After the game, we loaded Jake and Clare into the back of the Honda and drove off to see the Bluegrass. It was a perfect day. The bright afternoon sun shone on the golden, empty corn stalks. Thoroughbreds lazed in pastures. Clare got car sick. OK, it was a perfect day except for the puking. And the ball game. But the truth is, Mrs P's company more than made up for it.
Friday's Resistance Workout
Friday, after class at the Y, I hit the weight room. I wanted to do some of the classic bar bell exercises that I love so much. I also tried the assisted dip machine for the first time since my surgery. My triceps are still burning! Carrie and Melissa are weaning us off of the machines, and I couldn't be happier. I prefer free weights. It's great to be moving real iron again. Once I finished my workout, I hit the pool for a short few laps, just to cool down. That night I set my running clothes out so I could jump out of bed and beat the UK football traffic for my long run. Then we got a distress call from a friend and I wound up staying a lot later than I intended.
Saturday's Long Slow Run
72 Degrees. 11:22 AM. Legacy 6mi out and back. 12mi/2:57:11. Pegasus. RWR: 1min/mile (till HR <130) Splits 12:53, 13:26, 13:22, 13:25, 13:40, 13:28, 14:02, 13:47, 14:10, 14:10, 15:10, 15:10. (4 long walk breaks in the last two miles)
After sleeping in, and waiting for my digestive system to do its morning duty, I got a late start on my 12 mile run. It was the hottest part of the day, but hardly hot compared to what I've become used to. I went 6 miles out on the Legacy trail, then 6 miles back. it was a beautiful day. After my run, I drove home, made a smoothie, and slept for a couple of hours, then our friend Tami called to say she had a coupon for Tony Roma's, and we all went out for ribs. Just a great day. And by this morning, I was ready for a day off.
I learned something from that long distance.Two weeks ago, I finished 8 miles of a 10 mile run when I ran out of energy. I walked most of the last two, and was cramping in my thighs by the time I was finished. Yesterday, after two more weeks of training, I ran right through that 8 mile mark. I had finished 10 before I really slowed down. Galloway says that the best way to beat "the wall" (that place near the end of a run when you run out of gas, but have to keep going anyway,) is to train at distances longer than the race you're going to run. So here's my plan. I want to get my long runs up to at least 15 miles. I'll know I can run the half without bonking at the end. And my conditioning will be strong enough to get me there. At least that's the plan. I'll keep you updated...
And Finally...
One for the Five is flying along. We've now raised $1325. I am so proud of my friends and family, even some folks I've never met have pitched in. I'm determined to finish this Half Marathon. And I'm determined to raise at least $2000 for the Markey Cancer Foundation. We're going to do it, and we're going to make a difference. I hope you'll decide to contribute. You can click the link and contribute online, or you can send a check to me directly. Make it out to "Markey Cancer Center Foundation" and send me an email so I can get you my mailing address. We're going to be a great team.
Peace,
Pennsy
| Exercise | Sets | Reps | Weight |
| Squats | 3 | 15 | 135 |
| Deadlift | 3 | 15 | 155 |
| Assisted Dips | 3 | 15 | 75 |
| Wood Choppers (R/L) | 3/3 | 15 | 120 |
| Row, Bent Over (Db) | 3 | 15 | 30 |
Friday, after class at the Y, I hit the weight room. I wanted to do some of the classic bar bell exercises that I love so much. I also tried the assisted dip machine for the first time since my surgery. My triceps are still burning! Carrie and Melissa are weaning us off of the machines, and I couldn't be happier. I prefer free weights. It's great to be moving real iron again. Once I finished my workout, I hit the pool for a short few laps, just to cool down. That night I set my running clothes out so I could jump out of bed and beat the UK football traffic for my long run. Then we got a distress call from a friend and I wound up staying a lot later than I intended.
Saturday's Long Slow Run
72 Degrees. 11:22 AM. Legacy 6mi out and back. 12mi/2:57:11. Pegasus. RWR: 1min/mile (till HR <130) Splits 12:53, 13:26, 13:22, 13:25, 13:40, 13:28, 14:02, 13:47, 14:10, 14:10, 15:10, 15:10. (4 long walk breaks in the last two miles)
After sleeping in, and waiting for my digestive system to do its morning duty, I got a late start on my 12 mile run. It was the hottest part of the day, but hardly hot compared to what I've become used to. I went 6 miles out on the Legacy trail, then 6 miles back. it was a beautiful day. After my run, I drove home, made a smoothie, and slept for a couple of hours, then our friend Tami called to say she had a coupon for Tony Roma's, and we all went out for ribs. Just a great day. And by this morning, I was ready for a day off.
I learned something from that long distance.Two weeks ago, I finished 8 miles of a 10 mile run when I ran out of energy. I walked most of the last two, and was cramping in my thighs by the time I was finished. Yesterday, after two more weeks of training, I ran right through that 8 mile mark. I had finished 10 before I really slowed down. Galloway says that the best way to beat "the wall" (that place near the end of a run when you run out of gas, but have to keep going anyway,) is to train at distances longer than the race you're going to run. So here's my plan. I want to get my long runs up to at least 15 miles. I'll know I can run the half without bonking at the end. And my conditioning will be strong enough to get me there. At least that's the plan. I'll keep you updated...
And Finally...
One for the Five is flying along. We've now raised $1325. I am so proud of my friends and family, even some folks I've never met have pitched in. I'm determined to finish this Half Marathon. And I'm determined to raise at least $2000 for the Markey Cancer Foundation. We're going to do it, and we're going to make a difference. I hope you'll decide to contribute. You can click the link and contribute online, or you can send a check to me directly. Make it out to "Markey Cancer Center Foundation" and send me an email so I can get you my mailing address. We're going to be a great team.
Peace,
Pennsy
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