Training Archive: levitinIn the 7 days ending 2008-09-14:
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Sunday Sep 14 | ||
| Road running long 3:11:11 [2] 20.0 mi (9:32 / mi) +330m 5:39 / km | |
| ahr:152 max:173 weight:167lbs shoes: BA6 | ||
| The Sunday gang scattered to all corners this weekend. P+J went to Nahant to run a 30K race; J went to western Mass to do the run leg of a bike-canoe-run triathlon; C is injured; R+K were planning on a local 5K with free beer after (though I think the beer was more the draw than the race); leaving only A and me to run. But we couldn't get our schedules and distances to match. Also, it was steadily raining at our normal time (7:30am), so I bagged running early and watched the weather forecast.
After noon it stopped raining, so I packed up and left. From nearby Elm Park, I ran the 10M Palmgren Road Race course twice. It begins and ends at Elm Park, so my car was my midpoint aid station. I elected not to carry water, but stashed a bottle at 6.2M at the top of Bancroft Tower. This was a bad decision in retrospect. It was not too warm, but very humid, and certainly in the 2nd 10M, I was very thirsty. I took gel at 6.2M, 10M, and 13.8M, but I needed more to drink than I'd planned. First time up Bancroft Tower, I ran the whole way. Second time, I ran the first 3rd and walked 2/3. Maybe I could have run had I been more mentally in it or had company. Splits: 0-5M: (mostly flat) 48:59 HR 147 5-10 (up and over Bancroft Tower) 45:55 HR 151 [1:34:53 for 10] 10-15 (up and over Bancroft Tower) 45:55 HR 152 15-20 (mostly flat) 50:23 HR 157 [1:36:18 for 10]. Wow, the splits are a lot more even than they felt. | ||
| Note | |
| Some lower back pain, dating from after this week's hill repeats up Chandler Hill.
In the past, the solution to these pains has been to do the core strengthening exercises at work, but every so often, I give myself a whiplash-like injury. Not sure how or why. I guess it's from doing crunches while yanking on my head. I've tried different hand grips behind or beside my head, crossing arms in front of my chest, but have not found a foolproof solution. So I've stopped doing the core workout because I could not figure out how to do it safely. In the past, I really benefitted from increased core strength in O season, from the log- and stone- leaping. Maybe it's time to rethink this decision. | ||
Saturday Sep 13 | ||
| Walking warm up/down 1:00:00 [0] 5 km (12:00 / km) | |
| Shabbos walk around the neighborhood, looking for evidence of Asian longhorn beetle damage. The tree that I had *thought* had been marked with an orange "X" (implying "remove this infected tree") actually had a down-arrow, but I could see signs of neither ALBs nor any utilities near the base of the tree.
The infestation in Worcester is from first glances more serious than the one in NJ a few years back. We have tallied 700 infected trees in the first couple of parcels surveyed (compared to <700 total infected trees in NJ). | ||
Friday Sep 12 | ||
| Road running 58:07 [3] 7.0 mi (8:18 / mi) | |
| ahr:153 max:174 shoes: BA7 | ||
| Simpson loop from work, strong pace. w/ P. Cool temps, light rain falling. This may be pretty close to a PR on this hilly course, though it's still a soft PR. I've never really time-trialed it. | ||
Wednesday Sep 10 | ||
| Road running hills 18:35 [3] 1.6 km (11:37 / km) +165m 7:40 / km | |
| ahr:147 max:164 shoes: Jalas2 | ||
| 2 repeats up Chandler Hill from Cristoforo Columbo Park, from the stone lions at the entrance up to the foundation of the pavilion (which isn't there any more). The trail has recently had fresh blazes painted, so it's easy to follow, but still strewn with lots of broken glass and debris.
The ascents were about 80% walking. The descents were the jarring, braking every 2nd step so as not to build up too much momentum. The footing is uneven and it would be a very ugly place to take a spill. up1 5:44 down1 3:23 up2 6:04 down2 3:24 I had the energy to do more repeats, but not the time. | ||
Tuesday Sep 9 | ||
| Road running 20:16 [2] 2.3 mi (8:49 / mi) | |
| ahr:158 max:174 shoes: BA6 | ||
| Ran from the rental car place to home, by way of an errand on the way. I love doing errands on the run: to the library from work, to the post office, to the bank.
One down side: (one branch of) my bank told me they cannot serve in the drive-through line if I am not in a car. I wonder what they would say if I were on my bike? Rain threatening, but it held off. | ||
Monday Sep 8 | ||
| Note | |
| All-night drive from Milwaukee to Worcester, starting at 1pm Sunday, ending at 2pm Monday, with 2 brief visits with friends in Chicago and Syracuse, and a 3-hour snooze at an oasis in PA. We were definitely a bit bleary by the end, but not too much worse for the wear. | ||