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Training Log Archive: dcady

In the 7 days ending Mar 3, 2012:

activity	#	time	miles		km		+m
running	3	2:03:34	9.41		15.14		87
walking	6	1:26:36	1.66		2.67		12
stretching	4	45:47
strength	1	43:34
Road Race	1	38:55	4.52	(8:37)	7.27	(5:21)	2
run/walk	4	28:02	2.17		3.5
Total	7	6:06:28	17.76		28.58		101

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Saturday Mar 3, 2012 #

11 AM

run/walk warm up/down 16:13 [2] 1.59 mi (10:12 / mi)
ahr:130 max:178 shoes: Asics 2160

Road Race race 38:55 [5] 4.52 mi (8:37 / mi) +2m 8:36 / mi
ahr:159 max:171 shoes: Asics 2160

High winds, snow, sun, a little bit of everything happened during this race through the old first ward. I started out faster than I wanted, but slower than I usually do, slowed in the middle, and sped up again at the end. Ended up fourth in M 65-69. Can't seem to crack the top three in this race. Enjoyed a free beer afterwards with Walt. My GPS measured the race quite a bit short. Usually the beer is served in a big tent in the parking lot but the high winds cancelled the tent. Didn't seem to bother the crowd...

C • GPS length 3

walking warm up/down 12:21 [1] 1.07 mi (11:33 / mi)
ahr:96 max:155 shoes: Asics 2160

Friday Mar 2, 2012 #

Note

Tapering today ;-)

Finished "Cleopatra" by Stacy Schiff. Fantastic. Excellent.

Fish Fry at Papa Jakes. So crowded and loud. And also excellent.

Thursday Mar 1, 2012 #

walking warm up/down 3:26 [1]
shoes: Asics 2160

running 30:14 [3]
shoes: Asics 2160

Just a little loosening up before the 8K Shamrock Run on Saturday. Later I went down to the race HQ to pick up my number and scope out a parking spot. The freebie clothing this year is a wind jacket which turns out to be appropriate because gusts of 70 mph are expected. (edited later to reflect new forecast of wind gusts)

C • wind jacket 2

walking warm up/down 4:06 [1]
shoes: Asics 2160

stretching warm up/down 12:15 [1]

Note

Training plan for March. Start running a tempo run once a week. Continue with one longish run of 60 minutes once a week. Continue with one hilly run once a week. Keep up the weights, although I heard discouraging words about the usefulness of various leg exercises for runners. Will have to check that out. Leg presses do not seem to bother my hamstring any more. Neither did the 4.5 mile race. Aim for another road race event in early April, the Bengal scholarship race. Should be flat and should give a good idea of starting point for track workouts which start in early April. Cut down on desserts. Keep up with the Friday night cocktail tradition.

Wednesday Feb 29, 2012 #

Note

The extra day of the year held out the promise of a trip to the gym but good sense prevailed and I took a nap instead.

walking 28:00 [1]

Tuesday Feb 28, 2012 #

11 AM

run/walk warm up/down 3:44 [1] 0.34 mi (11:03 / mi)
ahr:94 max:117 shoes: Asics 2160

running long 1:02:01 [3] 6.16 mi (10:04 / mi) +14m 10:00 / mi
ahr:134 max:148 shoes: Asics 2160

Nice long run through the hipster neighborhoods of Allentown and Elmwood.

Masterpiece? ... or Disaster?

Masterpiece? ... or Disaster? You be the judge.

C • Looks 3

12 PM

walking warm up/down 5:29 [1] 0.29 mi (18:51 / mi) +6m 17:43 / mi
ahr:110 max:145 shoes: Asics 2160

stretching warm up/down 12:32 [1]

Monday Feb 27, 2012 #

walking 28:00 [1]

run/walk warm up/down 5:00 [2]

strength 43:34 [3]

stretching warm up/down 8:53 [1]

Sunday Feb 26, 2012 #

11 AM

run/walk warm up/down 3:05 [1] 0.24 mi (12:38 / mi)
ahr:101 max:111 shoes: Asics 2160

running hills 31:19 [3] 3.25 mi (9:38 / mi) +73m 9:00 / mi
ahr:136 max:151 shoes: Asics 2160

Zipping around the cemetery looking for hills. Found a new one.

walking warm up/down 5:14 [1] 0.3 mi (17:42 / mi) +6m 16:39 / mi
ahr:110 max:145 shoes: Asics 2160

stretching warm up/down 12:07 [1]

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