Today was my lunchtime 5-miler (well, 5.34 miles). I thought I had complained about my heart rate here last week, but it looks like I didn't.

I'd noticed that lately my heart rate was a lot higher than it's been. Whereas before I was 154 to 156 average, lately it's been more like 166 to 170 (my max HR is 182). I was getting a bit worried about it.

On today's run I decided to slow down and instead of running for time or pace, run for heart rate. I tried to keep around 156, which is in the aerobic zone for me.

When I got back, I plugged the GPS into the computer and checked the data. My average was 159, which while not "there", it was a lot closer than 170. Then I compared it to my other runs, and come to find out the reason my heart rate was so high is I was pushing myself a lot more than I should.

What a strange thing. On a running forum I lurk in (can't bring myself to post at this point), they keep telling people, slow down if you're not in the aerobic zone. Over and over, slow down, slow down. Now, comparing the data, there's really no mystery as to why my heart rate was so high: I had to slow down!

The last time I ran this route I did it with 9:33/mi average, and finished at 51:05. My average heart rate was 170 with a max of 207! This time with purposely slowing down, it was 10:19/mi, 159bpm average, and my max was 187. That's quite a difference, and I feel SO much better afterwards.

So lesson learned, I guess. 55:06, 10:19/mi, 677 calories burned.

Well, I can honestly say that eating BEFORE going to the gym made a difference. Today was great.

Circuit 1
Wide-Grip Lat Pulldowns (drop set), 1-3 reps @ 120lbs, 6 @ 80lbs
Medium-Underhand-Grip Pulldowns, 15 reps @ 80lbs, then hold midpoint until failure (32 secs)
Seated Hamstring Curls, 15 reps @ 80lbs
Jumping Lunges, 10 reps on each leg
Hill Run, 1 min, incline 12, 8.5mph

Circuit 2
Terry Pulls (pyramid up with weight), 20 @ 20lbs, 12 @ 30lbs, 6 @ 40lbs
Back Kicks w/Shoulder Press, 10 reps each leg (20 total) @ 10lbs
Hill Run, 1 min, incline 12, 8.5mph

Circuit 3
Seated Cable Rows, 3 @ 120lbs, 8 @ 80lbs
Step-ups, 40 reps alternating (20 per leg)
Butt Kicks, 1 min

Circuit 4
Incline Bicep Curls, 10 reps each arm (20 total) @ 20lbs
Pike Crunches, 25 reps
Seated Hamstring Curls, 10 reps each leg (20 total) @ 45lbs
Butt Kicks, 1 min

Circuit 5
Supermans, Hold midpoint for 1 min
Boat Pose, Hold pose for 30 secs
Reverse Plank, Hold 1 min
Jump Rope, 1 min

47 minutes, 200 calories burned

WOW.

You'd think that after all this time, I would have learned the lesson that I learned today. I suppose I'd learned this lesson before, but sometimes a repeat is necessary.

Did you know that it's important to eat prior to a workout?

I got light headed on the treadmill while doing sprints today. I'm going to eat lunch now.

Circuit 1
Scorpion Push-ups, 7 reps
Dumbbell Flys on Body Ball w/Crunches, 10 reps @ 25lbs
Leg Extensions (pyramid up with weight), 20 @ 60lbs, 12 @ 80lbs, 6 @ 100lbs
Jump Squats, 20 reps

Circuit 2
Decline Dumbbell Presses, 20 @ 25lbs
V Cable Flys, 15 reps @ 20lbs
Squat Thrusts, 20 reps
Side Lunges, 20 reps alternating (10 ea leg)

Circuit 3
Close-Grip Pushups, 10 reps
Plank-ups, 20 reps
Jump Squats, 20 reps
One-Leg Squats, 10 reps per leg (20 total)
Jumping Jacks, 1 min

Circuit 4
Military Shoulder Press, 8 reps @ 25lbs
Wood Choppers, 15 reps on each side of body @ 80lbs
Knee Tuck Jumps, 10 reps
Static Lunges w/Lateral Shoulder Raise, 10 reps on each leg @ 10lbs
Reverse Crunches, 20 reps
Hanging Abs with a Twist, 10 reps on each side (20 total)

Circuit 5
30-second sprints (5 over 5 mins), nope... 1x30sec [b]FAIL![/b]

I just got back from running, and it's much windier than yesterday. Severe weather alert and everything:

A WIND ADVISORY REMAINS IN EFFECT UNTIL 9 PM PDT THIS EVENING.

NORTHERLY WINDS HAVE DECREASED TO 10 TO 20 MPH THIS MORNING AND WILL
INCREASE TO 20 TO 30 MPH WITH GUSTS TO 40 MPH BY THIS AFTERNOON AND
CONTINUE INTO THE EARLY EVENING.

The nice thing is that I ran with the wind for about half the way. :) 5.34 miles, 9:33 min/mi average, 51:05 (6.3mph). 674 calories burned.