Sunday Nov 30 |
 | Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| recovery day. |
Friday Nov 28 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| After bowling 3.5 games. came back and ran. Feels a little tough on my legs because almost all of my power comes from my legs for strikes. My brother-in-law started with me and I just looped out further and caught him for the end of the run. He thought he could beat me in the last game. At first we were just "practicing" so I was throwing my other ball. I left two open frames and he threw two strikes, now he wanted to play. I beat him 185 to 123. Did more exercises, but this time it was dark; finally getting the idea of how to do them; these require some coordination which is asking a lot from me. If I was coordinated I probably would not be a runner. |
Thursday Nov 27 |
| Running 1:06:00 [1]8.0 mi (8:15 / mi) | |
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| Ran in the morning while putting the dinner together. Nice weather in the low 60's. Did some drills in the front yard on the grass so it would cushion my legs. |
Wednesday Nov 26 |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Ran part of the way with my brother-in-law. Excercises I have been doing are catching up with me, feel it a lot in my lower legs. Seems to be making them stronger. |
Sunday Nov 23 |
| Running 16:30 [1]2.0 mi (8:15 / mi) | |
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| Warm up and cool down before race. |
| Running 32:13 [5]8 km (4:02 / km) | |
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| Outback Steak House 8K. Prize money so a lot of the local and not so local talent showed up. Finished fifth in the master's division last place that had prize money. Thought I was taking it easy for the first mile ended up running it in 613. Of course everyone passes me for the first mile and I pass most of them back by the end of the race. Advertised as a fast courses this is the toughest 8K I have run; this is only the third one the other two I did were much faster courses and thus faster times for me. The weather was perfect low 50's and lots of fog so visibility was about 400m. My splits were 613, 624, 637, 641 and 618. The fourth mile looks like a slow time; this to me was the toughest mile in the whole course. Peggy Dickison was in the race also. |
| Weightlifting 1:00:00 [2] | |
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| Just in case racing was not enough went to the gym and lifted weights. The gym was really crowded; are people excercising the Thanksgiving dinner off early? |
Friday Nov 21 |
| Running 35:45 [1]4.0 mi (8:55 / mi) | |
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| Weather low 70's and sunny. recovery day. Ran into a racewalker so racewalked for 1/2 mile. |
Wednesday Nov 19 |
| Running 1:11:00 [4]9.0 mi (7:53 / mi) | |
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| Ran intervals of 2 X 200, 1 X 400 five sets of these with equal recovery in between fast laps. Moderate rain at the begining, rain slowed down throughout the workout. slightly flooded on one side of the track not as bad as a couple of weeks ago. splits- 41 42 87 43 43 88 43 42 89 44 43 88 43 42 88. My feet were totally wet by the time I jogged to the track so made them a tad heavier. |
Tuesday Nov 18 |
| Running 57:20 [4]8.0 mi (7:09 / mi) | |
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| Run on the trail with 2 X 20 mins at 6:50/mile pace. Jogged for 2 mins in between. Did this with the heavy training shoes. The 20 mins on the way out was slight up grade on the way back had the downhill so I think my form was a little better plus I was warmed up by this point. |
Monday Nov 17 |
| Running 54:00 [1]6.0 mi (9:00 / mi) | |
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| recovery day. Massage day also. |
Sunday Nov 16 |
| Running 17:00 [1]2.0 mi (8:30 / mi) | |
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| Warm up and cool down for the orienteering run. |
| Orienteering 1:31:36 [3]7.75 km (11:49 / km) +240m 10:14 / km | |
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| Wanted to run on blue had to be someplace so opted for red. Ran well in the beginning the downed trees slowed me somewhat towards the end. The woods was so open made for easy orienteering; the course setter took me to other parts of the woods that I had not been to. The e- punching was a nice luxury also. Had not been in the woods for a while used to scrape me feet along on the roads suprisingly never wiped out probably because my balance is much better now. |
Saturday Nov 15 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Recovery day. Ran on the marathon in the parks course. |
Friday Nov 14 |
| Running 48:00 [3]6.5 mi (7:22 / mi) | |
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| Ran 10 X 200m with 2 miles warm up and 2 miles cool down. Without the rain much easier to run keeping the 200's between 42 and 43 secs with 200 recovery. |
Thursday Nov 13 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Very windy run. Great on the way out; pushed you a long, on the way back had to fight it especially between the buildings. |
Tuesday Nov 11 |
| Running 1:20:00 [4]9.0 mi (8:52 / mi) | |
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| Ran two mile warm up and cool down with 5 X1200 and 400 meter recovery. Times a bit slower then I wanted. 450, 452, 455, 453, 452. Very tiring workout. A lot of fast workouts in six days maybe to much for my legs? Nobody else on the track the whole workout. |
Monday Nov 10 |
| Running 44:00 [1]5.0 mi (8:47 / mi) | |
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| Recovery day. |
Sunday Nov 9 |
| Running 1:35:00 [3]12.0 mi (7:54 / mi) | |
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| After spending the morning volunteering for marathon in the parks went out on my own training run using part of the marthon course and running it backwards. I was working at a street crossing so had to wait for the last runner(@12.5/ mile pace) to pass through before reopening the street. Only a couple of neighbors were nasty thought it would be far more. First day had to wear tights, long sleeves, with hat and gloves just to stay warm. |
Saturday Nov 8 |
| Running 19:56 [5]5 km (3:59 / km) | |
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| United we stand 5K road race. Just warm enough to wear shorts and singlet. Very crowded start; the upper body weightlifting was needed here. About 20 secs after start able to run the speed I wanted. Course was out and back so on the way back kind of tight for space in places. Had to share the narrow bike trail with bikers so a couple of places when I wanted to pass I could not. Last mile passed three women one with 350 m to go so she out sprinted me in. Nice prizes- $50 in gift certificates plus food. Splits- 630, 630, 617, 38. |
| Running 21:00 [1]2.5 mi (8:23 / mi) | |
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| warm up and cool down. |
Friday Nov 7 |
| Running 46:00 [3]6.0 mi (7:40 / mi) | |
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| Ran during the day to avoid the cold and dark. Our team bowled last night for first place. We bowled over our averages and they were way below so we won easily. All the teams that bowl against us seem to come apart. |
Wednesday Nov 5 |
| Running 51:00 [4]6.5 mi (7:51 / mi) | |
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| 10 X 200m with 200 rest. Able to run the 200's in 43 even with the heavy rain. Track was almost empty as the tornado and heavy rain seemed to keep people away. Track flooding so fast did not drain fast enough. Football field was flooded so this went on to the track; ankle deep in places. two miles warm up and cool down. |
Tuesday Nov 4 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| Been kind of lazy since the marathon starting to increase my mileage a little bit. |
Sunday Nov 2 |
| Running 42:00 [2]5.0 mi (8:23 / mi) | |
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| Weightlifting 45:00 [3] | |
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| After bowling six games did not have to much time to lift before the gym closed. Mostly worked on my legs. |
Saturday Nov 1 |
| Running 1:12:00 [2]9.0 mi (7:59 / mi) | |
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| Ran on the trail out and back. Furthest point out and stung by a wasp? on my hamstring. running back the whole way several people kept telling me "your hamstring is all red.... I think you got stung by something? Like I couldn't tell. Still in the recovery mode after the marathon. |