Sunday (1/18/09) - 8.98 miles moderate push (GPS), 8:18 min/mile Avg (GPS), 140 bpm Avg HR
Monday (1/19/09) - Went to gym and cashed in on "free" 1 hour consultation with trainer. She showed me some strength exercises and suggested I do more of them. My body fat and BMI were measured. Body fat = 19.8%, BMI = 23.0. I think she is right. Marathon literature says that most of the male elites have between 5 - 9% body fat. I know I can not compete at the elite level, however, I think more muscle and less fat would make me faster. Exercises trainer showed me: Mountain Climber, Modified Pushups (no locking of arms), Leg extensions (Quads), "Ball" squats, Upper Abs machine.
Tuesday (1/20/09) - 8.96 miles easy (GPS), 8:45 min/mile Avg (GPS), 135 bpm Avg HR - fell on black ice - gotta remember to focus and always scan my surroundings.
Wednesday (1/21/09) - 9 miles with 6.27 at hard pace, 6.27 miles at 6:06 min/mile Avg (GPS), 165 bpm Avg HR. Felt good - getting psyched for Superbowl 10k.
Thursday (1/22/09) - 8.98 miles easy (GPS), 8:43 min/mile Avg (GPS), 130 bpm Avg HR - felt tired from previous day's workout.
Friday (1/23/09) - core strength exercises at home
Saturday (1/24/09) - 15.09 miles moderate (GPS), 8:17 min/mile Avg (GPS), 143 bpm Avg HR. Ran from home to Parkway, 9 miles at Parkway, and return.
Total miles for week ==> 51.01 miles