Shake that Thing

The training schedule for yesterday had me running 4 miles at my endurance pace (9:30) focusing on on good form and quick foot turnover.  I ran about 4 and a half miles and averaged out to be about a 9min pace (the last half mile was more of a walk/cooldown and messed with the Average.)  I tend to start out slower and then pick up the pace and then run much faster than I should.  I'm sure these runs are designed to be run at the slower endurance pace but I get a little antsy and I'm sometimes trying to squeeze them in during lunch so I pick up the pace a little.  The Ipod song of the workout for today was "Get Busy" by Sean Paul.  This was a song originally added by wifey to the itunes directory and I'm only slightly ashamed to say I've hijackled it for my playlist (there are others and some even more embarassing than Sean Paul.)  I have no idea what words Mr. Paul is actually saying (I think I hear a "shorty", a "Rebecca" and a "Don't sweat it") but it's upbeat and helps keep my foot cadence up without overstriding.  I think alot of the lyrics are in Jamaican which I think is pretty much english but in more of a Jamaican me crazy English style.  It in a way reminds me of Cool Runnings which is a total "flipping through the channels, nothing else on, oh wait I'll stop and watch this for awhile," type of movie.  It's not something I'd go out of my way to put on but if I happen upon it well then all bets are off. 

Today's activity includes some hill repeats which will be run on the treadmill with a 5% incline.  A 5% incline is fairly steep and then I realize I signed up for the Mt Washington race and that averages out to a 12% incline for the full 7.6 miles. Total mileage thus far for the week  Sunday-Thursday  is at about 24miles.  Healthwise feeling good not great but no major issues.