Training Log Archive: RLShadowIn the 7 days ending Dec 13, 2009:
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Saturday Dec 12, 2009 #
Running hills 43:55 [2] 3.58 mi (12:16 / mi) +820ft 10:05 / mi
shoes: Asics Gel Kahana - screw shoes
A fairly easy run at Ellison Wetlands, if there is such a thing. I ran with Anne, and she's working her way back from a bit of a layoff, so it was easier than normal on her account.
Plus, the trail conditions were not great. They were OK in the more shaded areas, where there was about an inch of snow on top of solid ground, but they were much worse in areas which got quite a bit of sun exposure, because they turned to soft mud. Screw shoes, as I've seen many times before, aren't terribly effective on soft mud. That meant for some slow going in many places, further reducing the intensity of the workout.
We ran the most direct way from Empire to Old Browncroft, and back.
Plus, the trail conditions were not great. They were OK in the more shaded areas, where there was about an inch of snow on top of solid ground, but they were much worse in areas which got quite a bit of sun exposure, because they turned to soft mud. Screw shoes, as I've seen many times before, aren't terribly effective on soft mud. That meant for some slow going in many places, further reducing the intensity of the workout.
We ran the most direct way from Empire to Old Browncroft, and back.
Thursday Dec 10, 2009 #
Running (Treadmill) 41:00 [2] 3.75 mi (10:56 / mi) +328ft 10:06 / mi
max:135 shoes: Asics Gel Nimbus 10
Treadmill workout at the OCD fitness center, before heading in for 4 hours of work. I kind of dislike treadmill workouts, but I didn't run the last two days, and I really wasn't up for an outdoor run in the nice Laramie-style wind that we're experiencing today (although I'm guessing this may only be like a typical Laramie day, not one of their windier days).
I set the workout for hills, which varied from 0% to 5.7%. The 100 meters of climb that I recorded is just a rough estimate, as this treadmill doesn't report climb.
All in all, a pretty lame workout, but (slightly) better than doing nothing, and maybe I'll get mentally toughened to tolerate more extensive treadmmill workouts in the future.
I set the workout for hills, which varied from 0% to 5.7%. The 100 meters of climb that I recorded is just a rough estimate, as this treadmill doesn't report climb.
All in all, a pretty lame workout, but (slightly) better than doing nothing, and maybe I'll get mentally toughened to tolerate more extensive treadmmill workouts in the future.
Monday Dec 7, 2009 #
Running hills 1:00:30 [4] 5.52 mi (10:58 / mi) +984ft 9:23 / mi
max:165 weight:176lbs shoes: Montrail Mountain Masochist
Ellison Wetlands, with Homer. Ran from the Wetlands parking lot on Empire to Old Browncroft, in not the most direct way but not the longest way (part of the route went along the creek). Continued on Old Browncroft down to where the creek goes under the highway; was going to run into Ellison for a short distance but the narrow trail through the overgrown field didn't look real inviting, even with late fall vegetation, so just headed back, pretty much the way I came.
These were the first significant hills I've done in quite a while, and it showed. On the way out, I ran most of the hills, only walking a couple of times, but on the way back, I was reduced to a walk multiple times. I averaged 10:45/mile on the way out and 11:10/mile on the way back on a very slightly shorter route on the way back.
The trails were in great condition. It's been cold enough that nearly all of the muddy areas were reasonably solid, but not so cold as to make them icy slick. The leaves on the trail were also not especially slick. So fine!!
These were the first significant hills I've done in quite a while, and it showed. On the way out, I ran most of the hills, only walking a couple of times, but on the way back, I was reduced to a walk multiple times. I averaged 10:45/mile on the way out and 11:10/mile on the way back on a very slightly shorter route on the way back.
The trails were in great condition. It's been cold enough that nearly all of the muddy areas were reasonably solid, but not so cold as to make them icy slick. The leaves on the trail were also not especially slick. So fine!!