Saturday Mar 15 |
 | yoga 20:00 [1] | |
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| running long 3:30:00  | |
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| very rocky, hilly course - the hilly part of Chubb trail in west tyson park. Ran out to the railroad tracks and back to the trail head twice, each took just a tad over 1 hour - 2nd one only nominally slower (3 min. for the second return leg), which i was pleased with, one o.a.b. is 6 miles so that works out to a 10 min/mile pace - and i thought i was going too fast! Third loop around campground to Flint Quarry trail to tracks and back - much slower, and then running in little circles at the end to bring it to 3 1/2.
At about 3 hours, joints started hurting and 'crippled old man' running started in earnest. Maybe plan on taking some aspirin at 3 hours in the 50 k.
so, maybe 19-20 miles total in pretty brutal terrain. Could i go another 11-12 miles? I'll have to.
In a way though, 3 1/2 hours seemed like it 'was all downhill from there'. |
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| C • good job.... 6 |
| stretching warm up/down 10:00 [1] | |
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| biking 12:00 [2] | |
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| why does it always feel so great to spin the legs on a bike after a hard run |
Friday Mar 14 |
| biking 45:00 [2] | |
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| errands |
| walking 30:00 [1] | |
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| core work 30:00 [2] | |
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Wednesday Mar 12 |
| biking 1:15:00 [3] | |
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| part metro in beginning, cuz legs still sleepy from last night, then to meeting in u city, backpast big shark, thru forest park, stop at clients, then home.
have to admit this warm weather does have its joys. |
| running 57:30 [3] | |
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| Flat as a Pancake R&R run - 9:40 to track, then 7:46 mile, 8:09, 7:37, 7:42, and 15:06 back with some strides in the alley to round out the hour. |
| stretching 10:00 [1] | |
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| post run. need to do core work, maybe on a rainy day (tomorrow) |
| biking 10:00 [2] | |
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| visit to friends house, watch martian boy movie, consume red wine and chocolate, feel it burning off (a little) on way back. |
Tuesday Mar 11 |
| biking 1:10:00 [3] | |
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| to Carondolet Park to watch bike races/do practice laps. then to friends house, hill repeats. |
Monday Mar 10 |
| biking 30:00 [2] | |
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| walking 30:00 [1] | |
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Sunday Mar 9 |
| running long 2:00:00 [2] | |
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| long run around river des peres loop, saw Beth, looking strong w/ her bike posse, little tract of woods trail by cemetery was blocked off by deadfall, but did stay on gravel or grass almost the whole run, last 50 minutes or so mostly hills, inc. repeats on....Repeat Hill aka St. Marcus park environs, of all places.
tried to throw in a couple of surges and strides at the end to counter the appropriate but not desired tendency to become steady and ...slow. |
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| C • River of the Fathers 2 |
| stretching warm up/down 10:00 [1] | |
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| mostly after run |
| yoga 10:00 [1] | |
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