Training Log Archive: bill_lIn the 7 days ending Oct 22, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Oct 22, 2016 #
7 AM
Run 3:15:09 20.11 mi (9:42 / mi) +190m 9:26 / mi
ahr:122 max:152 weight:164lbs shoes: Fate - Yellow
3 laps at FP.
42F at start felt colder than yesterday. Slept late so got started about an hour late. Warmed up quickly once the sun came out.
Blue vest, l/s top, knit gloves, running hat, A400s. Dumped the glove and vest after first lap.
Wore the fates for the first two laps and then the Ollie's which was the reverse of last week.
Not many runners in the park today because of the rock and roll half last weekend and the go st. Louis half tomorrow. But there was a large group of walkers 4 some sort of event.
Stops not included except a couple short ones and a pit stop at the start of lap 3. Slowdowns for podcast selection and some walking in lap 3.
Legs felt pretty good for the first 17 miles and then a bit heavy after that. Ran some Striders at the end. Felt good to change up the speed.
Left ankle was a bit grumpy when I woke up but wasn't a problem while running.
42F at start felt colder than yesterday. Slept late so got started about an hour late. Warmed up quickly once the sun came out.
Blue vest, l/s top, knit gloves, running hat, A400s. Dumped the glove and vest after first lap.
Wore the fates for the first two laps and then the Ollie's which was the reverse of last week.
Not many runners in the park today because of the rock and roll half last weekend and the go st. Louis half tomorrow. But there was a large group of walkers 4 some sort of event.
Stops not included except a couple short ones and a pit stop at the start of lap 3. Slowdowns for podcast selection and some walking in lap 3.
Legs felt pretty good for the first 17 miles and then a bit heavy after that. Ran some Striders at the end. Felt good to change up the speed.
Left ankle was a bit grumpy when I woke up but wasn't a problem while running.
8 PM
Note
Training for Tunnel Hill....
Last year I had 3 weeks over 45 miles including 1 week over 50.
This year I have had 12 weeks over 45 including 10 weeks over 50, 3 weeks over 55, and 1 over 70 (this week).
Last year I had 3 weeks over 45 miles including 1 week over 50.
This year I have had 12 weeks over 45 including 10 weeks over 50, 3 weeks over 55, and 1 over 70 (this week).
C • nice 2
Friday Oct 21, 2016 #
5 AM
Run (Commute ) 2:16:17 13.7 mi (9:57 / mi) +105m 9:43 / mi
ahr:124 max:154 shoes: Altra Oly Green #2
Roadkill + some extra in FP.
41F. Didn't really feel that cold. Wore l/s top, 2XUs, PMTR orange vest, knit gloves. Dumped the vest at about 1.5 miles. Running 8:35's at mile 8 with an HR below 130! Gotta love the cool weather.
Time includes stop: 1) to return dog running around in the street to its home (8 minutes?), 2) remove vest (2 minutes), 3) in FPVC (!) (7 minutes).
Right glute med and piriformis are sore from PT yesterday. Only worry spot at this point is space between outer 2 toes on left foot, generating some pain.
41F. Didn't really feel that cold. Wore l/s top, 2XUs, PMTR orange vest, knit gloves. Dumped the vest at about 1.5 miles. Running 8:35's at mile 8 with an HR below 130! Gotta love the cool weather.
Time includes stop: 1) to return dog running around in the street to its home (8 minutes?), 2) remove vest (2 minutes), 3) in FPVC (!) (7 minutes).
Right glute med and piriformis are sore from PT yesterday. Only worry spot at this point is space between outer 2 toes on left foot, generating some pain.
4 PM
Run 1:14:20 7.09 mi (10:29 / mi) +140m 9:53 / mi
ahr:117 max:137 shoes: Altra Oly Green #2
Home from work.
Short run to cwe metrol station. LINK to Brentwood 64. Run home from there. FIrst 4 felt ok, last 2 were a bit of a slog, walked all the hills in those last two miles. Decided it was kcal shortage. Some return of energy w a cliff shot.
Short run to cwe metrol station. LINK to Brentwood 64. Run home from there. FIrst 4 felt ok, last 2 were a bit of a slog, walked all the hills in those last two miles. Decided it was kcal shortage. Some return of energy w a cliff shot.
Thursday Oct 20, 2016 #
8 AM
PT 1 [5]
9 PM
Note
(rest day)
Storms = freaked dog = no sleep = no run
Roadkill tomorrow. Supposed to be 40f with 8 to 12 mph wind. Fall weather!
Roadkill tomorrow. Supposed to be 40f with 8 to 12 mph wind. Fall weather!
Wednesday Oct 19, 2016 #
7 AM
Strength 15:00 [1]
4 PM
Note
(rest day)
Sleep won this morning.
Rain at lunch time.
Maybe a run this evening?? But maybe just another rest day.
Rain at lunch time.
Maybe a run this evening?? But maybe just another rest day.
Tuesday Oct 18, 2016 #
6 AM
Run 1:26:50 10.33 mi (8:24 / mi) +104m 8:09 / mi
ahr:137 max:158 shoes: Fate - Yellow
In to work. Lockwood, BB, Marshall, Bellevue, Oakland, Tamm, FP, Clayton.
2.5E, 2M, 1E, 3M, 1.8E
Legs felt good after the first mile @ M.
This route has earned an unfortunate name....
Stepped on a dead squirrel just after getting on Lockwood. Was nearly hit by a car at Shrewsbury. Stepped on a dead snake in Maplewood. Mashed possum on Bellevue. Then another, fresh dead squirrel on the bike path behind the Science center (apparently hit by a bike). The common theme: Roadkill.
2.5E, 2M, 1E, 3M, 1.8E
Legs felt good after the first mile @ M.
This route has earned an unfortunate name....
Stepped on a dead squirrel just after getting on Lockwood. Was nearly hit by a car at Shrewsbury. Stepped on a dead snake in Maplewood. Mashed possum on Bellevue. Then another, fresh dead squirrel on the bike path behind the Science center (apparently hit by a bike). The common theme: Roadkill.
Sunday Oct 16, 2016 #
6 AM
Run 3:28:16 20.38 mi (10:13 / mi) +164m 9:58 / mi
ahr:120 max:156 slept:6.5 weight:165lbs shoes: Altra Oly 2.0 orange 1
3 Laps at FP. CW, CCW, CW. about 11 minutes between each lap for quick stop in rr (nothing urgent), stop at car for fuel and stretching. All on the clock. One stop for stretching on lap 2, also on the clock.
Wore Fates for first lap to give achilles a little relief, Oly's for 2 and 3. Plantar was a bit tight in the Fates after 10 yesterday and 6 today, but the ankle was good.
72F, humidity was not bad, but it sprinkled a couple times. some clouds, some sun. Overall, a bit warm for my taste but not bad.
1/2 ensure between each lap.
cherry/choc cliff shot half way thru lap 2 (caffeine)
honey waffle stinger on lap 3.
Ensure at finish.
Stopped by office for laptop. Had a bowl of berry special K and a small cup of chobani.
Legs were a bit tired but M for the last mile didn't feel like that much effort.
Wore Fates for first lap to give achilles a little relief, Oly's for 2 and 3. Plantar was a bit tight in the Fates after 10 yesterday and 6 today, but the ankle was good.
72F, humidity was not bad, but it sprinkled a couple times. some clouds, some sun. Overall, a bit warm for my taste but not bad.
1/2 ensure between each lap.
cherry/choc cliff shot half way thru lap 2 (caffeine)
honey waffle stinger on lap 3.
Ensure at finish.
Stopped by office for laptop. Had a bowl of berry special K and a small cup of chobani.
Legs were a bit tired but M for the last mile didn't feel like that much effort.
12 PM
Note
72 miles of training miles, running, might be a weekly high water mark for me.