Training Log Archive: DWildfogelIn the 7 days ending Mar 15, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Mar 15, 2014 #
Note
(rest day)
Dinner at Rich Table in SF, then ballet. Wind up at George's just before midnight.
Friday Mar 14, 2014 #
Stretching 1:50:00 [1]
The usual weekly accumulation of morning stretching.
12 PM
Running (Easy distance plus) 17:48 [3] 1.71 mi (10:25 / mi)
shoes: Kayano 16 White
Front of house. After writing to Brian Greene about World Science U. Just taking it easy, preparing for a week of racing. Hamstrings and shins are a bit sore.
625, 555, 528
625, 555, 528
Running warm up/down 4:30 [2] 0.3 mi (15:00 / mi)
shoes: Kayano 16 White
Cool down
Thursday Mar 13, 2014 #
Strength exercises 25:00 [4]
Theraband interleaved with core; weights; hips and adductors. Two-thirds the sets all the way around. started with a 20 minute walk on lovely, warm day.
Wednesday Mar 12, 2014 #
11 AM
Running (Easy distance) 28:53 [3] 3.0 mi (9:38 / mi)
shoes: Jan10 2 Gel Kayano 11
Front of house. Soreness in back keeps moving around (now right on my spine), and even though it's not impeding my running, with 5 races in 8 days coming up, wanted to take it easy today. Surprised and pleased that each split was faster than I expected for the given effort. This all felt quite easy.
606, 535, 528, 519, 513, 111
Can't be the shoes: accidentally wore an old, old pair that looked like my new ones. Fortunately, 95% of this run is on soft dirt, so it didn't matter.
606, 535, 528, 519, 513, 111
Can't be the shoes: accidentally wore an old, old pair that looked like my new ones. Fortunately, 95% of this run is on soft dirt, so it didn't matter.
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Jan10 2 Gel Kayano 11
Cool down
Tuesday Mar 11, 2014 #
5 PM
Strength exercises 25:00 [4]
Oracle gym. Upper body only. Felt OK despite sore lower back. Did only 2 sets of each exercise, but regular wait.
Started with 3 pullups, 2 chin ups and 8 bar dips. First time I did chin ups in years. In the late '80's and early 90's, I did those 3 bar exercises regularly. I was always pleased when I could do a triple double. After having frozen shoulder on each side in the last decade, never thought I could approach that again. But now it's my goal. Don't know if I can get there, but I'll give it a shot.
Started with 3 pullups, 2 chin ups and 8 bar dips. First time I did chin ups in years. In the late '80's and early 90's, I did those 3 bar exercises regularly. I was always pleased when I could do a triple double. After having frozen shoulder on each side in the last decade, never thought I could approach that again. But now it's my goal. Don't know if I can get there, but I'll give it a shot.
Monday Mar 10, 2014 #
12 PM
Running (Easy distance plus) 36:23 [3] 4.0 mi (9:06 / mi)
shoes: Kayano 16 White
Lake Ranch Reservoir. Low 50's, chilly breeze. Running a little faster than easy for first 2 miles, then my lower right back, which had been really sore all morning, loosened up. 3rd mile was easy and then maintained the pace for the last mile. Didn't come close to threshold pace, i.e., was still running fairly easily. Felt like running under 35 is still a possibility.
Fastest at the lake since Dec, 2012 (36:13). Also ran 36:06 in Feb 2012. Ah, yes, and 28:54 (!) in 1996.
-----------------448(510)958(433)1431(420)1852
3623(406)3217(513)2704(357)2306(414)
First run with new Gel Kayanos. Gotta be the shoes.
Fastest at the lake since Dec, 2012 (36:13). Also ran 36:06 in Feb 2012. Ah, yes, and 28:54 (!) in 1996.
-----------------448(510)958(433)1431(420)1852
3623(406)3217(513)2704(357)2306(414)
First run with new Gel Kayanos. Gotta be the shoes.
Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Kayano 16 White
Cool down
Sunday Mar 9, 2014 #
5 PM
Walking 15:00 [1] 0.8 mi (18:45 / mi)
Lower right back started getting sore this morning and got worse as the day wore on. Went for an easy walk in the late afternoon (hello, daylight savings time) followed by some stretching.