Casey Kasem

This is what I listened to on Saturday during my long run....
Do you remember these tunes?

You’ve lost that lovin’ feeling Daryl Hall and John Oates
Out here on my own Irene Cara
Dreamer Supertramp
Lovely one Jacksons
Whip it Devo
Just like starting over John Lennon
Dreaming Cliff Richard
Another one bites the dust Queen
More than I can say Leo Sayer
Master Blaster Stevie Wonder
I’m coming out Diana Ross
Never knew love like this before Stephanie Mills
Woman in love Barbara Streisand
The wanderer Donna Summer
Lady Kenny Rogers

Gotta love the '80's.... :-)

My Saturday Run

Another long run yesterday.... I think I did a pretty good job, too! :-) I'm trying to learn pacing for my mile splits. I was never good at long distance in swimming, but I think I am starting to get the hang of it for running. So here are my numbers for yesterday:
Warm-up
4.03 miles - 57.52 mins - 14.21 av pace - 131 av HR

Mile 1
13.53 mins - 144 av HR

Mile 2
15.08 mins - 146 av HR (I went a little over a mile on this one, so I thought I was running too slow. I decided to go a little faster on mile 3)

Mile 3
12.55 mins - 150 av HR (This was faster than I intended, so I decided to go a bit slower....)

Mile 4
12.59 mins - 149 av HR (... well, that wasn't much slower. So, I decided to try a different strategy... jog slower, but walk faster)

Mile 5
12.45 mins - 153 av HR (I was still going what I thought was too fast - I was sure I would die the last mile...)

Mile 6
12.52 mins - 155 av HR (But, I did not die too badly.)

Cool down
.69 miles 11.44 mins 17.05 av pace 133 av HR
My legs were a little sore after this workout, but not as bad as I thought they might be after running faster than I was planning... :-)

I guess I am getting faster. :-))))

Me and Casey again...

My last post was a couple of weeks ago. After discussing my last long run with Mark (my coach) we decided I should just try and stick with 2min jog and 1 min walk. He seems to think my legs would last longer with the extra walk breaks. So that is what I did today. Here was the plan that Mark sent out to the group. We were to warm up for about 50 - 60 mins, then "run" for 6 miles - keeping track of our "splits" for each mile, then do a 1 mile cool down. So that is what I did today....
I put on my headphones and headed out the door - me and Casey Casem from 1987! :-)
I did an 'out and back' run for my warm up: 2 miles out and 2 miles back - It took me 58 mins with an av mile time of 14:40; Average HR 134, Max HR 163 (lots of hills on this part of the run!!!). Then I took a short break to stretch, grab a granola bar and drink some gatorade.
My 6 miler was OK. My right deltoid gets a cramp in in sometimes and today was no different! UGH!!! So I had to stretch it out quite a bit. My legs were not as "jello" as the last time I did a long run, but they still were tired at the end! I did stretch them along the way though and that seems to help out (mental note for next time...). Here are my numbers for this part of the run: 6.03 miles with an av mile time of 14:12; Average HR 146, Max HR 166. Not really much faster than my warm up - but that's OK - I'm not really racing - except against myself. :-)
My cool down wasn't very long... only .5 miles - oh well, I did stretch when I got back to the house. Average HR 125, Max HR 137.
So there you go.... I'll see how I feel later today....
Some notes to remember for next time:
1. Don't eat a large mexican meal the night before....UGH!
2. I liked eating the granola bar in the middle of my run. Seems to keep my energy up
3. I wear too many clothes, but it's cold when I start out.... I'll have to keep experimenting with that...
4. I need to find a new running bra....
5. and some new socks... I think my feet will be more comfortable than just wearing my regular short cotton socks.
6. I remember why I like 80's music - :-)hahaha!