Training Archive: levitinIn the 7 days ending 2008-09-28:
| [csv] | |||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| M | T | W | H | F | S | S | |||||||
Sunday Sep 28 | ||
| Road running long 3:13:00 [2] 20.6 mi (9:21 / mi) +300m 5:34 / km | |
| ahr:148 max:173 shoes: BA7 | ||
| Long run with some of the gang, solo for the last ~9M. http://www.gmap-pedometer.com/?r=2298317 . Slight drizzle, the kind of weather I hate to orienteer in. Glasses stayed fogged up for about 2 hrs, then the rain subsided. Kept a good pace, on all the slopes, until the last couple of miles. Did OK on the Crusher around mile 12, but walked part of Cranbrook around 3hrs.
Took Gu at 0:45, 1:30, 2:20. Drank 40oz of water in my Camelbak, took Succeed! tabs at 1:20 and 2:30. No cramps or any mechanical pains, just very tired feet. I was hoping to run around 22, or in the range of 3:15 to 3:30, so I was quite surprised to see gmap declare it to be only 20.6. Still, this is the first time I have planned to run longer than 20. Another epic run in the books. | ||
Friday Sep 26 | ||
| Road running 33:00 [2] 4.0 mi (8:15 / mi) | |
| ahr:145 max:158 shoes: BA6 | ||
| ~4M out-and-back from Daniel's karate lesson, in pouring rain.
To paraphrase Tolkien, "Rain at breakfast, rain for lunch, and blimey if it don't look like rain tomorrow." Reading Dean Karnazes's book on 50 marathons in 50 days. | ||
Thursday Sep 25 | ||
| Road running 40:00 [3] 5.0 mi (7:59 / mi) | |
| ahr:155 max:162 shoes: BA7 | ||
| Salisbury out-and-back. Was planning on the Cranbrook loop, but did not have enough time. When the temps are cool, I have to tell myself that it's important to warmup and stretch to minimize the risk of injury. This eats into my running time.
| ||
Wednesday Sep 24 | ||
| Road running race 25:30 [3] 5 km (5:06 / km) vdot: 37.4 | |
| shoes: BA6 | ||
| A moderate, not race, effort, at a predict-your-finish-time race at the club 5K. They arranged the show clock so starters could see it counting down. Predict your finish time, run whatever pace you want, and the first person to cross the finish line after the clock counts down to 0 wins. I wanted to run a steady pace at about marathon pace, so I left when the clock read 24:48 (8mpm pace). In a perfect prediction race, everyone would cross the finish line simultaneously. The first finisher beat the prediction by the widest margin; the last finisher missed the prediction by the widest margin. It turns out I finished last of 26 runners, missing my prediction by about 30-45 seconds.
It was quite unusual to be in a race where I had no impetus to resist being passed, even by a slower runner, and where I had no particular desire to reel in runners ahead of me. I don't often run in 5K's where I'm ahead of sub-17 runners, so when the fast guys thundered past, it was unlike anything else I'd experienced. I suppose age-graded handicap races would be like this. | ||
| Road running warm up/down 5:00 [1] 0.5 mi (10:00 / mi) | |
| shoes: BA6 | ||
| w/u before club 5K | ||
Tuesday Sep 23 | ||
| Road running race 16:19 [4] 2.32 mi (7:01 / mi) vdot: 41.3 | |
| ahr:169 max:180 (injured) shoes: BA7 | ||
| Loop Road Race at work, 2.3M approx. Finished 3rd in a shallow field.
I figure, any time they open the security fences behind the old fab for runners, I should take the opportunity to run through them. :-) The prior loop road race was 11 years ago. I logged it as 3.45M in 25:13 (7:18 pace) for a 3-lap race. (In 1997, Digital owned the campus.) | ||
| Road running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: BA7 | ||
| Warmup before, cool down after loop road race.
Also, a couple of ~100m strides. | ||
Monday Sep 22 | ||
| Road running 42:00 [2] 5.0 mi (8:23 / mi) | |
| ahr:149 max:162 (injured) shoes: BA6 | ||
| Out-and-back on Salisbury St, late afternoon run, in between shuttling kids to and fro. Temps were cool, a bit of nip in the air. Starting to need a 2nd layer, and sweat building up is uncomfortably chilly as the wind rushes by. It's time to locate (not wear, just locate) my cotton glove liners.
I felt fresh yesterday after 14, and fresh today, but only had time for 5. Thought about doing hill repeats, but decided to save a key workout for later in the week. When the force of the footfall ripples up my leg, and the bruised and mending portion of my leg jiggles with this force, I get a little wave of discomfort. I hope this subsides as the bruising heals. I don't recall other scrapes feeling like this as they healed; I hope this is due to the bruising. | ||