for one and an Arizona state model for the other, while giving Cecy something to paint to keep her happy while the other two were crafting.

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This week is a repeat of last week’s routine training-wise.  I got in an hour with 4.83 miles (12:25 pace), and it feels like I am getting slower to keep my HR where it needs to be.  I start out fine but after the first 20 second pickup at current pace – 2 minutes it takes a while of even slower to get my HR back down.

I did the full 1 hour recovery run Tuesday ( I think I only did 30-40 minutes last week) which is a 120 heart rate.  Almost half the amount of miles in that timeframe but it did seem to help my body recover.  I was a little faster on today’s run by :10-:15 a mile at the same HR.   I had my cheer squad with me today too since I had the day off .  I don’t know why she always wants to watch me run but I love that she wants to hang out.

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Each run in the plan has a SSSCs (super short strength circuits) at the end – which is about 5 minutes of a few exercises.  Last and this week it’s an ab exercise (forgot what it’s called), spiderman plank, push ups, and squats.  I’m not sure when push ups became so hard but I swear that when I was doing Nike Training Club work outs 1-2x a week I could do a minute of push ups no problem.  I apparently desperately need these arm exercises!

 

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