TheWozMobile

It was a busy work week I had to find time to run and I had no time to post so here is a recap. Monday was an out and Back 5.15 mile. I did the same on Wednesday but through in another 1/2 mile in to add a little. Thursday I got a chance to run with some friends in the Brecksville Metropark before work. I got a nice 4 Mile loop with plenty of hills. And then there was today. Saturday Long Run. Go up and ran from the house to the parkway then east on the parkway to the towpath. That is just over 7 Miles. I did 2.5 south and back to round out a nice 12 mile run. The temps were ok. But it was horrible on my sinuses. Tomorrows run is being replaced with a 1 million mile walk. Well. It will feel like that. Cedar Point. Walking anf Waiting in lines.

Had to go. To wet this morning. Went to the 100 degree gym. I did 45 Minutes on the Cross Trainer. 800 Cals and 4.0 Miles by the machine counters. Heat and Humidity had to be worth a few more. I did an extra tradmill mile. 10 minute mile with a 5% grade. Tough workout. At least for a non training time. The gym is the worst. They will not turn on the AC. It is miserable. Need to find a better alternative for Yuk Days.

Got up this morning to another really nice(58 degree) morning and went for a run. Did my normal out and back 4 miler. lIt was a little differnet this morning. The first mile was a 7:39(Holy Poop), followed by an 8:25, 7:21, and 7:57. The second mile is starts with a pretty good hill and ends with another little on. Hence the slowdown and speedup in mile 3. I think that was the best 4 Miler in some time. I finished with a 31:22. I haven't done it in less than 32:00 in many months.

Okay.  I got a gift Certificate at the Brew Kettle in Strongsville for my Birthday.  Thanks to all the FARTS.  Things are finally Slowing down so I went to Schedule my Brew.   pooh.. 2 Jan 2010. Oh well.  good and bad.  Long time to wait. but.. Now I can start thinking about what Kind of beer to brew, I can  get input from my peeps, and I can start reading and learning some of the nuances of brewing.  Another good is homemade beer in Feb/Mar 2010. 

I got up and ran outside.  Trying to get more miles outside again.  Tired of treadmill and love the outside to much.  Started with a slow mile and then moved to 2nd gear.  Got 4.5 cruising around 8:45 – 9:00.  Dropped back into first to cool it down. Finished with 6 at an average 9:19 Pace.  Hope to do the same tomorrow.  Bee’s 5K is Saturday  Plan to run.  Not Race.  Its a hilly trail run.  Just good for the cause.  Hopefully I will see you there.

Ran Outside All Week. That is awesome. Got 2 runs up the the road. Hills and flats. Good runs. Saturday I ran the towpath. Got 9 Miles in 80 Minutes. Way Faster than I wanted and Longer than I planned but the zone took over more than I did. Nice. Weather is finnaly getting nice. Morning runs will be out more and more.

The Race was for the Gathering Place. A Cleveland Network of caring people that support Cancer Survivors. It was a nice morning. The Festivites were superb. A nice way to celebrate survivors of cancer. I ran the the Race for Gail and did pretty good. I made a PR. This was my third career 5 K and I have always run with her. Today it was for her. I did it in 25:04. The triend that trained with me also did great. She ran a Race for ALS in Solon and got a 25:17. Congrats Cathy. Hope it was a PR for you too. Nice Run!

I went out with a plan to run 6 or 7 and got 9.5. I started with a slow 3 miles at 10:00 pace. I stopped for some fluids and took off and for part 2. I did the next 6 with 3 x 1/4 mile sprints at 6:00 pace. With at least a mile run between each . I ran with a friend and we pushed it. When we weren't sprinting we ran at at 8:45 pace. The last half mile was a cool down jog. We both race tomorrow. We will see if it helps.

I went to the gym and gave Gail my quick course on the Crosstrainer. With her knee acting up I thought this exercise might be a good one for her. We both did 30 minutes. Its 3+ miles and 500 calories. Not bad.

Hey folks. If you tweet. Look me up. I am out there. I have a Windows Mobile phone currently running a Windows Mobile 6.5 image. I love it. I also use a great twitter application. Its called Twikini. You can find it at http://www.trinketsoftware.com/Twikini . I have used it for a while and like it the best so far. If you have a suitable phone give it a try

This is the Second Week since my Marathon. Running is on the light side as it should be. I got 5 Miles in on Monday. It was a Run up the street after work. A bit warm (78 Degrees) I started with a walked to check things out. Ran 4.5 @ 9:30 pace. I walked the rest of the way. This morning I di 5.5 at the Gym. Started Slow. .5 at 12 to 10 MPH. Then the 4.5 at 9:00. Finished with a 1/2 walk chatting. After Dinner I felt like a stroll. Gail and I took Libby for a walk around the block. 3 Miles in 45 Minutes. We did stay dry and Libby loved it.

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