Sunday Dec 11 |
 | Orienteering race (3-6" snow, some packed) 42:29 [4]** 6.03 km (7:03 / km) +50m 6:46 / km | |
| ahr:163 max:171 spiked:9/14c shoes: O-Black/Green VJ Spikes |
| Tried to push & used HR monitor - it beeped at me in the middle when I was slacking off the pace a bit(<160 HR), and a few times when I was stuck in briar and/or checking the map for more than a second.
Fairly easy navigation - rough compass to handrails and short attacks. Good though, given the snow - harder controls would've been tough to set fairly.
Late start made the snow, and esp. the boulder field crossings - easier. Although on snow covered roads, I preferred the fresh consistent snow to the packed and thus randomly slippery tracks in the middle. |
| Running warm up/down 10:00 [3]1.0 mi (10:00 / mi) | |
| shoes: O-Black/Green VJ Spikes |
| Snowy and cloudy, but 30. Didn't get too warm on the warmup. Put on (one) glove before starting the race. (Useful for warmth and briars.) |
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Red - Splits |
Saturday Dec 10 |
| Running (Paved) 45:00 [2]5.0 mi (9:00 / mi) | |
| shoes: R-Champion Grey/Orange |
| Neighborhood loop with Angelica. |
Friday Dec 9 |
| Running (3-6) 44:10 [2]* 6.5 km (6:48 / km) +50m 6:33 / km | |
| 16c shoes: R-Heavy Winter Running Shoes |
| Standard loop near home. More road choices than normal due to snow. Moving okay I think. Didn't even notice left hamstring until ~20 minutes, then it was lightly sore through the end. Fine in the evening. |
| Strength (Ankle work) 3:00 [2] | |
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Thursday Dec 8 |
| Running long (1) 1:36:54 [2]14.3 km (6:47 / km) +300m 6:08 / km | |
| shoes: R-Champion Grey/Orange |
| Was unmotivated to get out of the car and run around Pheonixville after dropping AJ at school & searching for gas. So I decided to do a little more of the Horseshoe trail and that was fun - a bunch on forest trail in this segment & crossed 100.
Tried, & felt like I was moving at a reasonable clip. Pace okay given snowy trails (somewhat windier than logged.)
L-hamstring a little sore during and after, but no worse than yesterday. |
Wednesday Dec 7 |
| Running (Treadmill) 5:00 [2]0.56 mi (8:55 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Warmup for hamstring stretch & strength |
| Strength (Hip & extra Ankle) 8:00 [1] | |
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Tuesday Dec 6 |
| Note | |
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| My left hamstring has been a little sore on and off while running since last Thursday or so. It's even a little sore now. So I think I'll skip the intervals this week and do a 2nd longish, but slow run today. |
| Running (Trails, forest, field) 1:07:00 [1]5.58 mi (12:00 / mi) | |
| shoes: R-Heavy Winter Running Shoes |
| Snow covered and slowish. Stopped to stretch twice. Left hamstring not happy. Not really upset, but definitely sore enough to tell me something is awry. Hopefully a light week will help it- maybe even a day off tomorrow? I don't really know what to do with a sore hamstring, aside from avoiding intervals, and stretching.
This was the really slow part of the run (the beginning) in snow for the most part. |
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| C • I also have an unhappy hamstring... 3 |
| Running (Paved, 1"-snow-covered gr) 15:00 [2]2.73 km (5:30 / km) +20m 5:18 / km | |
| shoes: R-Heavy Winter Running Shoes |
| Picked up the pace to what is I think my 'appropriate' slow pace for the end of the run - when I got to the paved section that has little marks every 50m so I could see just how slow I was moving and pick up the pace. By the end I did some on the snow covered grass next to the pavement and that didn't slow me down much - apparently less than 5% - although I didn't have an HR monitor to see if I had increased the effort... |
Monday Dec 5 |
| Running (Trails, forest, field) 22:00 [2]* 2.0 mi (10:59 / mi) +30m 6:32 / km | |
| ahr:143 max:152 shoes: O-Mixed purple & black |
| With HR monitor, I did a short jog. Too short.
Still, with the HR monitor, I noticed I wasn't pushing at all w/o actively thinking about it. For the first 3 minutes, I tried to go out at an easy, but reasonable effort, which I've tested should be ~145 (=~8min/mile road), and my HR was ~128 or so. Bringing up the pace so the HR stayed higher wasn't hard physically, but as soon as I stopped focusing on moving at a reasonable clip, I'd slow down... (and the monitor which beeps at <135 would notify me...)
One (very) mild ankle twist (on the forested bit, slightly downhill) definitely decreased my confidence in going any faster...
I don't think I was pushing much harder than this on some of the course yesterday. But an HR monitor would tell the tale - I should wear it next weekend at Nockamixon. |
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| C • You have to increase your pace 2 |
| Strength (Hip & extra ankle) 7:00 [1] | |
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