Training Archive: bill_lIn the 7 days ending 2007-12-08:
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| S | M | T | W | H | F | S | ||||||||||||
Saturday Dec 8 | ||
| Stretching 10:00 [1] | |
| slept:9.5 weight:164lbs | ||
| Run 44:20 [3] 5.5 mi (8:04 / mi) +90m 4:46 / km | |
| shoes: ASICS | ||
| 34F and wet. Just as I was starting to get ready to go out, it started raining pretty hard. Maybe 5 or 6 on the treadmill at the Y didin't sound like such a bad idea.... Started to change clothes for indoor training and decided I was being a wimp. Went out in the rain.
And once I get out there, I don't really mind running in the rain all that much. Glendale Firehouse 5.5 loop. Tried a couple of 10 second uphill sprints. I liked it. Thought about tacking on a couple extra miles at the end but decided to cut the knees a break. | ||
Friday Dec 7 | ||
| Stretching 10:00 [1] | |
| slept:7.0 weight:163lbs | ||
| Strength (Pilates, -ups, etc) 1:10:00 [3] | |
| 4lb ankle weights.
10lb hand weights. Wanted to do a short run, but no time. This is my first winter (I think) at a weight below 170lbs and I'm really noticing the absence of extra body insulation. I'm feeling the cold much more than I ever remember. | ||
| C • Are you seeing the benefits too? 2 | ||
Thursday Dec 6 | ||
| Stretching 15:00 [1] | |
| slept:7.5 weight:163lbs shoes: ASICS #2 | ||
| Pre-run stretching.
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| Run 1:16:24 [3] 9.0 mi (8:28 / mi) | |
| shoes: ASICS #2 | ||
| Webster-Glendale 8.25 route with a little added at the end.
Splits 8:10 8:15 8:37 7:51 some downhill 9:25 stopped for a minute+ to stretch left leg 9:14 some uphill 8:41 8:36 7:32 mostly downhill Wanted to run at about an 8:30 - 8:45 pace but didn't pay attention the first couple miles. I think because I was really cold. 38F felt like about 20F until I warmed up. After that, felt quite comfortable. Tights, base layer, windshirt, gloves. Took a roadmap along to practice reading. Also practiced tracking position on map with thumb without looking. | ||
Wednesday Dec 5 | ||
| Strength (Pilates, -ups, etc) 1:00:00 [3] | |
| slept:7.5 weight:164lbs | ||
| Stretching 10:00 [1] | |
Tuesday Dec 4 | ||
| Note | |
| slept:7.5 | ||
| Legs feeling better, but calves really tight. | ||
| Cycling (MTB on the road) 1:00:00 [3] 20 km (3:00 / km) | |
| shoes: pearl cycle MTB | ||
| Kirkwood hills but no Marshall.
Legs still a little flat, but at least not dead. | ||
| Run 16:59 [3] 2.15 mi (7:54 / mi) +15m 4:48 / km | |
| shoes: ASICS | ||
| Route.
A short run after the ride. Felt pretty good. | ||
Monday Dec 3 | ||
| Stretching 10:00 [1] | |
| slept:8.5 weight:165lbs | ||
|
Sunny 23°F (feels like 12F) high: 43, low: 28 Humidity: 66%, Winds: 10mph Think I'll wait a bit to go for a run.... | ||
| Stretching 10:00 [1] | |
| pre-run. tiiiight legs. | ||
| Run 47:37 [2] 5.5 mi (8:39 / mi) +90m 5:07 / km | |
| shoes: ASICS | ||
| Legs felt ok on flats, but complained a lot on the up hills. By the end, knees were also complaining from all the tightness in the legs putting extra stress on the patella... | ||
| Stretching warm up/down 5:00 [1] | |
| post run stretching | ||
Sunday Dec 2 | ||
| Note | |
| slept:10.0 weight:163lbs (rest day) | ||
|
We got lucky with the weather yesterday even though it was cold. Today it started off at 61F, but a front came through around noon. It poured and the wind started blowing about 30 mph. Temp dropped about 20 degrees in less than an hour. Still raining and blowing out. Legs are tired and a bit tight today, but surprisingly, no aches. PF heated up again, but it's not too bad. Should have iced it right away yesterday afternoon. Got a C tree today. Chores around the house. | ||