Friday Jun 30 |
 | running warm up/down 36:00 [2] | |
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| 25 warm up, 11 warm down. Mostly road. |
| running intervals (grass) 20:00 [5] | |
| shoes: Asics 2100 |
| We think they were about 350m laps around the cricket oval in Wymeswold.
1:20, 1:17, 1:16, 1:17, 1:17, 1:16, 1:17, 1:15. |
Wednesday Jun 28 |
| running (trails and roads) 32:00 [3] | |
| shoes: Asics 2100 |
| With Andy. Jet lag! |
Monday Jun 26 |
| running (treadmill) 33:00 [3] | |
| slept:7.0 weight:125lbs shoes: Pegasus 2 |
| Took about .5 to warm up, then fine. First mile slower, last few all at 7:20-7:40 pace (with a surge for a couple minutes before the warmdown). Humid again, maybe it will be nicer in England??
Have to be sure to get a run in once in the next couple of days ... they are going to be busy and I am going to be jet lagged! |
| Core Strength 5:00 [1] | |
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Sunday Jun 25 |
| running long (trails and road) 1:39:00 [3] | |
| slept:7.5 shoes: trail pegasus |
| First part to the Fells on my own, second part with Wendy in the Fells. So much better running long with company!! |
Friday Jun 23 |
| running (roads) 39:00 [2] | |
| slept:7.5 weight:126lbs shoes: Asics 2100 |
| With Debby. A little faster without David - sorry David ;-). Felt groggy, but otherwise fine. Getting up early to try to pre-empt the jet lag a bit! 'course it won't do anything about the lack of sleep on the airplane. |
Thursday Jun 22 |
| running (trails and roads) 34:00 [2] | |
| slept:7.0 shoes: Asics 2100 |
| Early am, around Menotomy. Felt good once I woke up. Glad to be beating the heat today. |
Wednesday Jun 21 |
| running warm up/down (treadmill) 21:00 [3] | |
| slept:7.0 weight:127lbs shoes: Pegasus 2 |
| noon |
| running intervals (treadmill) 15:00 [5] | |
| max:173 shoes: Pegasus 2 |
| 3 x .5 mile, with .25 recovery.
3:04, 3:02, 2:58. Felt like my legs weren't used to going this fast ... and like it was far to humid for anything! Ah well. At least I did an interval session. First of many is the plan.
I think the next race will be the 10 mile trail race at Mine Falls in August. Plenty of time to get ready for it. Then Applefest Half Marathon, and then the full in November (if all goes well). We'll see ... |
Tuesday Jun 20 |
| Note | |
| (rest day) |
| Work day actually. Last day of school tomorrow! My desk is clean, ah. |
Monday Jun 19 |
| running (treadmill) 33:00 [3] | |
| slept:7.0 weight:126lbs shoes: Pegasus 2 |
| Early am. Already hot and humid. I still can't believe that I am not more sore from running up the mountain! Guess I trained my legs pretty well. Pity the heart and lungs couldn't keep up! |
Sunday Jun 18 |
| running (trails and roads) 48:00 [2] | |
| shoes: Trail Pegasus 2 |
| With Wendy, Mt Surprise trail a bit. Felt remarkably okay!!!! |
Saturday Jun 17 |
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| Event: Mt. Washington Road Race
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| running warm up/down (grass) 5:00 [1] | |
| shoes: Trail Pegasus 2 |
| Warm-up. |
| running race (road/hill) 1:35:25 [5] | |
| shoes: Trail Pegasus 2 |
| Up and up. Felt very steady until about 4.5 miles, then lousy! Like Andy, I think there was nearly enough hill training, but not enough endurance. I think it was fun, though I am not entirely sure.
Mile-by-mile:
9:11 - felt fine. Pulse to 160 straight away (so much for keeping it under). Spent most of the first half at around 165.
11:29/20:41 - I knew this was supposed to be a place to hold back, and I tried, but not hard enough! Trouble was that I was going the same speed as those around me, but pulse at 170 when I knew I wanted it lower this early in the race. Next time I'll go slower here!
12:24/33:05 - this was about perfect. Felt very smooth and steady. Pulse staying steady in the high 160s.
12:44/45:50 - also okay. No problems keeping running to this point. Felt sure I could keep running to mile 5 too but ...
13:49/59:39 - shouldn't have started chatting to that guy ... nah, really I just should have done more long runs! Walked for the first time just before it changed to dirt (earlier than I intended). Pulse got to about 173 or 174 and that was it. Did try to just walk for very short distances, and to get the pulse just under 170 each time, which seemed to work reasonably well.
13:33/73:12 - Still feeling pretty lousy. A hard hard mile.
13:30/86:43 - finally got better at the long straight at about 6.5. It was just enough of a recovery that I managed to run most of the rest.
8:42/95:25 - didn't run the first part of the sharp pitch to the end, but walked it fast, fell runner style. Then ran the last (slightly less steep) incline. Glad to see that although one woman remained just ahead (she was awesome!) - there were 4 within 30 seconds behind me. Probably a good thing that I didn't realize that at the time!!!
With better training, closer to 90 I think. But all in all not bad - and more than 4 minutes faster than my last time in 1990. |
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| C • Great Run 1 |
Friday Jun 16 |
| running (treadmill) 18:00 [1] | |
| shoes: Pegasus 2 |
| Little bitty run to stretch the legs. Felt pretty awful, actually. |
Wednesday Jun 14 |
| running warm up/down (treadmill) 18:00 [3] | |
| shoes: Pegasus 2 |
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| running tempo (treadmill) 15:00 [4] | |
| max:171 shoes: Pegasus 2 |
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Monday Jun 12 |
| running (roads) 42:00 [2] | |
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| Early am. Half asleep. |
Sunday Jun 11 |
| running (trails) 57:00 [4] | |
| shoes: trail pegasus |
| It wasn't raining! |
Saturday Jun 10 |
| Core Strength 5:00 [1] | |
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Friday Jun 9 |
| running (treadmill) 21:00 [3] | |
| shoes: Pegasus 2 |
| Interrupted! |
Thursday Jun 8 |
| running hills (treadmill) 20:00 [3] | |
| shoes: Pegasus 2 |
| Finally running again. Set a program to do a bit more hill than the hill program that Precor set, but with a bit more of a warm-up. Some of it was higher heart rate so I'll log it separately.
I seem to be very comfy at 150-155, so that is good to remember in the race next weekend. Over 160 I get overtired. |
| running hills (treadmill) 15:00 [4] | |
| shoes: Pegasus 2 |
| At least 15 minutes in the 155-167 range. So that counts as level 4 these days.
Another observation was that my slowest speed running is still at LEAST 30 seconds per mile faster than my fastest speed walking. So - it is worth running as much as possible, even if it seems like it is not faster than walking, it is. |
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| C • walking vs running 4 |
Wednesday Jun 7 |
| Note | |
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| Spoke to Dr - says I can expect pain for months, but running may not make it any worse. 'Listen to your body' is the suggested approach (not always easy for distance runners). So I am going to try some running again. I need to get motivated - all this rain, yuck! |
Tuesday Jun 6 |
| Hiking (treadmill) 41:00 [1] | |
| shoes: Pegasus 2 |
| Feeling tired and out of shape. |
Saturday Jun 3 |
| Hiking (treadmill) 41:00 [2] | |
| shoes: Pegasus 2 |
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| Core Strength 4:00 [1] | |
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Friday Jun 2 |
| Hiking (treadmill) 49:00 [2] | |
| shoes: Pegasus 2 |
| Took 10 minutes to warm up (gradually increasing incline) then stayed at 14% for all but the last 5 minutes. Most at 3.8 mph, but up to 4.0 mph at the end (and for everything that wasn't 14% - as fast as 4.3 mph). No heart rate monitor today. In the tradition of Peggy, I'll say that I read 'Trail Running' magazine today. Which was fine, but not as good as the murder mystery (An Easy Day for a Lady) that I had last time :-)
Still very sore. Ice seems to help. |
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| C • magazine 1 |