Training Log Archive: dcadyIn the 7 days ending Apr 12, 2008:
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Saturday Apr 12, 2008 #
running tempo (treadmill) 30:00 [4]
shoes: Saucony pro grid guide
8 minute easy run warm up.
20 minutes at 7.3 mph (8:13).
2 minute easy run cool down.
20 minutes at 7.3 mph (8:13).
2 minute easy run cool down.
Thursday Apr 10, 2008 #
running 30:19 [3]
shoes: Saucony pro grid guide
Start at Florence entrance to park. Down short side to bridge. Down stairs. Around lake. Up stairs. Up short side. Up Florence. Down Crescent to Robie.
Saw a cop on foot on the path around the lake. Good for her!
Saw a cop on foot on the path around the lake. Good for her!
Tuesday Apr 8, 2008 #
running hills (Treadmill) 31:00 [4]
(injured) shoes: Saucony pro grid guide
Boy, it's hard to run on the treadmill when it's a beautiful day outside but you gotta do what you gotta do.
10 minute warmup at 1.0 degrees at 6.7 mph.
5 x 7.5 degrees at 6.7 mph for 2 minutes.
5 x 1.0 degrees at 6.0 mph for 2 minutes recovery.
This was a strenuous workout. Repeat at least once.
10 minute warmup at 1.0 degrees at 6.7 mph.
5 x 7.5 degrees at 6.7 mph for 2 minutes.
5 x 1.0 degrees at 6.0 mph for 2 minutes recovery.
This was a strenuous workout. Repeat at least once.
Note
(injured)
Note - injury does seem to be getting slowly better even though I can still feel a little discomfort in my heel from time to time. It doesn't interfere with training and it didn't interfere with a road race last Sunday so maybe I should just HTFU and consider it cured.
Sunday Apr 6, 2008 #
Road Race race 24:07 [5] 5.0 km (4:49 / km) +42m 4:38 / km
(injured) shoes: Saucony pro grid guide
Shoes for the Shelter 5 k put on by Canisius College. Whole course was in the cemetery. Three significant hills. Beautiful day. I finished 4th of 13 in 60-64. Lots of pretty girls. Splits were 7:25 + 7:53 + 8:50. Pace in min/mi = 7:45.
At this vdot, E/L = 10:10/mi = 5.9 mph.
T = 8:12/mi = 7.3 mph.
At this vdot, E/L = 10:10/mi = 5.9 mph.
T = 8:12/mi = 7.3 mph.