Thursday Mar 31 |
 | Running race 11:17 [5] 1.5 mi (7:30 / mi) vdot: 39.2 | |
| shoes: Kayano X |
| Run for the PFT. Started out way too fast (surprise!).
1:40, 1:49, 1:54, 1:58, 2:05, 1:51
Didn't feel like that fast to start... |
| Strength/Core 10:00 [2] | |
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| Warm up for the PFT and push ups, crunches. Did 54 crunches before stopping, then 50 pushups. |
Tuesday Mar 29 |
| Running 21:00 [2] 2.0 mi (10:29 / mi) | |
| shoes: Kayano X |
| morning pt along the running path. felt not 100%. kind of worn out. hope tomorrow goes okay. |
Sunday Mar 27 |
| Running tempo 24:06 [4] 3.0 mi (8:02 / mi) | |
| slept:8.5 weight:150lbs shoes: Kayano X |
| 3x1 mi at what was supposed to be 8 min/mi pace. The first was easy and I went too fast. Suffered for it on the other two. About 1/2 mile wu/cu and 1/2 mile easy between miles.
7:50, 8:10, 8:06 |
| Running warm up/down 23:10 [2] 2.2 mi (10:32 / mi) | |
| shoes: Kayano X |
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Wednesday Mar 23 |
| Running 37:11 [3] 3.9 mi (9:31 / mi) | |
| shoes: Kayano X |
| To the squadron run and, well...the run.
I think my legs were telling me that I have to keep taking it really easy. No running tomorrow. |
| Strength/Core 35:00 [1] | |
| shoes: 2090s |
| Upper body at the gym. I was planning on swimming, too, but I didn't check the schedule before I left. I departed the weight room and was greeted by the sight of one dozen overweight senior citizens doing pool aerobics. Sigh. |
Tuesday Mar 22 |
| Running 29:00 [2] 3.0 mi (9:39 / mi) | |
| shoes: Kayano X |
| Very nice run. I stepped out the door without my watch on and felt naked. So I *almost* turned around to go get it. But then I realized that this was just supposed to be a fun, easy run and convinced myself to leave it behind. Ran to the water tower and back. 4x20sec pickups on the homestretch.
phew, I'm changing...no watch, AND an iPod? Who am I? |
Monday Mar 21 |
| Running intervals 28:00 [4] 3.0 mi (9:20 / mi) | |
| shoes: Kayano X |
| 3x 1/2 mile at 7:30 pace. on the treadmill, unfortunately. the last one was tough. |
Sunday Mar 20 |
| Strength/Core 30:00 [1] | |
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| Some work at the fitness center at Eglin, the later here. |
Saturday Mar 19 |
| Running 29:30 [2] 3.0 mi (9:50 / mi) | |
| shoes: Kayano X |
| Eglin still... |
Friday Mar 18 |
| Running 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| Exploring Eglin. It's too bad we came all the way to Florida for worse weather... |
Monday Mar 14 |
| Running 28:30 [2] 3.0 mi (9:29 / mi) | |
| shoes: Kayano X |
| Water tower. Felt great on the way out. When I turned around I realized why. ;-) |
Sunday Mar 13 |
| Hiking 1:30:00 [1] * 3.0 mi (29:59 / mi) | |
| shoes: Mountain Ridge |
| Fairly leisurely hike with Melissa at HCSNA. Did the big hill for kicks, but rest was pretty flat. Felt pretty low on energy, so I guess it's good that I didn't run today. |
Saturday Mar 12 |
| Running 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| Firehouse. |
Thursday Mar 10 |
| Running 25:40 [3] 3.0 mi (8:33 / mi) | |
| shoes: Kayano X |
| Out around the water tower. It was supposed to be easy, but I was listening to new (to me) EFO music and I felt pumped and ready to roll, so I pushed it a little. It felt good to go faster than a slog. A little irritation in the knee in the middle, but it seemed to go away. |
Wednesday Mar 9 |
| Strength/Core 20:00 [1] | |
| shoes: Kayano X |
| Initial set up for upper body work. |
| Running warm up/down 20:00 [2] 1.67 mi (11:57 / mi) | |
| shoes: Kayano X |
| WU/CD and active recovery/stretching between 1/4 miles. |
| Running intervals 6:57 [4] 1.0 mi (6:56 / mi) | |
| shoes: Kayano X |
| 1/4 intervals at Eberle. I meant it to be a diagnostic to see how I held out at 8/mi pace. It went much better than that (thank goodness, because it was feeling really hard for 8):
1:46, 1:42, 1:44, 1:42 |
Tuesday Mar 8 |
| Other Cardio (elliptical) 20:00 [2] | |
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| Hm, not as "smooth" as I expected. |
| Swimming 25:00 [2] 1 km (25:00 / km) | |
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| Did a bunch of 50s on 60. It's nice that it's easy to get back into it. |
Monday Mar 7 |
| Running 21:00 [2] 2.05 mi (10:14 / mi) | |
| shoes: Kayano X |
| Outside in the misty rain. Felt fine, next time I'll do 25 min. |
| Note | |
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| Even though I haven't felt any irritation or pain while running, it certainly seems that something's off. I seem to roll off of my big toe more on the right foot than the left, and my flexibility and strength in the right appears to be weaker. The latter probably causes the former... |
| Cycling 44:00 [3] 10.0 mi (4:23 / mi) | |
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| Around base, but with a nasty wind from the NW. |
Sunday Mar 6 |
| Strength/Core (Yoga) 1:00:00 [1] | |
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| First yoga session. Yoga kicked my butt. It'll be good for me. I especially like the beginning - sit, bend, relax, sit... |
| Swimming 18:00 [3] 0.7 km (25:43 / km) | |
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Saturday Mar 5 |
| Running 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| Outside. Feels okay. |
| Swimming 20:00 [2] 0.6 km (33:20 / km) | |
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| Joined the club down the road so I can finally swim. Just a little warm up swim - it's been a while.
They told me it was 25m. I'm going to have to check, because if it is, I'm doing okay. 25 yards...I have work to do. |