Good Weekend!

The rain finally stopped around 9:30 am so I stuck with the original plan and ran around my neighborhood. The focus of today's run is my heart rate. My heart rate is not to exceed 70% at any point during entire run. According to the plan it is critical to vary intensity levels of training on various days to maximize my training efforts. Short duration / high intensity track workouts
are to be offset by long duration / low intensity weekend runs.

70% is easier said then done. Believe it or not I find it much easier to run between 75 and 80%. Especially through my area, there doesn't seems to be a stretch of more then 100 yards that I will classify as flat (+/- 1% grade). This makes it difficult to keep my heart rate below 70%. In fact many times during the run (calling it a run is a reach) I was forced to walk. My average pace for the run was 10 min and 30 secs. Talk about slow...but I have been following the program pretty much to the letter to this point and don't plan to stop now.

Following the run I took Missy's bike out for an easy 12 mile ride (45 min) to cool down after a demanding weekend of training.

On a positive note my foot is feeling pretty good. Still not 100% but not far off. Hard to believe that at this time last Sunday I could barely walk...and today I put the finishing touches on ~74 miles on the bike and another 16 miles of running, plus a mile in the pool. After much angst it ended up as a pretty good weekend.

If the rain holds off I am scheduled to take Emily to her swimming lesson? Tomorrow is a scheduled day off. Looking forward to sleeping past 6 am for a change. Hope that Emily and John cooperate.