Sunday Feb 11 |
 | Running 1:30:00 [2] 9.0 mi (10:00 / mi) +200m 9:21 / mi | |
| shoes: R-NB Grey Shoes |
| Light long run for some rest of hamstring & toe. Couldn't keep up with Vadim & Angelica on the downhills (had to hold back as toe was getting banged) so I ran home from Mt. Joy after 45 minutes... |
Saturday Feb 10 |
| Running 36:00 [2] 4.0 mi (9:00 / mi) +50m 8:40 / mi | |
| shoes: R-NB Grey Shoes |
| Some roads in KoP with Angelica
Hamstring much better today. Toe was unhappy, but at least I have an extra wide pair of shoes for them. |
Friday Feb 9 |
| Running intervals 8:45 [4] 2.35 km (3:43 / km) +30m 3:30 / km | |
| max:180 shoes: R-Nike Blue & White |
| 5 x hard, 1:54, 1:50, 1:42, 1:41, 1:38, around my home block on sidewalk, with 90 second jogging rest |
| Running warm up/down 24:30 [2] 3.87 km (6:20 / km) +20m 6:10 / km | |
| shoes: R-Nike Blue & White |
| Less workout than planned earlier, but it's been a busy day at home (Dad's day a school) & work. |
| Note | |
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| Stubbed my toe on something. Not particularly memorable when I did it, but on this one I got unlucky and whacked it in a way that's getting progressively worse. I may have to tape it just to sleep. |
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| C • Toe! 7 |
Thursday Feb 8 |
| Running long (Trails, mostly) 2:23:29 [2] 22.9 km (6:16 / km) +250m 5:56 / km | |
| ahr:144 max:161 shoes: R-Nike Blue & White |
| 1st half of marathon route in VF park (west all the way to valley road - the longest stretch on a road-shoulder is ~100m. The vast majority is on trails (dirt & some paved) not near roads.
With Jackie, in ~20, sunny & windy. We dressed well. Angelica started with us but couldn't handle the wind (not enough head cover) so she bailed. |
Wednesday Feb 7 |
| Running 1:06:38 [2] 10.89 km (6:07 / km) +100m 5:51 / km | |
| shoes: R-Nike Blue & White |
| Trails (frozen bumpy mud) mostly around the fields of VF park. Stayed warm. Will wear the same thing on tomorrow's half marathon... |
Tuesday Feb 6 |
| Running warm up/down 8:00 [2] 1.3 km (6:09 / km) +10m 5:56 / km | |
| shoes: R-Nike Blue & White |
| Dressed okay, but with 12-degrees & windy, I bailed on outdoor hill intervals and headed to the basement |
| Running warm up/down (Treadmill) 18:00 [2] 2.0 mi (9:00 / mi) | |
| shoes: R-Nike Blue & White |
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| Running hills (Treadmill) 12:00 [4] 1.3 mi (9:14 / mi) +239m 5:53 / mi | |
| max:182 shoes: R-Nike Blue & White |
| 4x3 minute hills w/3 minute same pace, 0% grade rest.
7mph @ 12%, 7mph @ 10%, 6 mph @ 12%, 6 mph @ 12% |
Monday Feb 5 |
| Running 40:41 [2] 6.9 km (5:54 / km) +50m 5:41 / km | |
| ahr:135 shoes: R-Nike Blue & White |
| VF Fatlands trails. 12 degrees, sunny & windy. Dressed okay - arms/hands a bit cold.
Ran a portion of the possible marathon route through Valley Forge & nearby open space. |
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| C • Marketing? 3 |
| Strength (Misc ankles) 2:00 [1] | |
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