Training Archive: eboneIn the 7 days ending 2006-12-24:
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| M | T | W | H | F | S | S | |||||||||
Saturday Dec 23 | ||
| Running - Road / Track (road) 2:12:41 [2] 18.95 mi (7:00 / mi) +70m 4:18 / km | |
| ahr:151 max:159 slept:6.0 shoes: Brooks Trance 5 - 1 | ||
| Ran part of the Pigtails Flat Ass 50k / Marathon, along the Cedar River Trail. I ran "only" a hair under 19 miles. I felt fairly good, although running felt somewhat effortful right from the start. The first 1.5 hours or so were okay, but my legs stiffened up some toward the end, and my right hip and knee joints protested the repetitive pavement pounding. I was pleased that my left calf felt fine until a twinge at around 2 hours, after my muscles had gotten that firm, doughy feeling. I decided to walk the last 1.2 miles to the finish, so as not to overdo the muscle damage and risk injury.
Overall, I was quite pleased with the training run, although at that distance and in my current shape, it could almost be called a race. The weather was overcast and cool, but the rain had finished its business earlier in the morning. I kept my light jacket tied around my waist. Note that Van Phan, aka "Pigtails" has now run 50 (or 51 or 52 or something, but who's counting?) organized races of at least marathon distance (26.2 miles) during 2006. She not only organized this race, but also ran the full 50k--in something like 4:50, I think. That's an impressive feat. Even the jaded mileage junkies out there must admit that the logistical/lifestyle aspect of this is remarkable. My intermediate distances and times: 2.26 mi, 16:06 3.17, 22:22 5.76, 40:34 ~20 sec. aid station stop 7.87, 55:30 10.13, 1:11:24 (turn-around point) ~45 sec. aid station stop 12.39, ~1:27:15 ~60 sec. pee stop 14.50, 1:42:47 17.09, 2:01:36 | ||
| Walking (paved) 16:00 [1] 1.2 mi (13:19 / mi) | |
| ahr:121 max:129 shoes: Brooks Trance 5 - 1 | ||
| Brisk walking to the end of the Cedar River Trail, after I stopped running. A nice way to warm-down. | ||
| Roller-skating (inline skating) 18:49 [1] 3.02 mi (6:13 / mi) +23m 3:47 / km | |
| ahr:117 max:129 shoes: K2 VO2max inline skates | ||
| Evening skate around Magnuson (NW part) before going to the office. It felt nice to stretch my legs. | ||
Friday Dec 22 | ||
| Cycling (mtb road) 36:45 [2] 8.14 mi (4:30 / mi) +130m 2:40 / km | |
| ahr:142 max:160 slept:7.0 shoes: Nike ACG cycling shoes | ||
| Rode home from the office. I felt better than on the last few rides, actually exceeding 15 mph on much of the flat BGT. | ||
| Roller-skating (inline skating) 28:43 [2] 5.9 mi (4:51 / mi) +10m 3:01 / km | |
| ahr:138 max:155 shoes: K2 VO2max inline skates | ||
| Since the pavement had mostly dried out, I seized the opportunity to skate along the BGT, which was still damp and quite slick with wet leaves over some stretches. It felt pretty good, but was strenuous for my quads and lower back. For a welcome change, I had no foot pain from the pressure of the stiff boots, but that was probably because I didn't go long enough. | ||
| Running - Road / Track (road) 36:23 [2] 5.4 mi (6:43 / mi) +10m 4:10 / km | |
| ahr:153 max:159 shoes: Brooks Cascadia (lime green!) | ||
| Late evening brisk run along the BGT. My legs felt pretty good. I had that feeling of a very forward-driving stride, and my legs seemed to work by themselves. That's not supposed to happen until at least mid-January, so my training is ahead of schedule. ;-) | ||
Thursday Dec 21 | ||
| Cycling (mtb road) 51:02 [2] 12.25 mi (4:09 / mi) +37m 2:34 / km | |
| ahr:144 max:157 slept:6.8 shoes: Nike ACG cycling shoes | ||
| Rode from home to Roger's office at UW to go for a run. Biking felt tough, again. I had a monster backpack on, weighing maybe 25-30 pounds, and it made my back tired for the last few miles of the ride. I had fair, mild weather to start with, then a few sprinkles came near the end. | ||
| Running - Trail / Grass (some road, too) 1:08:12 [2] 8.02 mi (8:30 / mi) +135m 5:01 / km | |
| ahr:137 max:152 shoes: Brooks Trance 5 - 1 | ||
| Ran with Roger to the Arboretum, around on the trails for a while, then back to campus. My left calf only hurt for a couple of minutes at the beginning of the run. Other than that, I felt a bit tired from biking but otherwise fine. | ||
| Cycling (mtb road) 24:24 [1] 4.57 mi (5:20 / mi) +25m 3:16 / km | |
| ahr:122 max:140 shoes: Nike ACG cycling shoes | ||
| Rode easy from Roger's office to the bike shelter behind the office. | ||
Wednesday Dec 20 | ||
| Running - Road / Track (mostly road) 37:03 [2] 4.82 mi (7:41 / mi) +43m 4:39 / km | |
| ahr:145 max:163 slept:10.5 shoes: Brooks Trance 5 - 1 | ||
| Ran with Maddy from Nic and Amber's to Green Lake, around, and back. I had a bit of pain in my left calf, but otherwise I felt fine.
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| Running - Road / Track (mostly road) 44:40 [2] 5.27 mi (8:28 / mi) +30m 5:11 / km | |
| ahr:149 max:165 shoes: Brooks Trance 5 - 1 | ||
| Ran from Nic and Amber's to the office at Magnuson with a 10-15 pound backpack. My left calf continued to hurt a little.
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Tuesday Dec 19 | ||
| Note | |
| slept:7.3 (rest day) | ||
| Too sleepy after AR presentation at SRC to go running. | ||
Monday Dec 18 | ||
| Note | |
| (rest day) | ||
| It's dry today. I'm tempted to sneak in a bit of inline skating, but I'll resist the temptation and respect the off day. | ||