Training Log Archive: RLShadowIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Running 57:18 [2] 6.3 mi (9:06 / mi)
weight:177lbs shoes: Nike Pegasus Tr Dec 08
Road run on a day that was colder than it was supposed to be (15 degrees; forecast said afternoon highs around 24). From home, up Maple to Klem to Drumm, Drumm to Vosburg, down Vosburg a ways, then back. On the way back, took Maple to the Rt. 104 path, to Bay, Woodland, and home. I wasn't real happy about my post-run weight, which I'm thinking can be blamed on a combination of dinner at a BBQ place on Penfield Rd last night, where I ate too much, and having too many pancakes for breakfast this morning. Will have to change my ways ...
Thursday Feb 26, 2009 #
Running 29:00 [1] 3.14 mi (9:15 / mi)
shoes: Asics Gel Kahana 10-07 - screw
Short run, partly on the Hojack trail. Felt a bit worn down from yesterday's medium-fast, medium-long run.
Wednesday Feb 25, 2009 #
Running 1:19:39 [3] 9.31 mi (8:33 / mi)
max:152 weight:173.5lbs shoes: Asics Gel Kahana May 08
Fairly long run (by my current standards of "long run") on the canal. Shoen Place east, to exactly across the canal from Carol Moran's house, and return. I was pushing the pace on the way back (avg 8:16/mile going back, vs 8:47/mile going out), but may have pushed too hard because I kind of ran out of gas and decided to walk the last half mile.
Very nice day; mid 40's, sunny, not much wind. I was way overdressed. A very few wet, muddy, or snowy parts on the canal path, otherwise, excellent footing.
Very nice day; mid 40's, sunny, not much wind. I was way overdressed. A very few wet, muddy, or snowy parts on the canal path, otherwise, excellent footing.
Tuesday Feb 24, 2009 #
Running 43:25 [2] 4.63 mi (9:23 / mi)
shoes: Nike Pegasus Tr Dec 08
Road run on a sunny but cool (low 20's) afternoon. Maple to Klem to Drumm, Hojack trail for a while, then back Drumm, Klem, Maple.
Monday Feb 23, 2009 #
Running ((Treadmill)) 30:00 [1] 2.73 mi (10:59 / mi)
weight:175.5lbs shoes: Nike Pegasus Tr Dec 08
Fairly lame treadmill workout, in B-313 of OCD where I work part time. Small fitness center; two treadmills, two stationary bikes, and one elliptical, plus a few free weights and two weight machines. First time I had tried doing anything there. Set the treadmill on a random hill workout, from 0% to 6.4% incline. With my IPod on an NPR podcast, I managed to get in 30 minutes without getting way too bored. A slight plus is that it has a view of the outside -- not a great view, looking out on RR tracks and a parking lot, with the hill from Weiland Rd up to Ridgeway beyond the parking lot. Still, better than looking at a wall.
I'm sure I'll utilize the treadmill again, on days like today when I'm too wimpy to venture outside.
I'm sure I'll utilize the treadmill again, on days like today when I'm too wimpy to venture outside.
Saturday Feb 21, 2009 #
Running 1:04:13 [2] 7.08 mi (9:04 / mi)
shoes: Nike Pegasus Tr Dec 08
Afternoon run on the canal path, from Shoen Place going east, to a little past I-490, and return. Very nice afternoon; sunny, not too much wind, mid-30's. Very little snow in Pittsford (maybe 1 inch), and the canal path was almost entirely clear of snow. (Compared to Webster, where we got around 7 inches between yesterday and last night.)
Friday Feb 20, 2009 #
Downhill skiing 45:00 [2] 7.0 mi (6:26 / mi)
Skiing at Holiday Valley, on a very very cold and windy morning. Hardly anyone on the slopes, though! Skied hard from 8:30 a.m., when the lifts opened, to 10:30 a.m., when we had to return to the condo to pack out our stuff and check out by 11:00. With Cheryl and Anne.
Thursday Feb 19, 2009 #
Snowboarding 1:00:00 [2] 8.0 mi (7:30 / mi)
Snowboarding in the morning at Holiday Valley, started out with Cheryl and Anne, then mostly on my own (I was too slow snowboarding for their skiing).
Downhill skiing 1:00:00 [2] 7.0 mi (8:34 / mi)
Skiing in the afternoon at Holiday Valley, with Cheryl and Anne.
Wednesday Feb 18, 2009 #
Downhill skiing 1:00:00 [2]
Skiing at Holiday Valley. Estimated time of actual skiing.
Tuesday Feb 17, 2009 #
Running 50:30 [2] 5.73 mi (8:49 / mi)
shoes: Asics Gel Kahana May 08
At Holiday Valley. Road loop, mostly rural, some in the village of Ellicottville.
Included 1.1 miles at 7:44 pace.
Included 1.1 miles at 7:44 pace.
Monday Feb 16, 2009 #
Running 55:12 [2] 6.06 mi (9:07 / mi)
shoes: Nike Pegasus Tr Dec 08
Genesee River Trail, from Charlotte to Lake Ave., then went back Lake Ave. Most of the trail was reasonably good, but there were some significant areas with really annoying ice, so that was avoided by going Lake Ave. Nice morning for a run. Sunny, mid 20's, modest wind from the north.
Wednesday Feb 11, 2009 #
Running 49:00 [2] 5.4 mi (9:04 / mi)
shoes: Nike Pegasus Tr Dec 08
Penfield sidewalk/road run. Started from Rothfuss Park on 5 ML Rd; into the village, west on Penfield Rd to Linear Park, a bit of trails, then back. Warm but very damp day (light to medium rain falling the whole time).
Ran into Tom Lamme running south on 5 ML while I was running north.
Ran into Tom Lamme running south on 5 ML while I was running north.
Monday Feb 9, 2009 #
Downhill skiing 30:00 [2]
Skiing with Cheryl at Bristol today. Gorgeous day. Sunny, mid 30's.
Snowboarding 30:00 [3]
Snowboarding for a while after skiing.
Sunday Feb 8, 2009 #
Running 50:30 [3] 5.8 mi (8:42 / mi)
shoes: Asics Gel Kahana 2 Aug 2008
Medium-length, medium-effort run on another fairly nice afternoon -- sunny, around 10-15 degrees cooler than yesterday but still in the mid 30's, fairly brisk wind from the W-NW. Ran from home, down DeWitt to Backus to Bay, down the hill on Bay to Lake Road, then towards the outlet (but not quite all the way there).
I was feeling a potential developing almost from the first mile, on my right foot, on the arch, around 2 inches back from the ball of the foot. I've had issues with that exact spot before, but I was unpleasantly surprised to have a problem today, considering that I wore shoes that were well broken in and I've had good luck with before, that it wasn't a long run at all, and that I put Body Glide on that exact spot before I went out. When I got home and too off my socks, I saw that sure enough, I do have a blister there.
I was feeling a potential developing almost from the first mile, on my right foot, on the arch, around 2 inches back from the ball of the foot. I've had issues with that exact spot before, but I was unpleasantly surprised to have a problem today, considering that I wore shoes that were well broken in and I've had good luck with before, that it wasn't a long run at all, and that I put Body Glide on that exact spot before I went out. When I got home and too off my socks, I saw that sure enough, I do have a blister there.
Saturday Feb 7, 2009 #
Running long 1:25:27 [2] 9.3 mi (9:11 / mi)
max:150 shoes: Asics Gel Kahana May 08
Normally I only call runs greater than 10 miles "long", but my running has been so limited this winter that this one certainly seemed long, relative to my other running.
Road run, on a nice day for running (although not a real nice day for the ice skating races on the bay, nor for the ski-O tomorrow). Mid to upper 40's, moderate wind, roads generally clear of snow. Ran from home over to Maple, to Klem, to Whiting, to Lake, to Pellet, to Herman, to Drum, to Vosburg, to Adams, to Backus, DeWitt, and to home. Sped up modestly for the last 1.2 miles (8:26/mile pace).
Road run, on a nice day for running (although not a real nice day for the ice skating races on the bay, nor for the ski-O tomorrow). Mid to upper 40's, moderate wind, roads generally clear of snow. Ran from home over to Maple, to Klem, to Whiting, to Lake, to Pellet, to Herman, to Drum, to Vosburg, to Adams, to Backus, DeWitt, and to home. Sped up modestly for the last 1.2 miles (8:26/mile pace).
Monday Feb 2, 2009 #
Running 1:05:39 [3] 7.51 mi (8:45 / mi) +328ft 8:24 / mi
shoes: Nike Pegasus Tr Dec 08
Another decent day for outdoor running. Ran from home, late afternoon. Through the woods to the next subdivision, to Maple, to Klem, to Drumm, to Herman, to Pellett, to Lake, to Baker, to Vosburg, to Adams, Backus, DeWitt, and home.
Middle part (from roughly Maple and Klem, to Vosburg and Adams) was pretty hilly.
Averaged 8:53/mile for the first 5.5 miles, and 8:17/mile for the last 2 miles.
Middle part (from roughly Maple and Klem, to Vosburg and Adams) was pretty hilly.
Averaged 8:53/mile for the first 5.5 miles, and 8:17/mile for the last 2 miles.
Sunday Feb 1, 2009 #
Running 58:55 [2] 6.13 mi (9:37 / mi)
shoes: Nike Pegasus Tr Dec 08
Road run, from Ellison Wetlands parking lot, west on Empire to Orchard Park, to Iron. Bay West, pas the park, up the next hill and a little ways beyond, then return. Nice day, sunny, warm (around 40), somewhat windy. Good footing most of the way.