Saturday Apr 30 |
 | Note | |
| (injured) |
| Well, I must have slept like a contortionist because my shoulder feels like it's been attached incorrectly to my body. With CAL here, putting off the run in hopes of a good hike tomorrow and a long run Monday. |
Thursday Apr 28 |
| Running 59:00 [2] 6.0 mi (9:50 / mi) | |
| shoes: Nike Reds |
| Did the loop at Mac. I really like the red shoes. Probably because they feel so light and flexy compared to the beasts. Yet give me that extra grippyness. All at the same time. I'm sure Borges could write something about them. |
Wednesday Apr 27 |
| Running tempo 21:30 [4] 2.4 mi (8:57 / mi) | |
| shoes: Kayano X |
| Squadron run with 2x"1 mile", 1 min rest. |
| Running 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Kayano X |
| Home after the run. |
Tuesday Apr 26 |
| Running warm up/down 33:00 [2] 3.14 mi (10:30 / mi) | |
| shoes: Kayano X |
| |
| Running intervals 7:00 [4] 1.0 mi (7:00 / mi) | |
| shoes: Kayano X |
| 2x(1x400 2x200) along the running track. The "400s" were each about 1:40, I tried to make the "200s" the same pace. |
| Cycling (mtn biking) 1:00:00 [3] 8.0 mi (7:30 / mi) | |
| |
| At mac. |
Monday Apr 25 |
| Running 25:00 [2] 2.5 mi (10:00 / mi) | |
| shoes: Kayano X |
| Out and back along the jogging trail. Felt pretty good. |
| Strength/Core 15:00 [1] | |
| |
| |
Sunday Apr 24 |
| Running long 1:15:00 [2] 7.14 mi (10:30 / mi) | |
| shoes: Kayano X |
| At Mac. It was a very nice day. I had a great surge of energy at about 55 minutes. Just overall felt really good. Longest run since injury and no pain! I think I'm going to sign up for the prickly pear 10 miler. |
Saturday Apr 23 |
| Running intervals 25:00 [3] 3.13 mi (7:59 / mi) | |
| shoes: Mountain Ridge |
| Did the "Race for the Cache" this morning with Wilson. We ran hard between each of the 10 caches and then most of the time spent quite a bit of time at each one. ;-) Took us 2 hours to get all of them. At least we ran hard between the sites. Can't say I'm ever going to be big into geocaching. |
Thursday Apr 21 |
| Running 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| To the gym and back the long way. |
| Strength/Core 15:00 [2] | |
| |
| Pullups, dips, quads..... |
Wednesday Apr 20 |
| Strength/Core 20:00 [1] | |
| |
| pullups, dips, abs. |
| Running warm up/down 39:00 [2] 3.9 mi (10:00 / mi) | |
| shoes: Kayano X |
| To the gym, recoveries between reps, and back home. Ran along the jogging path and back home by the firehouse. It was a windy evening but quit refreshing given the increasing humidity... |
| Running intervals 7:00 [4] 1.0 mi (7:00 / mi) | |
| shoes: Kayano X |
| 2x(2x200 1x400) ish. Attempted 7 min pace, I think I was about on - only able to check against first 400. |
Tuesday Apr 19 |
| Running 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| Firehouse. |
Monday Apr 18 |
| Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| To the gym. |
| Strength/Core 20:00 [1] | |
| |
| Pullups, dips, core. |
| Running 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| After the gym. |
Saturday Apr 16 |
| Running 24:00 [2] 2.18 mi (10:59 / mi) | |
| shoes: Nike Reds |
| In MA (Callahan) with Melissa. We were going to do 30-40 minutes, but she didn't want to push it. It was a beautiful day and just nice to be in the woods. |
Thursday Apr 14 |
| Running 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| Easy to the firehouse. |
Wednesday Apr 13 |
| Running warm up/down 13:00 [2] 1.18 mi (11:01 / mi) | |
| shoes: Nike Reds |
| |
| Running tempo 25:53 [3] 3.0 mi (8:38 / mi) +30m 5:12 / km | |
| shoes: Nike Reds |
| 3x1 mile at tempo-ish effort, w/ 1 min rests.
Ran at Mac, from mm2 to mm5. mm2-3, 8:40, mm3-4, 8:33, mm4-5, 8:43.
Felt really good today! Didn't want to run more though, legs still need time to adapt, I think. |
Tuesday Apr 12 |
| Strength/Core 10:00 [1] | |
| |
| Pullups/dips |
| Running warm up/down 40:43 [2] 3.7 mi (10:59 / mi) | |
| shoes: Kayano X |
| wu/d plus recoveries. Mostly "active" recovery, but some walking, too. Shins a little bugged. |
| Running intervals (Reps) 7:00 [5] 1.0 mi (7:00 / mi) | |
| shoes: Kayano X |
| 2x(1x400, 2x200). On the road, so it's approximate. 7 min pace. |
Monday Apr 11 |
| Running 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| after the ridiculous volleyball "PT". |
| Strength/Core 15:00 [1] | |
| |
| pullups, dips, abs, etc |
Sunday Apr 10 |
| Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| |
| Running race (track) 2:57 [5] 0.8 km (3:41 / km) | |
| shoes: Kayano X |
| Time trial 800 and 400.
2:57 and 1:15
That's acceptable, though I was expecting faster for the 400 (closer to 70) and thus kind of assumed I'd be faster for the 800, though never having run an 800 before I'm not disappointed. Wilson hung out in front for both. |
| Cycling 30:00 [2] 7.0 mi (4:17 / mi) | |
| |
| Around East flightline to loosen up a little. Quite windy. |
| Running race (track) 1:15 [5] 0.4 km (3:07 / km) | |
| |
| |
Saturday Apr 9 |
| Swimming race 5:00 [5] 0.3 km (16:40 / km) | |
| |
| Time trial for 100m and 50m. Swam 1:21.01 and :37.64. Very encouraging. Probably helped that it was really for real, and that someone else had the stopwatch (Wilson), versus me trying to stop the time expediently. |
Friday Apr 8 |
| Running race 42:08 [4] 5.0 mi (8:25 / mi) vdot: 37.3 | |
| shoes: Kayano X |
| More of a "time trial" than a race, but same concept/effort. Went pretty well, on the track, with a bit of a wind.
Here's information overload:
8:38 (2:04, 2:13, 2:11, 2:10)
8:43 (2:13, 2:10, 2:10, 2:10)
8:26 (2:07, 2:07, 2:06, 2:06)
8:20 (2:07, 2:05, 2:02, 2:06)
8:01 (2:05, 2:06, 1:58, 1:52) |
Thursday Apr 7 |
| Strength/Core 15:00 [2] | |
| |
| Pushups, situps and the like, plus some totally not fun volleyball with my class. |
| Swimming 35:00 [3] 1.2 km (29:10 / km) | |
| |
| Normal workout, felt pretty good.
Speedwork mostly 12x50 on :40 |
Wednesday Apr 6 |
| Running warm up/down 13:00 [2] 1.2 mi (10:50 / mi) | |
| shoes: Kayano X |
| |
| Running tempo 24:16 [4] 3.0 mi (8:06 / mi) | |
| shoes: Kayano X |
| Mile repeats at a faster than "tempo" pace with 1 min real rest between, just for the pain of it. Managed to keep pretty close to 8's. The last one was particularly difficult, and in to the wind.
8:06, 8:00, 8:10 |
Tuesday Apr 5 |
| Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Kayano X |
| To the gym and back. The plan was to do mile repeats after the gym, but on the way there my legs felt like lead and I had zero energy. I took it as a sign. At least my body is getting tired and worn out before I get any pain. |
| Strength/Core 15:00 [3] | |
| |
| Pullups/dips/core work at the gym. It's not looking good. |
Monday Apr 4 |
| Strength/Core 15:00 [1] | |
| |
| |
| Running 27:50 [2] 3.0 mi (9:16 / mi) | |
| shoes: Kayano X |
| To the water tower, with 4x30 sec pickups. |
| Swimming 30:00 [3] 1.2 km (25:00 / km) | |
| |
| Regular type warm and the like, plus 10x50 on 40, then 200 (25 hard, 25 easy). 1:30 for the 100, 41/2 for the faster 50s.
I'm slow. |
Sunday Apr 3 |
| Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Kayano X |
| To the gym and back. |
| Strength/Core 15:00 [1] | |
| |
| Pullups and dip workout, some lower back and abs. |
| Cycling (mtn biking) 45:00 [2] 6.0 mi (7:30 / mi) | |
| |
| At mac with mark. |
Saturday Apr 2 |
| Running race 25:50 [4] 3.1 mi (8:20 / mi) vdot: 36.7 | |
| shoes: Kayano X |
| Race for the Cure. I think I did a good job not starting out too fast, but it's hard to tell because there weren't any mile markers or anything. My upper body was quite fatigued from yesterday and I could feel it. Not sure if that makes any measurable difference - would be interesting to find out. |
| Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Kayano X |
| To the gym and back. |
| Strength/Core 10:00 [1] | |
| |
| pullups/dips workout. |
Friday Apr 1 |
| Strength/Core 15:00 [2] | |
| |
| Pushup/Dip workout. Yikes. |