Training Log Archive: hughmac4In the 31 days ending Oct 31, 2009:
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Wednesday Oct 28, 2009 #
Yoga 1:00:00 [1]
Yay yoga! I need. Need.
Monday Oct 26, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home <> work
Running long 1:20:34 [4] 10.6 mi (7:36 / mi)
shoes: Asics Gel DS Trainer 12
2 days off made a nice difference in leg feel (loose, strong), and probably some of the speed work from last week too. TOO FAST though, was supposed to be Long pace (9:01) ... oops. :)
Realized at about mile 8 that I was clenching my toes in a funny way, and wondered if I've been doing that more than just today. Weird. Physically felt good, only a bit of minor twinge in L hip.
Screwed up the course (added 0.4mi) and my watch work, but the running was good anyway. Splits (some averages in there):
Leg Dist Time Pace
48th(1/2) 0.22 0:01:37 0:07:21
46th: 1.04 0:07:47 0:07:29 (avg, watch fumble)
44th: 1.41 0:09:49 0:07:29 (avg, watch fumble, extra 0.4mi)
42nd: 0.76 0:05:48 0:07:38
40th: 0.66 0:05:05 0:07:42 (avg, watch fumble)
38th: 0.54 0:04:10 0:07:42 (avg, watch fumble)
40th: 0.66 0:04:56 0:07:28
41st: 0.6 0:04:40 0:07:47
43rd: 0.94 0:07:05 0:07:32
45th: 0.87 0:06:59 0:08:02
47th: 1.15 0:09:03 0:07:52
49th: 1.04 0:08:14 0:07:55
48th(1/2) 0.71 0:05:21 0:07:32
Realized at about mile 8 that I was clenching my toes in a funny way, and wondered if I've been doing that more than just today. Weird. Physically felt good, only a bit of minor twinge in L hip.
Screwed up the course (added 0.4mi) and my watch work, but the running was good anyway. Splits (some averages in there):
Leg Dist Time Pace
48th(1/2) 0.22 0:01:37 0:07:21
46th: 1.04 0:07:47 0:07:29 (avg, watch fumble)
44th: 1.41 0:09:49 0:07:29 (avg, watch fumble, extra 0.4mi)
42nd: 0.76 0:05:48 0:07:38
40th: 0.66 0:05:05 0:07:42 (avg, watch fumble)
38th: 0.54 0:04:10 0:07:42 (avg, watch fumble)
40th: 0.66 0:04:56 0:07:28
41st: 0.6 0:04:40 0:07:47
43rd: 0.94 0:07:05 0:07:32
45th: 0.87 0:06:59 0:08:02
47th: 1.15 0:09:03 0:07:52
49th: 1.04 0:08:14 0:07:55
48th(1/2) 0.71 0:05:21 0:07:32
Friday Oct 23, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home<>work
Running 45:10 [3] 5.0 mi (9:02 / mi)
shoes: Asics Gel DS Trainer 12
5mi (easy - 9:01) home > cemetery 3 laps > home
08:47 (to cemetery)
09:12 (lap1)
09:07 (lap2)
09:04 (lap3)
09:02 (home)
Light rain. I wore too many clothes so I was hot, some hamstring tightness. Need to do more effort level instead of times. I think my pace values are skewed to anaerobic, which really seems strange to me. There's plenty of spread though (I have to keep remembering that), and now that I have a crazy watch I need to remember to not let it rule the workout. At least I only did mile splits. :)
08:47 (to cemetery)
09:12 (lap1)
09:07 (lap2)
09:04 (lap3)
09:02 (home)
Light rain. I wore too many clothes so I was hot, some hamstring tightness. Need to do more effort level instead of times. I think my pace values are skewed to anaerobic, which really seems strange to me. There's plenty of spread though (I have to keep remembering that), and now that I have a crazy watch I need to remember to not let it rule the workout. At least I only did mile splits. :)
Thursday Oct 22, 2009 #
Running intervals 13:04 [4] 2.0 mi (6:32 / mi)
weight:165.9lbs shoes: Asics Gel DS Trainer 12
Wow, heavy today. One night of popcorn and beer watching the Phils in Swarthmore and I'm +165! :) Actually it was probably the scrapple this AM. ;) Didn't feel it though ... felt good going into this. The lead I've felt the last few days was gone. God I hate an all-out 1/2 miles though. Of course this changes all my paces DOWNWARD, which is 'good', but ... oof. I just need to take my 'long', 'easy', and 'recover' paces seriously.
4x 1/2mi w/ 1/4mi Rcvr, Franklin Field. I THINK that lane 5 is the 1/4mi lane ... it's the most worn. I need to confirm though.
Warmup: 10:24 ~1mi
1/4 (~800m) times:
1:24 + 1:25 = 2:49 @ near-max
3:50 @ Rcvr
1:40 + 1:42 = 3:22 @ 5K pace (shooting for 3:28s)
3:03 @ Rcvr
1:44 + 1:40 = 3:24 @ 5K pace
2:55 @ Rcvr
1:44 + 1:42 = 3:26 @ 5K pace
Warmdown: 7:22 ~0.75mi
4x 1/2mi w/ 1/4mi Rcvr, Franklin Field. I THINK that lane 5 is the 1/4mi lane ... it's the most worn. I need to confirm though.
Warmup: 10:24 ~1mi
1/4 (~800m) times:
1:24 + 1:25 = 2:49 @ near-max
3:50 @ Rcvr
1:40 + 1:42 = 3:22 @ 5K pace (shooting for 3:28s)
3:03 @ Rcvr
1:44 + 1:40 = 3:24 @ 5K pace
2:55 @ Rcvr
1:44 + 1:42 = 3:26 @ 5K pace
Warmdown: 7:22 ~0.75mi
Running warm up/down 27:34 [1] 2.5 mi (11:02 / mi)
shoes: Asics Gel DS Trainer 12
Warmup: 10:24 ~1mi
1/4 (~800m) times:
3:50 @ Rcvr
3:03 @ Rcvr
2:55 @ Rcvr
Warmdown: 7:22 ~0.75mi
1/4 (~800m) times:
3:50 @ Rcvr
3:03 @ Rcvr
2:55 @ Rcvr
Warmdown: 7:22 ~0.75mi
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home<>work
Biking 15:00 [2] 3.0 mi (5:00 / mi)
home<>football game
Note
2nd flag football game ... we lost 24 to 0. Ugh. Good fun though!
Wednesday Oct 21, 2009 #
Note
Wanted to swim & stretch, but decided to do a quick fish with Blitz instead before heading out to Swat with Juliet to visit the folks and watch the Phillies game (yay Phillies, headed to the Fall Classic!). Nothing biting and the Skuke was full of junk (storm flotsam), but 70F and lovely.
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home<>work
Tuesday Oct 20, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home <> work
Running tempo 7:43 [4] 1.0 mi (7:43 / mi)
shoes: Asics Gel DS Trainer 12
Plan called for a 4mi tempo, but no time before Baby Class. Ended up doing:
1mi > cemetery (9:40) warmup
1mi cemetery (7:43) tempo pace
1mi > home (9:45) warmdown
Still felt heavy-legged from the weekend 10mi. Had to push too hard to hit the tempo pace, and probably couldn't have maintained it for 4mi, per The Plan (gleaned data from http://mcmillanrunning.com and other miscellaneous sources). I think swimming, sauna, and stretching will help immensely with my very slow recovery times. I need to make time for all of those. Today! It's in The Plan!
Also need to do a timed mile on the track, to make sure I'm using appropriate pace values. Thursday.
1mi > cemetery (9:40) warmup
1mi cemetery (7:43) tempo pace
1mi > home (9:45) warmdown
Still felt heavy-legged from the weekend 10mi. Had to push too hard to hit the tempo pace, and probably couldn't have maintained it for 4mi, per The Plan (gleaned data from http://mcmillanrunning.com and other miscellaneous sources). I think swimming, sauna, and stretching will help immensely with my very slow recovery times. I need to make time for all of those. Today! It's in The Plan!
Also need to do a timed mile on the track, to make sure I'm using appropriate pace values. Thursday.
Running warm up/down 19:15 [1] 2.0 mi (9:37 / mi)
shoes: Asics Gel DS Trainer 12
home <> cemetery
Monday Oct 19, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home <> work
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home <> football practice
Note
Flag football practice. Muddy but fun!
Saturday Oct 17, 2009 #
Running long 1:25:39 [3] 10.2 mi (8:24 / mi) +328ft 8:09 / mi
shoes: Asics Gel DS Trainer 12
Sick of waiting for my foot to feel better, and sick of the rain, went for a nice long wet run. 46F, but felt colder, all wet!
Long Loop #1 :: 10.2 (http://gmap-pedometer.com/?r=3210682)
Both hips ached but knees feel good, right foot top still not so good.
Need to mark the miles! Until then, each numbered street and the E/W chunk of Chestnut/Kingsessing/Woodland/Spruce):
ST Time Dist Pace
48th(1/2): 2:08 0.22m 9:41
46th: 8:37 1.04m 8:17
44th: 8:14 1.01m 8:09
42nd: 6:27 0.76m 8:29
40th: 5:36 0.66m 8:29
38th: 4:30 0.54m 8:20
40th: 5:13 0.66m 7:54
41st: 5:01 0.60m 8:21
43rd: 7:33 0.94m 8:01
45th: 7:44 0.87m 8:53
47th: 9:44 1.15m 8:27
49th: 8:49 1.04m 8:23
48th(1/2): 6:03 0.71m 8:31
Long Loop #1 :: 10.2 (http://gmap-pedometer.com/?r=3210682)
Both hips ached but knees feel good, right foot top still not so good.
Need to mark the miles! Until then, each numbered street and the E/W chunk of Chestnut/Kingsessing/Woodland/Spruce):
ST Time Dist Pace
48th(1/2): 2:08 0.22m 9:41
46th: 8:37 1.04m 8:17
44th: 8:14 1.01m 8:09
42nd: 6:27 0.76m 8:29
40th: 5:36 0.66m 8:29
38th: 4:30 0.54m 8:20
40th: 5:13 0.66m 7:54
41st: 5:01 0.60m 8:21
43rd: 7:33 0.94m 8:01
45th: 7:44 0.87m 8:53
47th: 9:44 1.15m 8:27
49th: 8:49 1.04m 8:23
48th(1/2): 6:03 0.71m 8:31
Note
So crazy ... I just looked back at my 9/22 10.2 (Long #1) to compare times ... ONE second difference! Inconceivable! :)
Wednesday Oct 14, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home<>work
Tuesday Oct 13, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home<>work
Monday Oct 12, 2009 #
Running (Cemetery - 2 laps) 23:43 [4] 3.1 mi (7:39 / mi) +131ft 7:21 / mi
weight:163.2lbs shoes: Asics Gel DS Trainer 12
Quick '5k' (a bit under) at lunch, just wanted to stretch the legs. Right foot top STILL bothering me, but not really when I run. So odd. Trying to stay out of my shoes as much as possible at work.
First training run with the new watch, and fubared it pretty good ... I THINK these times are about right though. :)
0.55m - 04:08.98 (street)
1.00m - 07:46:27 (grass - cemetery)
1.00m - 07:56:08 (grass - cemetery)
0.55m - 03:51.27 (street)
First training run with the new watch, and fubared it pretty good ... I THINK these times are about right though. :)
0.55m - 04:08.98 (street)
1.00m - 07:46:27 (grass - cemetery)
1.00m - 07:56:08 (grass - cemetery)
0.55m - 03:51.27 (street)
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home <> work
Sunday Oct 11, 2009 #
Orienteering race 1:07:47 [4] *** 7.2 km (9:25 / km) +492ft 8:32 / km
shoes: SALOMON XA Pro 3D
Some fun rock running! I really, really blew both 1 & 4, sheesh. The new technology (GPS logger and new watch) were distracting on 1, and 4 I have no excuse.
Shoulda run green for points. :) Good stuff, thanks Tom. Really exercised the possibilities of the map.
Shoulda run green for points. :) Good stuff, thanks Tom. Really exercised the possibilities of the map.
Friday Oct 9, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home <> work
Thursday Oct 8, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home <> work
Tuesday Oct 6, 2009 #
Biking 12:00 [3] 2.5 mi (4:48 / mi)
home <> work
Note
(injured)
Foot top. Ouch. I have no idea what happened. Really odd ... it must be because of a specific pair of shoes? I don't know. Gonna take the week off and hope it heals.
Monday Oct 5, 2009 #
Biking 12:00 [2] 2.5 mi (4:48 / mi)
home <> work
Saturday Oct 3, 2009 #
Note
In response to the suddenly-swelling stomach of my wife Juliet, we have bought a New (well, very-lightly-used) Car! Sweet little 2007 VW GTI 4-door (23K miles) w/leather seats, winter package, in United Gray Metallic. Yippee.