Training Archive: RLShadowIn the 7 days ending 2008-01-06:
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| M | T | W | H | F | S | S | |||||||
Sunday Jan 6 | ||
| Running long 1:54:30 [1]12.3 mi (9:18 / mi) | |
| weight:173.5lbs shoes: Asics Gel Kahana Oct 07 | ||
| Long run on the canal, with Anne and the dogs, from Shoen Place to Main Street in Fairport and back. Unseasonably warm day, mid 40's with very little wind. I was in a t shirt most of the way. We took a few walking breaks (not included in time or distance). Lotsa people on the canal today. | ||
Friday Jan 4 | ||
| Downhill skiing 1:00:00 [2]+30m | |
| Skiing at Bristol. Time is a rough estimate of time actually skiing as opposed to riding the lift etc. Gorgeous day, nice snow. | ||
| Snowboarding 30:00 [2] | |
| Snowboarding for a few runs after skiing. First time out on the board this year, felt pretty good, didn't fall at all and seemed in good control except for upper Rocket where I didn't feel very graceful at all. | ||
| Running 35:00 [3]4.12 mi (8:30 / mi) | |
| shoes: Nike Pegasus Trail | ||
| Took the dogs for a run on the Hojack trail after getting back from Bristol. Started at Klem, ran to Lake Rd, and return. Trail had hard-packed snow for the most part; not a terrible running surface, but still the effort felt more like 8:00/mile instead of the actual 8:30/mile that I ran. | ||
Wednesday Jan 2 | ||
| Running long 2:04:00 [1]13.0 mi (9:32 / mi) | |
| weight:171lbs shoes: Nike Pegasus Trail | ||
| Long run with Anne, on a sunny but cold and moderately windy afternoon. Sidewalks of Penfield, starting at Plank and Creek, working our way down into Penfield village, out to Jackson Rd, and back. The sidewalks were OK but not great in terms of footing; neither one of us fell, but we had to be constantly on the alert for icy spots.
Stayed warm enough except when we made a strategic mistake to stop running and start walking after we had covered 13 miles. We thought we were closer to the car than we were; as it was, we had another 0.8 miles which took us 12 minutes to walk, and we were both VERY cold when we got back to the car. Lesson learned, when it's this cold out, don't stop running (no matter how much we might want to at the time) until we have the car in sight and thus have a good sense of how much further we have to go. | ||
Tuesday Jan 1 | ||
| Running race 1:03:18 [4]7.5 mi (8:26 / mi) vdot: 38.4 | |
| max:160 weight:174lbs shoes: Asics Gel Kahana Oct 07 | ||
| GRTC Freezeroo at Mendon (7.5 miles). Ran with Anne for the first 1.5-2 miles, which was a slightly faster pace than she should have been doing and a slightly slower pace than I thought I should have been doing. But that was OK for both of us, because the pace wasn't that much off of what either of us wanted to do. And a nice plus about starting off a bit too slow is that I spent the rest of the race passing people, with virtually nobody passing me. And even though she slowed a bit after we split up (she wound up averaging 9:00/mile), she said she passed way more people than passed her from that point on, also.
My average pace per mile, per the Forerunner, for each mile: 0-1 mile: 8:45 1-2: 8:47 2-3: 8:21 3-4: 8:18 4-5: 8:28 5-6: 8:11 6-7: 8:18 7-7.5: 7:21 From the 2 mile mark to the 7 mile mark, it seemed to be a fairly consistent effort, so I think the differences in pace were probably due to where the hills happened to be. | ||