Thursday workout

I am so proud!  I went to my running program tonight and we did a total of about 4.4 miles.  We did a 3.16 mile flat tempo run, which I did in 31:27 which is a 10:03 pace.  That beats my best time by lots!  I am just so happy.  I'm catching up with all the fast runners on here - watch out!

Great Job Mary! I only slept a couple hours last night (writing a paper) so I took a nap this afternoon.  Planning a swim and strength training for tomorrow. Linn

2:30 pm to 3:30 pm @ barbell club Incl DB Press 45# 4 sets x 15 pre warm up 10 min warm up Power Snatch/overhead squats Front Squats with bands Front Squat lockouts w bands Olympic Good Mornings with bands Lunges 8:30 pm @ work gym walk 30 min on treadmill, 3 mph level 5 EZ walk Probably around 1 am I'll go walk  again and do some calf and abs just to stay awake. I'm on the late shift tonight. Earl

I would like to join this thread if you dont mind.  Here is todays work out: I walked 4 laps then every other lap I ran then cooled off with 4 laps.  I got in a total of 38 laps, abou 3.7 miles. That was 15 laps running, about 1.3 miles!!!!  I did that in 40 minutes then I did 20 minutes of lower body weight training.  3 sets of 12.  average heart rate was 157 with a max heart rate of 184.  I keep the heart monitor on even when I do the weight training, but I am sure if I turned it off after the cardio, my average would be higher.  total steps today are 12013.  Tommorow I am going to change things up a bit, but haven't decided how yet.

Way to go Mary.  Something to be said for group runs. I did 6 miles in 57:30 2 sets leg press @360lb Light core work

woo hoo nice work!!   yesterday was a day of rest for me.

Nice job, Mary!  That is a fabulous pace time!  Good job!  I did a 1 hour weight lifting class.  I'm feeling a cold coming on so I didn't get my cardio in there.  Today I'm feeling worse so I don't know if I'll take a rest day or push through it and do some running. --Deanna  :)