Running while Dasha rode alongside. We went northish along the waterfront in the Vieux Port, then inland, and back. The biking/running combination is a great way for us to both have an enjoyable and productive outing.
Level 8 hills. 7mph through 50. Then tempo. Last 4 minutes at 10mph and last minute at 10.5. Felt great the whole time.
Weight training30:00 [3]
Nice. Cut out the chest press at the beginning, so just used machines for hamstring curls and leg extensions. Then into circuits. Did my one-legged stuff and some new core exercises that should make Hammer happy.
Run warm up/down 1:00:00 [2] shoes: Inov-8 Mudlcaw 330 August 2009
The time from and to Oak Grove. On the way to the Sheepfold I considered a variation in the route, searching for the elusive "Northwest Passage," but this may be a fool's errand.
Run54:00 shoes: Inov-8 Mudlcaw 330 August 2009
Nice run with Brendan (who was almost late enough that I was considering alternative plans.) The prodigal son was absent.
I kept a firm pace on most of the uphills, easy on some of the flats, and tried to go down briskly. I continue to be acutely aware of my downhill deficiency so I spent a lot of the second half of the run concentrating on form, foot placements, and agility. It is easy to run stylishly when you are not racing, but I hope that by working on it, I may be able to race stylishly as well.
Eastern Canadian Championships, August 1997, Sutton, Quebec.
Run warm up/down 35:00 shoes: Reebok Bobby Curtis
Got out the door a bit late, so I had to run a portion of this briskly. Time is an estimate.
Run warm up/down 10:00 [2] shoes: Reebok Bobby Curtis
Once I got there, warmup with the CSU crowd.
Plyometrics8:00 [2]
Form exercises and stretches.
Run warm up/down 2:00 0.0 mi shoes: Reebok Bobby Curtis
Final warmup, with strides.
(This was a bit too much warmup for me.)
Run intervals 30:26 shoes: Reebok Bobby Curtis
CSU track workout. Program was 1200 x 2, 1,000 x 2, 800 x 2, all with 200 meters jogging rest. Somehow the rest wasn't that consistent.
Anyway, Terry (who I thought I should be the same speed as) said he was doing 5:20 mile pace (and by that, apparently not 5:20 VO2 pace, but just 80 second laps--which I thought was doable.)
It looks like I started out fast and faded fast. Truly, at the end, I was dragging.
405
200
416
124
335
129
339
203
250
209
251
It also looks like I never hit the goal pace. The average lap times are as follows: