Thursday Aug 31 |
 | running warm up/down (roads) 28:00 [3] | |
| shoes: Asics 2100 |
| With Andy and Ian at 6:30pm. Just like having a running club :-)
So nice to be running in cooler weather. Feeling full of snot still, but otherwise fine. |
| running intervals (track) 42:00 [4] | |
| shoes: Asics 2100 |
| 2 x [400 (100), 1200 (200), 2400] with 4.5 minutes between sets.
1:28, 4:45, 9:51, 1:27, 4:44, 9:45. Not bad at all, considering the goal times were 1:30, 4:48, 10:07. It felt very smooth tonight, tons better than the last time I did this session (20 degrees cooler had something to do with it). So maybe I don't have to revise the 1/2 marathon pace just yet.
Hip is sore a few hours later. Since tomorrow is easy, I am going to try no Ibuprofen ... |
Wednesday Aug 30 |
| running (trails and roads) 32:00 [2] | |
| shoes: Trail Pegasus 2 |
| Early am, recovery run. A bit sluggish, and right leg tight. |
Tuesday Aug 29 |
| running warm up/down (roads and trails) 30:00 [3] | |
| shoes: trail pegasus |
| Finally feeling better - though still pretty congested, running was the best I felt all day! |
| running tempo (trails) 23:00 [4] | |
| shoes: trail pegasus |
| 2 and 3 minute efforts with 1 minute recoveries. Supposed to be 10km pace. Not sure if I could have sustained the pace for 10km or not, but it felt relatively okay. Especially considering how lousy I'd been feeling the past few days...
Right leg tight all around (calf, achilles, hip, quad ...). Left leg perfectly fine though :-) |
Monday Aug 28 |
| Note | |
| (sick) |
| Sick Sat, Sun, and Monday. Slept 12 hours Sunday night!!!! Plus 2 in the car that afternoon. Feeling a bit better on Monday ... full of snot though. Yuck. |
Friday Aug 25 |
| running (trails and roads) 57:00 [2] | |
| (sick) shoes: trail pegasus |
| Just the beginnings of a cold. I thought I felt it ... and when I ran I knew I was not imagining it. Did NOT do the fartlek I had planned. But did do 6 x 100m strides at the end. There is still some speed in my legs I guess. |
Wednesday Aug 23 |
| running long (trails and roads) 1:24:00 [3] | |
| shoes: Trail Pegasus 2 |
| Mostly trails. Felt fine before the embedded tempo bit, and totally wiped afterward! Still, I did it. |
| running tempo (trails) 31:00 [4] | |
| shoes: Trail Pegasus 2 |
| Embedded in the middle of the long run. Felt okay for the first 25 minutes, then I hit the hill and after that I died! Ah well. There were some smaller hills that I powered up reasonably. I may have to adjust the 1/2 marathon goal pace though ... don't think I managed it today.
Trails felt good, and right leg only tightened up a little (massaged it once) ... ibuprofen just prior helped. |
Tuesday Aug 22 |
| running (treadmill) 25:00 [2] | |
| shoes: Pegasus 2 |
| Easy recovery run. Felt okay. |
Monday Aug 21 |
| running warm up/down (roads) 31:00 [2] | |
| slept:6.5 shoes: Asics 2100 |
| Running too late last night, and then too wired to go to sleep! Paying today as I felt really sluggish. |
| running tempo (track) 35:00 [4] | |
| (injured) |
| 3 x 2400 (400 recovery). 9:57, 9:46, 9:35. A bit slower than I was hoping ... but I did manage to get faster each time at least. Would've been a touch faster if I hadn't had to go around the cheerleaders each lap.
But the thing that slowed me the most was my right leg tightening up. First the hip and quad, then the hamstring and calf too. It was better on the second two reps, when I went clockwise. Still, I think it needs a lot of stretching, massage etc to get it to stop doing this!
Note: if I can't get the pace a bit faster for the next track session, then I am going to adjust my goal times a bit. Better to be realistic! |
Sunday Aug 20 |
| running (treadmill) 35:00 [2] | |
| shoes: Pegasus 2 |
| 8:30 pm! Felt pretty good actually. An easy run. Much better choices on television at this time of day! |
| Core Strength 20:00 [1] | |
| |
| Arms mostly, and abs. |
Saturday Aug 19 |
| running long (trails) 1:25:00 [3] | |
| slept:6.5 shoes: trail pegasus |
| With Ian in the Fells. Mid morning is such a nice time to run! Faster than I'd have done on my own, but still perfectly comfortable (mostly anyway). So much nicer to have company and be on trails!!
Hip sore before (took Ibuprofen) - we'll see what it is like tomorrow. |
| Core Strength 10:00 [1] | |
| |
| |
Friday Aug 18 |
| running warm up/down (treadmill) 19:00 [2] | |
| shoes: Pegasus 2 |
| Morning. Was supposed to do a 5km race at some point, so I tried it on the treadmill. Lack of adrenaline makes it much harder! Still, it was a lot faster than I usually run, and I managed it. |
| running tempo (treadmill) 19:10 [4] 3.1 mi (6:11 / mi) | |
| shoes: Pegasus 2 |
| Actually a bit faster for most of it. 6:15 pace for some, 6:07 for some, and sub 6 for the last half mile or so. Tried to speed up as I would in a race, but it is hard without the atmosphere! Takes a bit of time for the treadmill to get up to speed as well ... but then again I never had to go around a corner! |
| Core Strength 4:00 [1] | |
| |
| Abs. |
Tuesday Aug 15 |
| running warm up/down (treadmill) 20:00 [3] | |
| slept:6.5 shoes: Pegasus 2 |
| Noon. Not sure how it was going to go today. It ended up being all right, though not as fast as I would have hoped. |
| running tempo (treadmill) 26:00 [4] | |
| ahr:161 max:167 shoes: Pegasus 2 |
| The hills (up to 5%) got me. Had to slow to about 7:05 pace at times. But on the flats I was okay at 6:39. Felt like hard work rather than a smooth Tempo run. But to be fair I was feeling tired before I started. |
Monday Aug 14 |
| running (treadmill) 25:00 [2] | |
| shoes: Pegasus 2 |
| 8am. Easy run today. |
Sunday Aug 13 |
| running (trails) 50:00 [2] | |
| shoes: trail pegasus |
| At the campground, 6am. Beautiful cool morning, saw no one! Fantastic run. It would be a nice area for orienteering if it weren't for the blueberry and greenbriar. |
Friday Aug 11 |
| running long (roads and trails) 1:40:00 [3] | |
| shoes: Asics 2100 |
| Alone then with Debby, then alone. 4:50am! Nice to have the hip only hurting mildly. Did 15 minutes hard (see other entry ...) at the end, which was okay for the first half, but then really tough. But overall I felt fine with the distance, and decided to do the marathon again this year :-)
|
| running long (trails, track and roads) 15:00 [4] | |
| shoes: Asics 2100 |
| Supposed to be 10km pace, but I couldn't quite do it. Around 6:35 pace. |
Thursday Aug 10 |
| running (treadmill) 42:00 [3] | |
| shoes: Pegasus 2 |
| Felt absolutely awful. I was supposed to do a tempo run at half marathon pace, but couldn't manage better than about 6:55 pace. To add to the misery I accidently pulled the emergency stop cord on the treadmill and so lost track of exactly how far or how long I had run.
On a positive note, Ibuprofen is helping the hip. |
Wednesday Aug 9 |
| Hiking (roads) 15:00 [1] | |
| (injured) |
| Hip sore today while walking home from dropping Bridget at school. Decided to give it the day off again, and lots of ice.
|
Tuesday Aug 8 |
| running warm up/down (roads and track) 36:00 [2] | |
| shoes: Asics 2100 |
| 14 warm up, 15 warm down, and 7 between sets. Felt pretty lousy for most of it, and really lousy during the cool down.
With the way I felt before I started the session, I didn't think I would be able to do it ... but then I was too fast! Just goes to show you that the warm up doesn't always signify much. |
| running intervals (track) 34:00 [4] | |
| (injured) shoes: Asics 2100 |
| 2 sets of 400 (100), 1200 (200), 2000. My goal was for 90, 4:42, 8:20. My actual times were: 86, 4:39, 8:04, 88, 4:42, 8:26. The last 2000 was deadly, but then that IS the whole point of the workout.
Hip hurt early and late in the run. And after, though ice seems to be helping, even without Ibuprofen. |
| Swimming 10:00 [1] | |
| |
| Pretty much straight after the run. I'll never be a triathlete - it felt terrible!!!
|
Monday Aug 7 |
| running (roads) 41:00 [2] | |
| (injured) shoes: Asics 2100 |
| 5:30am with Debby. Felt reasonable, but there was some hip pain. Iced. |
Sunday Aug 6 |
| Note | |
| (injured) |
| Was supposed to do 14 miles today. But I was feeling really wiped, and the hip is still bothering me (though not as much as last week ... but then that was worst during and after the long run!).
Reading up on bursitis, and of course it says rest. So I am not running long today. Hopefully a decrease in mileage and a lot of ice will be enough to knock it back. And I will also try to stay off the roads when I can. |
Friday Aug 4 |
| running warm up/down (roads) 20:00 [2] | |
| (injured) shoes: Pegasus 2 |
| Early am. Hip sore, but not awful. Worse afterward. |
| running tempo (roads) 21:00 [4] | |
| (injured) shoes: Pegasus 2 |
| Actually felt okay. Not sure what the pace was, but it felt right ... |
| running intervals (roads) 9:00 [5] | |
| shoes: Pegasus 2 |
| 2 x 3 min on, 1:30 off. Straight out of the tempo for the first one, and it wasn't as bad as I thought it would be ... |
| Core Strength 20:00 [1] | |
| |
| Last day, a bit more talking today, but also some good moving segments ... even got the pulse up once or twice. |
Thursday Aug 3 |
| Core Strength 20:00 [1] | |
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Wednesday Aug 2 |
| running warm up/down (beach and roads) 24:00 [2] | |
| (injured) shoes: Pegasus 2 |
| Sore, but better after 2 days off. |
| running tempo (roads/dirt) 36:00 [4] | |
| shoes: Pegasus 2 |
| 4 x 6:30 with 2:30 recovery. Felt better as I warmed up. |
| running intervals (roads) 12:00 [5] | |
| shoes: Pegasus 2 |
| 6 x 40 sec on 1:20 off. |
| Core Strength 20:00 [1] | |
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Tuesday Aug 1 |
| Core Strength 20:00 [1] | |
| |
| Movement - a little less active than yesterday, but not much. |