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Training Log Archive: IndyBass

In the 7 days ending Mar 10, 2007:

activity # timemileskm+m
  Running (treadmill)2 1:20:00 8.0(10:00) 12.88(6:13)
  Walking (treadmill)2 40:00 2.33(17:10) 3.75(10:40)
  Total2 2:00:00 10.33(11:37) 16.62(7:13)

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Saturday Mar 10, 2007 #

Walking (treadmill) warm up/down 5:00 [1] 0.33 mi (15:09 / mi)
ahr:105 shoes: Nike AirMax Tailwind

Running (treadmill) 50:00 [3] 5.0 mi (10:00 / mi)
ahr:163 shoes: Nike AirMax Tailwind

Walking (treadmill) warm up/down 10:00 [1] 0.67 mi (14:56 / mi)
ahr:151 shoes: Nike AirMax Tailwind

Walking (treadmill) warm up/down 10:00 [1] 0.33 mi (30:18 / mi)
ahr:120 shoes: Nike AirMax Tailwind


HRav/10mins = 148/158/164/170/176
HRav/overall = 152
Tempo = 165bpm

Well, my 40th birthday was Friday, 3/9, and in ultimate defiance of getting old (not something I really think about, but it's fun to write), Jen got me something that I had been looking at for a while: One of those ultra-small, ultra-hip iPod Shuffle mp3 players (in orange, of course).

I wanted an mp3 player to use while on the treadmill. The only other place that I listen to music in any quantity (the car) is already equipped to handle mp3's. I thought some personal tunes on the 'mill might "help the medicine go down", as it were.

There's an outrageously popular podcast on iTunes called "Podrunner", done by an amateur DJ called "DJ Steveboy" ( It features hour-long, fixed-bpm mixes of electronic/dance music for use while running or exercising. In anticipation of getting the Shuffle, I made a note of my jogging cadence on the 'mill, and downloaded three workout mixes at that tempo (165bpm).

I used the Shuffle for the first time on my 5-mile run today, and OH MY, what a difference it made! Yes, the time went by more quickly, and yes, it was a welcome distraction additional to the closed-captioned movie I was watching, but the real surprise was how much harder it is to jog at a fixed cadence for a length of time.

When I fatigue, my stride begins to naturally widen, so that my cadence goes down while maintaining the same speed. By fixing my cadence/stride with the music, the difficulty as I fatigued increased noticably. In the fourth mile, I would slip out of sync with the music occasionally, and had to correct. In the fifth mile, it was quite challenging to maintain cadence, and I fell out all the time.

I'm very happy with the Shuffle.

Tuesday Mar 6, 2007 #

Walking (treadmill) warm up/down 5:00 [1] 0.33 mi (15:09 / mi)
ahr:102 shoes: Nike AirMax Tailwind

Running (treadmill) 30:00 [3] 3.0 mi (10:00 / mi)
ahr:150 shoes: Nike AirMax Tailwind

Walking (treadmill) warm up/down 10:00 [1] 0.67 mi (14:56 / mi)
ahr:123 shoes: Nike AirMax Tailwind


HRav/10mins = 145/151/153
HRav/overall = 138
HVmx/overall = 161


Well, I think I screwed up my Integrators. I let them get too warm as they were drying from the last washing, and the uppers shrunk, pulling the front of the shoes up at an angle. I slipped them on, and my toes are crammed up into the front of the shoe.

Dammit. Yes, I have a like/hate relationship with those shoes, but the traction was awesome, and it sounds like I was actually going to need them for the Pig, given the conditions. Can the uppers be stretched back out?

I wonder if Gale is going to have any of the Jalas hightops at the Pig.

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