It is now late July and we are in the full swing of summer training for the Ivs half/relay and still undecided; with my girlfriend, on whether to relay the race or go the full 13.1. I have been working on speed and some small hills and quarter to half mile interval runs have become regular with my long runs approaching 6+ miles once or twice a week.
Its hard to say how much I've improved my 5k rp by, but it should be around an 8:30 pace on a good day. The focus is soon shifting to bigger hill relays and longer runs as we approach the hilly race date at Springdale cemetery in September and my herniated disks are the only thing hurting/slowing me down. I'm defiantly @ 85% or higher and am looking forward to the August training regime which will involve some group runs.
I have noticed since I quit smoking that my peak flow meter readings are better and my resting blood pressure at arms and legs is lower at 115-130/75-90. My resting heart rate is still around 45-50 bpm and my normal pace likes to hang around a 9 minute mile still; but I can push to a 6:30 and hold for almost a quarter mile. The shoes Ive been looking at are some higher end neutral cushioning/stability combination shoes. My higher possibility is the new balance 993 with the mizuno wave prophecy and the new balance 2002 in very close seconds due to the high cost of each pair.As I approach fall my wieght lifting will increase more with higher wieght and less reps as I do take 2-3 months of running off in the winter. My diet has been alot of water and salads along with vegtables and plenty of food sorced protien. I take in about 2200-2800 calories a day right now on a high day. Protien intake will also increase as fall aproaches to about 120 grams a day.
I hope to end the running season with a record race pace; but we shall see as it seems to be holding a strong tie to last years!@!
http://www.newbalance.com/New-Balance-993/883905367221,default,pd.html
http://www.mizunousa.com/running/feature/mizuno-wave-prophecy-running-shoes
http://www.newbalance.com/New-Balance-2002/MR2002,default,pd.html?dwvar_MR2002_color=Grey_with_Navy&start=53&cgid=101000
