Tempo Run - 8 miles

Today was an 8-mile tempo run, the goal pace was 8:37. This morning, I decided to take a chance and take the Superfeet insoles out of my shoes, and replace them with the ones they came with. Imagine my shock when after about 30 seconds of running, my leg pain was completely gone. GONE!

So it looks like the new shoes without Superfeet insoles made the difference. Who knew? Last year I hiked well over 200 miles with green Superfeet, with no problems at all. It's obvious there's a big difference between hiking and running.



Splits
Mile 1: 8:37.47
Mile 2: 8:36.15
Mile 3: 8:50.87
Mile 4: 9:50:05
Mile 5: 10:37.08
Mile 6: 10:18.95
Mile 7: 9:15.65
Mile 8: 10:23.62

1:16:33, 975 calories burned



Needless to say, I'm happy. I'm really looking forward to my long run this Saturday. 12 miles, and without pain? Bring it on!

Today's Tweets

00:05 New post on my blog: Today's Tweets: 00:05 New post on my blog: Today's Tweets: 00:05 New po.. tinyurl.com/cz4ydz #

06:12 Wt: 174.4, RHR: 56, BF: 17.4%, DWD: 2 #

11:26 RT @CristinaNews10: the sun is out...Ted Nugent and I are heading out for a run #

12:04 Torture: running while the ice cream man is driving by with his music going. #

13:04 Gettin' mah aahhss to mahhs. (going to the gym) #

20:56 What did I say? My wife's planned out my Saturday again. #

21:20 Reading about foam roller usage, foiled once again by a wife who not only wants to watch something else, but who will go to bed without Lost #

22:40 Done watching Lost. CaRAYYYzy! Who would have thought Ben was gay? #

23:30 MapMyRun.com: Completed Weight Workout. 271 (kcal). 00:39:03 #

23:35 New post on my blog: Weight Workout: Back in the gym today. I didn't feel like it went as we.. tinyurl.com/c4qzkz #

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Weight Workout

Back in the gym today. I didn't feel like it went as well as it could have, but I did burn a good amount of calories. Still working on getting it all back, I suppose. I'm also struggling with blogging it all once again. It's getting there, day by day.

Warmup, 30 secs ea, 3 circuits
* Jumping Jacks
* Split Jacks
* Squats
* Alternating Lunges
* Mountain Climbers

Workout, supersets of 2
* Dumbbell Squat, 2x20x25lbs
* Swiss-ball Reverse Hyperextension, 2x20
* Pushup, 2x20
* Underhand-grip Inverted Row, 2x10
* Neutral-grip Shoulder Press, 2x20x20lbs
* Incline Reverse Crunch, 2x20
* Dumbbell Curl, 2x20x15lbs
* Triceps Kickback, 2x20x15lbs

Tomorrow's an 8-mile tempo run. The problem I'm anticipating is just being able to get out there. Normally I do my midweek runs at lunch, but I can't do 8 miles in an hour! Hopefully my boss won't notice the extended lunch.

Today's Tweets

00:05 New post on my blog: Today's Tweets: 00:05 New post on my blog: Today's Tweets: 00:05 New po.. tinyurl.com/afbed3 #

05:44 Wt: 175.8, RHR: 56, BF: 17.8%, DWD: 1 #

11:16 Eat the Music. Mmmm, tasty! ♫ blip.fm/~2mkkd #

11:22 Sheep. Baa-a-a-a. ♫ blip.fm/~2mkt0 #

15:55 Well, boys & girls, it's official. I have a cold. My head is pounding. #

15:59 MapMyRun.com: Completed Sprint Intervals: 10 minute warmup, 2x (4x400m) (1:30 RI), 2:30 between sets, 10 min cooldown.. 540 (kcal). 5.00 ... #

17:00 Heading home. Catch you guys tonight, don't forget TBL! #

21:35 New post on my blog: Sprint Intervals - ~5 miles: I did my sprint intervals today, which amo.. tinyurl.com/bd94hc #

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