rachelle

so yesterday was my tempo run day

and i was not really looking forward to it

why?

cuz my right quad has been bugging me...

not really pain...

just a stiffness/soreness

like you get after lifting weights or something.

i think it's time for new shoes...

my beloved nike pegasus' have a little more than 400 miles on them

and they need to be retired.

so i wasn't sure how my quad was going to react

when i asked it to go fast.

i figured i would just take the first couple warm-up miles slow

and see how it went...

rich had massaged it the night before and

i really stretched it well before i ran

so the plan was 9 miles w/4@ 8:45pace
the first 2 miles were fine..took them nice and slow..10:36, 9:45

the leg felt great...just like new

lots of pep

so at mile 3 i took off

love to go fast

checked garmin to see my pace & heart rate

wanted to keep my HR between 156-171

which is my optimal HR for a tempo run

(according to Pfitzinger is 77-88% of heart rate reserve)

8:33 (HR160), 8:38 (HR165), 8:28 (HR169), 8:37(HR169)

so excited...made my goal

the last mile was HARD

finished the run with 3 cool-down miles

10:02, 9:54, 9:38

and when i got home i had a BIG glass of chocolate milk

i deserved it :)

i've pretty much settled on a redemption race...

the smokey bear run/10k

saturday september 25th

its a pretty small race

about an hour from here

in other news. the kids have started running

i can't tell you how happy this makes me.

shan wants to do cross county for school

and ryne is just running

both kids and even drew have been taking turns on the treadmill :)

i told them it would be fun to do a family 5k

so i think the plan is to do the komen breast cancer 5k in oct as a family.

ryne has already been saying...

"i have to run tmr mom...so i better drink more water"

he has been running 2-3 miles a day

so proud of him :)