Training Log Archive: PGIn the 7 days ending Dec 20, 2015:
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Sunday Dec 20, 2015 #
10 AM
road running 1:44:30 11.27 mi (9:16 / mi) +947ft 8:35 / mi
ahr:141 max:152 weight:139lbs shoes: pegasus 5
Good run, best I've felt on a longer run in a long time, certainly could have kept going for a while longer and no problem getting up the hills.
Don't know why, but enjoy it when it happens.
Don't know why, but enjoy it when it happens.
Saturday Dec 19, 2015 #
8 AM
road running 14:55 1.59 mi (9:23 / mi) +84ft 8:56 / mi
ahr:134 max:143 weight:139lbs shoes: pegasus 5
Back to Forest Park, 5K this week. Also not really cold, low 30sF, but stiff NW wind, so the first day this "winter" that it has felt cold.
And certainly needed the alarm clock to rouse me this morning. Went to see Trumbo last night with Phil and Margi, then a late dinner at Osteria Vespa in Amherst, so to bed well after my usual bedtime. Fine flick, fine dinner.
And certainly needed the alarm clock to rouse me this morning. Went to see Trumbo last night with Phil and Margi, then a late dinner at Osteria Vespa in Amherst, so to bed well after my usual bedtime. Fine flick, fine dinner.
road running race 24:05 3.1 mi (7:46 / mi) +116ft 7:30 / mi
ahr:157 max:166 shoes: pegasus 5
About 20 seconds quicker than a couple of weeks ago, so that's OK. Though I certainly worked hard, pulse was at 166 for last bit. A couple of years ago I think my max was about 170. Now it must be the upper 160s. So not much room left there for gutting it out. The plan, actually, is to not run these things so hard, but easier said than done.
Anyway, good effort all the way around.
And I sure dodged a bullet today, the bullet the result of some first-class stupidity, and the dodging the result of some first-class good luck. The stupidity, well, it's starts a week ago, parked my car, put the $5 entry fee and the car key in my pocket, zipped it up, ran over to the place where you sign up, unzipped, paid, never rezipped. Finished the race, back to the car, reached for the key, still there but not zipped in, feeling pretty stupid, and lucky.
This week, same deal, except leaving the car I reminded myself to zip up after I paid. Warmed up, signed up, ran the race, happened to be hanging out near the organizers' table when a guy walked up holding a car key, saying he'd found it on the course and they might want to make an announcement.
And I just knew it was mine. Reached for my back pocket, unzipped, no key, yup. How stupid can you get, two weeks in a row, and then how lucky -- guy spotted it (lucky it was a road race), stopped his race to pick it up, how nice can you get. Just got his first name, Kevin, thank you.
And next week, if I go, I hope I will have learned something?
Anyway, good effort all the way around.
And I sure dodged a bullet today, the bullet the result of some first-class stupidity, and the dodging the result of some first-class good luck. The stupidity, well, it's starts a week ago, parked my car, put the $5 entry fee and the car key in my pocket, zipped it up, ran over to the place where you sign up, unzipped, paid, never rezipped. Finished the race, back to the car, reached for the key, still there but not zipped in, feeling pretty stupid, and lucky.
This week, same deal, except leaving the car I reminded myself to zip up after I paid. Warmed up, signed up, ran the race, happened to be hanging out near the organizers' table when a guy walked up holding a car key, saying he'd found it on the course and they might want to make an announcement.
And I just knew it was mine. Reached for my back pocket, unzipped, no key, yup. How stupid can you get, two weeks in a row, and then how lucky -- guy spotted it (lucky it was a road race), stopped his race to pick it up, how nice can you get. Just got his first name, Kevin, thank you.
And next week, if I go, I hope I will have learned something?
C • key 1
road running 27:28 3.04 mi (9:02 / mi) +43ft 8:55 / mi
ahr:137 max:147 shoes: pegasus 5
And then back to the car the reverse way of the 10K course, rather pleasant, no hills and the wind not so bad.
Thursday Dec 17, 2015 #
8 AM
road running 45:16 4.83 mi (9:22 / mi) +104ft 9:11 / mi
ahr:136 max:148 weight:138lbs shoes: pegasus 5
Early run with Dave, light rain and about 40F, but good to do it early as it was probably the best weather of the day. Legs a bit achy, but good company.
Wednesday Dec 16, 2015 #
12 PM
road running 1:36:55 10.07 mi (9:38 / mi) +1096ft 8:44 / mi
ahr:140 max:154 weight:138.5lbs shoes: pegasus 5
George said there was a 10-miler in Norfolk, CT, this Saturday and suggested I try it, not that far from Litchfield. Fine, except for the timing, went to Litchfield today. But, having looked up info on the race, and its route, it seemed like a reasonable idea to go run it this afternoon on my way home.
And it would have been a reasonable idea if I had just had a bit of energy in the legs. But they were dead as can be. Or so it seemed.
Croaked for real on the climb from 7 to 8 (which really isn't much of a climb), had to walk several times. Though it did offer the advantage of removing any need (for ego reasons) to run up the short steep hill at 9.5. Walked the steepest bit of it quite happily.
But still a good outing. Saw a bit of new territory. A beautiful day. A short visit to the library in town just to check it out. And a couple of good podcasts to listen to. Not so bad.
Except I seem to have Dave showing up at 8 in the morning to run. It will be slow.
And it would have been a reasonable idea if I had just had a bit of energy in the legs. But they were dead as can be. Or so it seemed.
Croaked for real on the climb from 7 to 8 (which really isn't much of a climb), had to walk several times. Though it did offer the advantage of removing any need (for ego reasons) to run up the short steep hill at 9.5. Walked the steepest bit of it quite happily.
But still a good outing. Saw a bit of new territory. A beautiful day. A short visit to the library in town just to check it out. And a couple of good podcasts to listen to. Not so bad.
Except I seem to have Dave showing up at 8 in the morning to run. It will be slow.
Tuesday Dec 15, 2015 #
12 PM
track 13:29 2.4 km (5:37 / km)
ahr:135 max:140 weight:139lbs shoes: pegasus 5
At the Smith indoor track with Phil. Very pleasant -- good company and we had the track to ourselves. Legs were a little heavy from yesterday, but not unreasonably so.
track 7:42 1.6 km (4:49 / km)
ahr:147 max:155 shoes: pegasus 5
A rather lassez-faire track session -- no grand plan, just do something and then decide what (and if) you want to do something else. Made it nicely low stress.
So first off was a suggested 1600, a little bit faster than current 5K pace (that being about 7:50 for me and 7:40 for Phil).
So first off was a suggested 1600, a little bit faster than current 5K pace (that being about 7:50 for me and 7:40 for Phil).
track 7:37 1.6 km (4:46 / km)
ahr:151 max:159 shoes: pegasus 5
And after a Phil-style recovery (a leisurely amble around the track), the feeling was, why not do another. So we did.
track 3:41 0.8 km (4:36 / km)
ahr:150 max:158 shoes: pegasus 5
And then, being the intelligent folks that we are, an 800 seemed to make much more sense for part 3. And having done that, our intelligence was once again on display, as we determined there was no need for part 4. A fine workout.
track 13:31 2.4 km (5:38 / km)
ahr:142 max:149 shoes: pegasus 5
And a little slower at the end to match the little slower at the start.
Monday Dec 14, 2015 #
2 PM
road running 1:19:38 8.59 mi (9:16 / mi) +817ft 8:30 / mi
ahr:141 max:155 rhr:55 weight:139lbs shoes: pegasus 5
Some roads in Pelham I hadn't run on for a long time, but still pretty much the same. A long up, a long down. Felt OK on the way up, especially the last bit, whereas the way down seemed hard, legs were quite tired the last mile or two. Of course if I'd done the down first....
Important to put in a decent effort today as tomorrow a run at the track with Phil is scheduled, and I want to make sure he has more energy than I do. Wouldn't be good for his ego otherwise. Mission accomplished.
Important to put in a decent effort today as tomorrow a run at the track with Phil is scheduled, and I want to make sure he has more energy than I do. Wouldn't be good for his ego otherwise. Mission accomplished.