for (i=1; i<=8; i++) {run(up); walk(down)}

Today, I took my dogs to the vet for their annual shots. They are both doing well, especially for being old, especially Brutus who is 15.

I felt pretty darn good all day until I went to my grandparent's house around 5. Mom was there going over Granddad's prescriptions with him & telling Gran what she could make for supper since Granddad is supposed to limit his potassium intake for a couple days. Of course, Gran couldn't remember what she was supposed to make for more than about 5 minutes. Granddad doesn't feel very well. Most of the time, I don't get down by how much they've changed the past couple years, but this evening was just flat out depressing.

Workout

September 23
8:15 a.m. CT
Warm up: .45 mile walk.
Run 22:55.2 - HR ave 141, max 169, pace 11:04.
Hill Repeats 23:32.3 - HR ave 149, max 178.

                 HR     HR     HR     HR
Lap    Time      End    Max    Avg    Min     Pace
1.     0:44.4    164    166    140    105     6:43
2.     2:04.0    113    169    137    113    18:47
3.     0:46.3    171    171    144    113     7:01
4.     2:01.6    121    171    143    122    18:25
5.     0:46.9    167    167    153    129     7:06
6.     2:02.3    124    170    146    124    18:32
7.     0:46.7    171    171    154    124     7:04
8.     2:08.7    127    172    149    127    19:30
9.     0:48.3    168    168    154    127     7:19
10.    2:08.5    135    170    151    133    19:28
11.    0:51.8    166    166    154    136     7:51
12.    2:12.1    132    170    151    131    20:01
13.    0:52.1    167    168    147    132     7:53
14.    2:13.9    136    171    153    136    20:17
15.    0:50.2    164    169    158    136     7:36
16.    2:14.5    129    172    152    129    20:22

Run 23:30.3 - HR ave ~158, max 166, pace 11:21.
Distance: 4.14 + 1.76 = 5.9 miles.
Cool down: walk .45 mile.
@start: 61, 80%, sunny, ENE@3.
@end: 73, 57%, sunny, ESE@7.

Gads, 10 degrees warmer than during the last set of hill repeats on Thursday. HRM was flaky again on the run back. I really need to get a new strap.

So, these repeats were faster than last week with all of them coming in under 53 seconds, but HR recovery between repeats wasn't as good even with taking a few more seconds. That might be due to the warmer temps as well as the faster repeats. My legs felt a WHOLE lot better this week than last, though. I didn't feel very energetic on the run back, though.

Here's what the HR profile looks like in the Polar software tool. The top curve is the HR, the bottom is the altitude. I'm going up and down the same hill, so it's mystery to me why my HRM doesn't show all the ascents and descents exactly the same. Oh well. You get the general idea, though.

The hill is about .11 mile in length with an approximate 5.5% average grade.

Food

Pre-Run: 7:50 a.m. banana.

Breakfast: 10:00 a.m. watermelon, green grapes, clementine, 8 oz protein shake with cinnamon & 2 packets Splenda.

Lunch: 1:00 p.m. big salad - baby lettuces, radishes, carrot, grape tomatoes, red bell pepper, celery, avocado, 1/2 oz sunflower seeds, feta cheese, raspberry balsamic vinegar; Diet Dad's Root Beer.

Afternoon Snack: 4:45 p.m. watermelon, Diet Coke.

Supper: 6:10 p.m. black beans & wild rice, a few bites of strawberry Haagen-Dazs, Diet Dad's Root Beer.

Evening Snack: 8:40 p.m. 1/4 oz almonds.

Too much artificial sweetener, again.  Gotta be better for me than a cinnamon roll, kettle corn, corn dogs, and so forth.

Morning Stats

weight: 147.0 (post-run, about 1/2 way through breakfast)
bf: 29%
bp: n/a
pulse: 44
bg: n/a