Training Log Archive: RLShadow

Intervals on Woodland Lane. 12x400 meters. All were in the 1:35-1:40 range.

Time and mileage included a 1.8 mile warmup and a 1.6 mile cooldown.

Anne averaged 1:54-1:58 for the intervals.

Corn Hill festival. Rained the whole time we were down there.

Event: CENTRAL NEW YORK ROGAINE XVIII
 

Three 1-mile repeats, on streets in the Park Ave/East Ave area. 7:37, 7:43, 7:47. Mid-afternoon on a very warm and muggy day. It seems like the speed I was running these at should have been easier -- hopefully the heat is an excuse. The first one felt quite easy, but it was on the cool side then because a rainstorm had just gone through. Then it got sunnier and warmer, and I went slower and slower and with more and more effort.

Did an easy mile to warm up, easy mile to cool down, and around a quarter mile or so, walking and jogging, between repeats.

Easy run mid morning, in a light to moderate rain. With Anne. Started at Hojack Trail and Klem. Hojack to Lake Rd, east on Lake Rd to the Forest Lawn residential area, through that area, back to Lake, to Pellet, to Herman, to Drumm, to Hojack trail, and back to Klem.

We're dog-sitting for two dogs, for this lady that sometimes watches our dogs. That gives us 4 dogs total for this week. One of the lady's dogs (Joey) is quite overweight but still loves to go on walks. Cheryl took the other three dogs to Ellison Wetlands for a substantial walk, while I took Joey two loops around the trail at the end of Woodland Lane. He liked it, and it was plenty of a workout for him.

Park Ave area. Parked near Park and Berkeley; ran to Culver, to Monroe (taking a few side streets to get there), to Union, to East, to Colby, to Park, and back to the car. Intensity started at a 2 level and ended at a 4 level. Felt pretty good again, and sped up in the last two miles, running them in 7:40 and 7:33, respectively.

Mid afternoon run; not too warm, but very humid. Overcast, so no sun, which made it bearable. Actually, not a bad day at all.

Morning run, mainly on the Hojack Trail. First run since the 50K, and I felt amazingly good. Actually felt as if I hadn't even done a big race 3 days ago, which is surprising considering how bad I felt the evening of the race and the next morning.

I picked up the pace on the way back, once I had decided that I wasn't feeling any after effects from the race. Averaged 8:44/mile on the way out, and 8:15/mile on the way back, with the last mile being right around 8:00.

Very warm morning, but I got out early enough (around 8:10 am) to beat the heat of the sun, so it really wasn't too unpleasant.

Ran from Klem Rd northwest to Lake Rd, then back to Drumm, at which point I took the roads back (Drumm to Klem, Klem back to the car) because there had been some annoying insects in the stretch from Lake to Drumm on the way out.