Time to Compete

Ran marathon last sunday at 202 lbs. Today at 196.5 lbs. Will be 180 lbs May 3, 2009 for Eugene Marathon.

1st run since marathon 8 days ago

1st lap 1.10 miles 8:45:17 7:55 pace

2nd lap 1.10 miles 8:39:85 7:54 pace

3rd lap 1.11 miles 8:35:40 7:45 pace

Overall 3.31 miles 26:00 7:51 average pace

heavy rainfall but felt pretty good overall for 1st run after marathon

in evening, went to YMCA for weight training, upper and lower body--1 hour

another 1.5 lbs!!

Finally back to the track

.75 mile warmup 8:41 pace

.25 mile 1:33:15 6:10 pace

.50 mile 3:10:80 6:21 pace

.25 mile 1:37:55 6:27 pace

.25 mile 1:25:75 5:47 pace

.50 mile 3:21:06 6:43 pace

.13 mile 36:95 4:41 pace

.12 mile 37:13 5:20 pace

.75 mile cool down 8:10 pace

200 meter recovery between each speed lap

Felt ok 193lbs after

Went to YMCA in evening and lifted upper and lower body 

Went to YMCA, lifted upper and lower body, 4 sets of 12 of everything, very fatigued last 2 reps of each

Ran with dog in am 

192.5 lbs prior to running this morning, 10 lbs lighter than last week

Ran 7.49 miles in 59:52:54 which includes warm-up.  Few miles sub 7:20, went out a little too fast, difficult at end but able to push through.  Heel did not hurt!!  Have to focus on driving right forefoot straight ahead and not toe out.  Lighter weight easier to run for sure.  Feeling strength gains from lifting already, little easier keeping upright and driving forward when running.  Discipline Desire Determination 

7.49 miles slow and steady    1:08    9:05 pace

right distal quad tight

2.86 miles--2 laps

lap 1 1.43 miles 13:02:17 9:06 pace

lap 2 1.43 miles 12:52:68 8:59 pace

overall 2.86 miles 25:54 9:03 pace

right medial knee pain (medial tibial plateau) likely due to open chain quad extension exercise recently started, only will do closed chain quad strengthening now

Went to YMCA in evening, lifted upper and lower body, and did eliptical for 20 minutes