I started with some boot-camp style circuit training. Squats, lunges, and presses with weighted bars, Swiss balls and dumbbells, laps around the basketball court, lots of belly and butt work that made me sweat and swear. I worked with a couple of friends from the LiveSTRONG group and our trainer, Carrie. I don't know when I've ever loved and hated a pretty woman as much as I do Carrie when she's pushing me to do "Just one more."
Then it was time for my run and it was a good one. Here's my log entry:
81 degrees. 4.03 miles/43:31 @ 2:13 PM. Legacy Loop. Adidas. Intervals. Podcaster 178 BPM intervals. Splits: 11:09, 10:27, 10:38, 11:00. That's a pretty high cadence for me, but I was able to sustain it. Miles 1 & 4 include warm up and cool down.
I ran it much quicker than usual. I used Podrunner, to keep my cadence. You know I'm not a big fan of running with headphones, but I find that the steady beat of these specially designed mixes let me run and not have to think about speed or pace. Won't use them on the road, though. It's really good to be able to hear what's coming behind you when you're alone out in the country at 6:30 in the morning. Still, the music can be very relaxing. I'm sure I'm going to fall asleep while running someday. Now that will be worth a blog post.
Then it was back to the gym for some weights.
I have one more week of these New Rules for Lifting Break-in workouts, then I'll take a rest from the weight room and taper my runs in preparation for the Half-Marathon on the 23rd. After that, I'm going to cut down to three runs a week, and hit the weights hard. I'd like to build more upper body strength while my legs recover in November.
I dressed and went to the pool for some cool-down, but the joint was full of firefighters training for water rescue on one side, and some sort of little kids' swim team that appeared to be made up of tiny human/dolphin hybrid creatures on the other. A couple of them must have had motors. There is something so beautiful about a really fine swimmer. The strokes are so smooth and efficient. The body seems to slip through the water. I stood enjoying them for a few moments, but old guys watching little kids in swimming togs are more suspicious than they used to be, so I went to the steam bath for a little stretching.
Tomorrow is a rest day, then I'm joining the Striders on Saturday morning for a long, slow 16 miles: my last long run before the race. I feel fantastic. I know I can finish this half-marathon. I just have to make sure I don't get worn out or hurt between now and then.
For now, it's time for some beauty sleep. And maybe a couple of Tylenol wouldn't hurt either.