Training Archive: levitinIn the 7 days ending 2008-08-24:
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| M | T | W | H | F | S | S | |||||||
Sunday Aug 24 | ||
| Road running 2:00:53 [3] 13.0 mi (9:18 / mi) +450m 5:13 / km | |
| ahr:144 max:169 shoes: BA7 | ||
| Overslept my alarm. Actually I set the time but didn't arm the alarm. Woke up 15 min before I needed to meet J and R 5 minutes away. Got into my running gear, threw a bagel and a banana into my bag and made it there on time. We carpooled to Princeton, to the Wachusett Mt. State Reservation, where we arrived before the ranger opened the visitor's center (along with essential plumbing fixtures). One major drawback to insufficient prepration before LSD is the digestive system only starts rumbling after a bit of pavement pounding.
The planned course was a loop around the base of the mountain on the roads, then up to the summit, then around one of the trails to pad out to 14-16. The reality: after the 8M circuit of the roads around the mountain, we were so whipped that we couldn't bear to run to the summit. Fortunately, the visitor's center was open, so we rested for a bit and plotted our next move. We ran the auto road only so far as the North Rd to Balance Rock Rd (2 jeep roads on the mountain), diverting off Balance Rock Rd the 50m or so to see the huge rocks left by the receding glaciers. Crossing the ski trails, I may have made a wrong choice at a fork in the open areas, because we exited the ski trail system quite low, just above the pond, which left us a large chunk of Mile Hill Road to run to return to the visitor's center. At that point, R's GPS read 11.something, and her foot hurt, so J and I went on a brief out-and-back to pad to 2 hrs. I think we may have only run 12.5 miles or so, but with the almost unending slopes, it felt like quite a bit longer. Although I did not feel short of breath, I felt like I was working hard on the hills, with a HR in the 160s at a shuffling gait (not much bounding going on, except for R, the Energizer Bunny in our crowd). I felt unworthy to be wearing a Billygoat Tshirt. Another epic run in the books. | ||
Thursday Aug 21 | ||
| Road running 54:41 [1] 6.0 mi (9:07 / mi) | |
| ahr:143 max:160 rhr:49 shoes: BA6 | ||
| Out and back along Salisbury with a detour to the end of Fisher on the way back. | ||
Tuesday Aug 19 | ||
| Note | |
| Achy lower back, feeling tired when I arose. NOW I feel tired from Sunday's run. :-( | ||
| Road running warm up/down 18:00 [1] 2.4 km (7:30 / km) | |
| shoes: BA7 | ||
| Warmup and cooldown. 1600m warmup, 800m cooldown at WPI track. My first time on the track since the whole thing was resurfaced. Not only did they rip up the entire infield, and lay some new synthetic material that looks more like grass than what they had before, they also resurfaced the track. But wait. They also moved the bleachers to the opposite side of the track, and moved the start and finish lines around 180 degrees as well.
As spiffy as the new digs are, it *still* feels like a headwind down both straightaways. | ||
| Road running intervals 37:00 [4] 7.2 km (5:08 / km) | |
| ahr:149 max:183 shoes: BA7 | ||
| Speedwork:
4x100 strides, then 800-1200-800-1200-800 with a 400 recovery interval in between. 800: 3:22(159,170) [recovery 3:31] 1200: 5:12 (162,170) [rec 3:31] 800: 3:24(162,166) [rec 3:31] 1200: 5:08 (162,173) [rec 3:31] 800: 3:19(161,173) [rec 3:35] Average 800: 3:22 @ average HR 161. Average 1200: 5:10 @ average HR 162. Some parts of the intervals were at 2-1 breathing, but I made all my intermediate splits. My goal times were <3:30 for the 800s and <5:15 for the 1200s, maybe not aggressive enough. It certainly felt more manageable than a less strenuous workout on the treadmill 2 weeks ago. | ||
Monday Aug 18 | ||
| Road running 46:03 [2] 5.0 mi (9:12 / mi) | |
| ahr:137 max:157 shoes: BA6 | ||
| Easy run at sunset. All day today I was feeling fine after having run 14 yesterday. Today's easy run was no trouble, either. I made sure to warm up and stretch before setting off. | ||