Top 1% to 50% Age Group

I asked Google, "What's the average mile time for a 46 year old female?" 

I'm just curious, and wanted to know for my own information. 

This is what I found out.... 

Ages 42 to 46

Individuals have to make a commitment to stay in shape if they want to be healthy, compete in sports and take part in energetic activity after age 42. A runner who can complete the mile run in 7:03 or less is in the top 1 percent for the age group. Runners who can finish a 1-mile run in 9:57 are in the top 50 percent for the age group. Livestrong.com

My fastest one mile - 6.36 minutes (1 mile race) - Top 1% for Age Group!

Easy pace 1 mile around 9 minute something on Average. That's 50% for my age group. 

More soccer last night. Logan had a game and they won 2 to 1. It gave me an excuse to sit and relax after a long work day and a non-running day. 

I get a little crabby when I don't run.. I'd better head out and run it out! 

Why not Volunteer?

The guilt.. I kept receiving e-mail notices that Logan's in-house soccer team (fun team) this summer still needed a volunteer coach. I had this little voice in my head saying this would be fun to do. I'm not sure I want to commit to attend every practice and game. One more e-mail was send out, then I decided to ask Logan how he felt if I volunteered to coach his team. He didn't care if I did or not, but now this means he must go to all since I would be coaching. There is not an option to not feel like going. He does this sometimes where he just doesn't want to go, but once there has fun. 

Just add Coach to my name. Coaching kids soccer will be a good for me to add to my Personal Training experience. A group setting with kids and doing soccer. I'm super glad to hear they now have some training for volunteer coaches. There is a half day clinic and another clinic with real soccer players to help with drills. This also might improve my game too? 

What's on my agenda for today? 
Daily exercises:
3 minutes bent arm planks
3 minutes straight arm planks
3 minutes superman
2 minutes bridge
30 sec right side plank
30 sec left side plank
25lb dumbbell ab twists
30 triceps dips

Working all day long.. very busy day and enough exercise where this takes the place of running 6 miles!

I was thinking a running a quick/easy 1.4 miles would be good before working. 

It's the "WWR" or a Weekly Workout Recap

Monday is a good day to do a WWR, Weekly workout recap. 

Here's what my week looked like, week #181

Monday - 1 mile bike & weights 20 minutes

Tuesday- Run 6 miles Avg pace 10:15

Wednesday - Rest day (only daily planks/exercises - 14 minutes)

Thursday- 6 miles run avg pace 9:57

Friday - 7 miles run Avg pace 9:41, & weights 20 minutes

Saturday - 6 miles run, avg pace 9:56

Sunday- 14 miles bike,  Mow lawn, Soccer speed running 1 hour+

Total # miles run = 29 run (with soccer 4 miles), Bike 15 miles

It's back to Monday morning. Time to run on tired legs. My legs didn't feel like running after yesterdays late soccer game. Speed work takes a lot out of me. It had to be an easy low mileage running day. 

  Not sure how I ran a 9:57 avg  pace. The first mile was s l o w.. I do plan to bike later on today on my 12 mile bike route. 

I always try to sprint home but my legs were far too tired to go any faster. Happy to be done running in 28 minutes!

I finished a little project on my todo list. Our front chairs and table were a little weathered. We tried power washing the chairs but they still looked dirty. I purchased some spray paint and now they look brand new. 

No more time to relax. Its off to finish mowing the back yard and do some trimming.