Training Log: PG

yoga 45:00 [1]

New teacher. Regular teacher is pregnant and not having any easy time of it, so her partner (also a qualified teacher and quite gorgeous) is substituting.

Any new teacher does things a little different, so now I have a couple more things to add to my list of yoga stuff I can't do, or can only do in half-assed way. Though always with a smile....

road running 1:12:48 9.1 mi (8:00 / mi)
ahr:142 max:160 weight:139.5lbs shoes: saloman

Dave came up for a run so the pace was probably a little quicker than it would have been on my own. And given that it was another day without good legs, it was a bit of a struggle. But very nice to have the company.

And now, having showered and eaten, a nap would be just fine. But it will not happen. :-(

At least not for another month.

track 13:43 2.8 km (4:54 / km)
ahr:135 max:150 shoes: x-talon 212 #2

At the Smith indoor track by myself, both in the sense that no running partner and also hardly anyone else there, just a couple of walkers. Such a pleasure on a windy, rainy, and rather dark morning.

Usual warm-up, mile and a half including a couple of faster 200s (50, 49), then did a couple more 200s (46, 45), the point being to make my expected pace for the 3K seem a little more comfortable. Legs felt neither great nor terrible.

track race 12:01 3 km (4:00 / km) vdot: 47.8
ahr:161 max:173 weight:139lbs shoes: x-talon 212 #2

What the hell, other folks were doing a 3K time trial, figured I might as well too.

Only raced the distance a couple of times, 10-15 years ago in my early 50s, both times right about 10:40. My best for the distance was surely during an old standby we used to have at USOF conventions for a number of years, a 2-mile run/race, this one was in San Diego, busted a gut to try to break 11 minutes, did 10:59, but then I was never sure if the track was 400 meters or 440 yards, and it was probably the former. But that still would have given a 3K time of about 10:20. But that was a long time ago and in a different body.

My guess for today was something better than 12:30 should be possible, 12:20 would be very nice, 12:10 would be really hard. 12:30 was 50-second laps, so I just figured I'd try to keep it under that and see what happened.

4:04 for the first K, seemed OK. 4:02 for the next K, definitely working hard, various ways of telling, the perceived effort, or the heartrate, or the fact that it starts getting harder to do the lap math every time around.

And then a very nice 3:54 for the last K, full effort. Heart-rate was 170 with still a couple of laps to go, which is high for me these days. But one thing you learn, and today was a reminder of it, is that you can always keep going. Needed 43 on the l;ast lap to break 12 minutes, gave it a good try but just missed. Still very pleased.

48:31, 49:31, 48:80, 48:85, 48:87 = 4:04.14
48:55, 48:54, 48:48, 48:45, 48:10 = 4:02.12
48:40, 47:95, 47:60, 46:78, 43:52 = 3:54.25, total 12:00.51

C • Max. H.R. 4

track 8:25 1.6 km (5:16 / km)
ahr:137 max:142 shoes: x-talon 212 #2

And then a mile afterwards. And off to work.

3000m run - Splits

Event: US Team (unofficial) 3K time trial
 

Note
rhr:46 weight:139lbs

A day off from most everything, no running, no work, no heavy lifting. Had my niece visiting for the weekend, such a pleasure. Back to reality tomorrow.

treadmill 38:38 4.0 mi (9:40 / mi) +161m 8:35 / mi
ahr:127 max:146 weight:139.5lbs shoes: saloman

On the treadmill, thought I should add a hill, so 1 mile at 5 mph and 10%, plus a couple miles before (9:45, 8:35) and one after (8:35). Mt. Washington is 7.6 miles @11.5%, would be shooting to do 13-minute pace (about an hour and 40), not 12. So a little steeper and a little slower. But this was enough of a taste to realize that a lot of work would have to be done. On the other hand, wasn't really breathing hard, just the legs were aware it was uphill.

road running 45:29 [3] 5.51 mi (8:15 / mi)
rhr:49 weight:139.5lbs shoes: saloman

Lovers Lane loop, clockwise, modest effort except the last couple miles were faster. Cloudy and dreary out but not yet raining, so I figured I better go outside since I may stay in tomorrow.

Listened to Fresh Air, first an interview with someone I'd never heard of, a writer with some neurological disorder. Among her ailments had been a migraine that lasted a year! And then a short interview with Ricky Gervais, quite nice. And the timing was perfect, ended just as I got back to the gym.

Route (forgot my 305).

Note

Conversation at work this afternoon, client is an old lady, about 75, still a good bit of pizzazz. And I swear I'm not making this up.

(Her) You look different, you've got a tan. Have you been south?

Nope, but I just got back from a run. Oh, and I've shaved my beard off.

(After looking at me a little more closely) I never realized how good looking you are.

C • Compliment... 4

track 14:14 2.6 km (5:28 / km)
ahr:123 max:144 shoes: x-talon 212 #2

Thursday morning at the track with Dave. Usual warm-up, included a couple of faster 200s, which felt relatively easy, a good omen after the last couple of days of dead legs. Spent most of the warm-up trying to explain to Dave where the Robert Frost trail goes on Mt. Toby. He's run in the area a lot, but his memory for trail bends and trail junctions is as bad as mine is for anything I ever learned in school. Warm-up went by very quickly.

track 26:21 6 km (4:24 / km)
ahr:151 max:164 weight:140lbs shoes: x-talon 212 #2

Dave's choice today and he wanted to do 4 x 1200 at current 5K place which he figured to be 22 minutes, meaning the 1200s in 5:15-5:20, but I figured his (and my) current 5K pace was more like 21 minutes, meaning the 1200s in 5:00-5:05 pace. He's was feeling a bit down, I think he'd planned on doing the workout last night (alone, in the dark at the Amherst College outdoor track) but had bailed on it. So he was thinking 5:15-5:20 was going to be hard.

So rather than arguing, I just took the lead, he was right on my tail the whole time. And it all went by with just the right effort, not too easy and not too hard.

Splits (1200, jog 400 not too slow):
5:06.5, 2:05
5:04.5, 2:08
5:01.0, 2:01
4:54.3

track 4:34 0.8 km (5:42 / km)
ahr:129 max:138 shoes: x-talon 212 #2

And then a slow 800.

Very pleasant today, had the track almost to ourselves. And so nice to have good legs.

trail running 38:15 3.74 mi (10:14 / mi)
ahr:130 max:146 rhr:48 weight:139lbs shoes: saloman

Another day of not much energy, though I wasn't try to run fast so it wasn't a big deal, other than it's a whole lot more fun to run when the legs feel good. Still, when it's sunny and upper 50s out, there is no reason to complain.

Which gets me thinking, does complaining make you feel better? Because there are some people who complain all the time. I assume they are complaining by choice, I doubt that complaining is hard-wired into your brain, and if they are doing it by choice, then why? Enjoying it? Benefiting others by pointing out what's wrong with us, i.e. doing a public service?

I certainly get my share of clients who complain. About taxes. About government, About whatever. I mostly ignore them and move on as quickly as possible. Unless they're complaining about my services and then I listen real carefully. Fortunately not many of them.

What I really need now is a nap. There's no couch in the conference room. That's my complaint for the day.... :-)

Entertainment today was Fresh Air, included a review of the new Alice in Wonderland film. That's a story I ocaasionally see references to, and I have no idea what goes in it. I think I started to read it once and never got past the first couple of pages. Maybe I should go see the movie.

C • Does complaining make you feel better? 20