Training Archive: bshieldsIn the 7 days ending 2007-12-09:
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| M | T | W | H | F | S | S | |||||||||
Sunday Dec 9 | ||
| running long (road) 1:21:21 [2] 9.9 mi (8:12 / mi) | |
| slept:8.0 shoes: Mizuno WR VI 07 | ||
| Ran from Lyman to JFK, dowm to the science museum, and back, counterclockwise, except for the section from River St. to BU which is closed to sidewalk traffic on the Allston side. Until Nov. 19. ??.
Met up with Ian at the museum and ran back with him. I think he ran home via Mass Ave. Weather was great; 36F, overcast, and fairly calm, which is the key thing. Same get-up as yesterday, but without the tights. Really felt good on the run. I had eaten a 6oz yoghurt and a banana at ~8:40, then went back to bed for a couple of hours, then had another yoghurt and a zone bar, and off I went. I felt pretty strong on the last 20 minutes or so, which has happened before on these long runs. Like a second wind or something. | ||
| stretching warm up/down 10:00 [0] | |
Saturday Dec 8 | ||
| running (road/snow) 45:00 [2] *** 5.26 mi (8:33 / mi) | |
| slept:8.0 shoes: Mizuno WR VI 07 | ||
| Got up kind of early to go running with Ian, and then he never showed. Ran from Lyman to JFK and did an Arsenal loop, which is new for me (maybe I ran part of it during Tori's urban rogaine a few years ago?). Definitely wore too much (longsleeves, tights, gloves & hat). Felt kind of sluggish. Ran in the snow some of the time, but it's starting to get slushy in places, so I didn't do too much of that. Took along the second loop from the relay champs, but didn't have much concentration. | ||
| stretching warm up/down 5:00 [0] | |
| hurling 15:00 [2] | |
| shoes: Mizuno WR VI 07 | ||
| Whacking the sliotar around a bit with John. Good fun, not sure how much it counts as training. Maybe some strength benefit. | ||
Thursday Dec 6 | ||
| running tempo (track snow) 22:00 [3] 5 km (4:24 / km) | |
| slept:10.0 shoes: Mizuno WR VI 07 | ||
| 5k tempo run with Ross on the track near Alexei's house. Target pace was 4:24/k (22min 5k), so overall we hit that right on, though we were a little slow on the first 2k. The track had probably 2 inches of snow or so on it, but it was pretty firm and had a nice crust on it, so it was really fun to run on, though by the end there were enough tracks to make us work a little harder. HR afterwards was ~>160. Dean, Pia, and Lori also showed up, and Alexei and Viktoria were cheering/keeping time.
4:29.3 4:28.3 4:22.3 4:25.9 4:14.1 =21:59.9 | ||
| running warm up/down 25:00 [2] 2.5 mi (10:00 / mi) | |
| shoes: Mizuno WR VI 07 | ||
| To/from the track, plus 5 laps warm-up and 2 laps cool-down. | ||
| stretching warm up/down 5:00 [0] | |
| After the run, Alexei gave us a map reading exercise with the Telemark map from the US champs a few years ago. Wow, that map is awesome. The exercise was first to determine which of two controls was on a reentrant, for 10 pairs of controls. We then had to draw our route for the resulting course. I did the first part of the exercise pretty quickly, but got one wrong. Then I was pretty slow drawing my routes. Ross was too. I think we were talking too much. | ||
Wednesday Dec 5 | ||
| strength 20:00 | |
| Mostly core & back. My right hip/lower back had been massively sore since the weekend; feels much relieved now. | ||
| elliptical 28:00 [3] 3.54 mi (7:54 / mi) | |
| slept:7.0 weight:162lbs shoes: Mizuno WR VI 07 | ||
| Decided to do some elliptical instead of running on a treadmill or going outside. So boring. Felt kind of dehydrated. | ||