Training Log Archive: Linear IceIn the 7 days ending Apr 17, 2010:
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Saturday Apr 17, 2010 #
Run (Tempo attempto2) 21:50 [3] 3.0 mi (7:17 / mi)
----Not sure of the distance/time/pace--and that's okay with me---
Woke up tired again this morning, restless sleep. I had a funeral to attend this morning (father of one of my daughter's friends growing up). I don't think anyone wants to be at a funeral. Gives you a lot to think about- and certainly doesn't put you in a running state of mind,even on a day like today.
After coming back home, I felt motivated for nothing other than a nap. Which I did. Followed by some chocolate chip cookies and ice cream.
I wanted to retry my bombed tempo run from the other day, getting rid of the bad elements.
1) I found a prettier place to run (railroad bed trail along St. Croix River at ASP)
2) I used my ipod as an additional mood booster (always makes me faster by far on treadmill)
3) I didn't worry about exact distance and didn't really time myself, either
4) I went with a pace that felt comfortably hard
5) I made sure not to go out too fast
and I really enjoyed myself. Even when my ipod failed me. I felt very light on my feet. There was some joy in this run. Who knows how fast it really was but I am sure it felt fast and good and had the benefit of a tempo run..... or at least a faster pace than I generally run for that far. And, a good place to start.
Woke up tired again this morning, restless sleep. I had a funeral to attend this morning (father of one of my daughter's friends growing up). I don't think anyone wants to be at a funeral. Gives you a lot to think about- and certainly doesn't put you in a running state of mind,even on a day like today.
After coming back home, I felt motivated for nothing other than a nap. Which I did. Followed by some chocolate chip cookies and ice cream.
I wanted to retry my bombed tempo run from the other day, getting rid of the bad elements.
1) I found a prettier place to run (railroad bed trail along St. Croix River at ASP)
2) I used my ipod as an additional mood booster (always makes me faster by far on treadmill)
3) I didn't worry about exact distance and didn't really time myself, either
4) I went with a pace that felt comfortably hard
5) I made sure not to go out too fast
and I really enjoyed myself. Even when my ipod failed me. I felt very light on my feet. There was some joy in this run. Who knows how fast it really was but I am sure it felt fast and good and had the benefit of a tempo run..... or at least a faster pace than I generally run for that far. And, a good place to start.
Run (warm-up/LSD) 1:45:00 [3] 9.0 mi (11:40 / mi)
in and around ASP, a little bit of walking on hills
very gentle running. Lots of couples/boyscouts/families out.
very gentle running. Lots of couples/boyscouts/families out.
Friday Apr 16, 2010 #
Elliptical 30:00 [3]
i feel sooooo sleepy today, so a short elliptical session was perfect. Gave me something to hold onto while I still got the blood flowing just a little bit.
Now off to a dinner at Pazzaluna.... I fear I may fall asleep during appetizers!
But I'm hoping that getting out of the work environment will be an instant energy booster. Happy Friday!
Now off to a dinner at Pazzaluna.... I fear I may fall asleep during appetizers!
But I'm hoping that getting out of the work environment will be an instant energy booster. Happy Friday!
Thursday Apr 15, 2010 #
Run (warm-up/warm-down) 35:00 [3] 3.6 mi (9:43 / mi)
Run (tempo attempto) 20:45 [4] 2.9 mi (7:09 / mi)
Jogged to Lakeland where it's flat, and ran an out and back on the bike trail.
Took off a little too fast in first mile (6:39) and paid for it the rest of the way. Gotta find my tempo a bit better, cause this was definitely not "comfortably" hard. It might have been more acceptable if I was running with someone or with music, or in a pretty place..... or maybe I'll get used to this and be able to squish this complaining in my head.
Took off a little too fast in first mile (6:39) and paid for it the rest of the way. Gotta find my tempo a bit better, cause this was definitely not "comfortably" hard. It might have been more acceptable if I was running with someone or with music, or in a pretty place..... or maybe I'll get used to this and be able to squish this complaining in my head.
Tuesday Apr 13, 2010 #
Run (fartlek) 1:30:00 [3] 10.0 mi (9:00 / mi)
On dirt trails in the park and on road.... varied speed quite a bit. Originally I thought I'd go out for a LSD, but I felt so GOOD, limber, energized... and just every now and then got into a really fast pace and kept it up for 1/2 mile and then just dropped to a jog once I got it out of my system. And then magically, after a bit, just felt like tearing it up again. Some twisty paths made it extra fun. Walked last 1/2 mile or so.
Good run.
Good run.
Monday Apr 12, 2010 #
Run (River Road Loop) 43:02 [4] 5.1 mi (8:26 / mi)
I figured it was time to pick up some speed every now and then, getting ready for some interval training...so the plan was to run the River Road loop and sprint the 1 mile downhill near the end.
Best way for my legs to remember how to run fast is to start with fast downhills.
So, Alice and I took off, slow 1/2 mile warm-up, then cruised the straight area by the River. Alternated fastish jog or walk up the long steep back hill (no slow jogging tonight). Good cruise along ASP and then on to the coulee hill and busy road. Took a short break to let Alice catch up and put her back on leash for my sprint downhill.
Wow.. it felt great! All the speed with none of the effort. For about 1/4 mile. But, Alice couldn't keep up and pretty soon I was pulling her. I tried to convince myself that it was like an AR tow rope and that she was pretty happy I was helping her, but then thought maybe she felt like a prisoner being dragged with a chain around her neck. So, had to slow down, and that was the end of my great plan. We took a more leisurely run the rest of the way back.
Next time, I will remember to hose her down before we run, and she'll be fine. It's almost summer again!!!
Best way for my legs to remember how to run fast is to start with fast downhills.
So, Alice and I took off, slow 1/2 mile warm-up, then cruised the straight area by the River. Alternated fastish jog or walk up the long steep back hill (no slow jogging tonight). Good cruise along ASP and then on to the coulee hill and busy road. Took a short break to let Alice catch up and put her back on leash for my sprint downhill.
Wow.. it felt great! All the speed with none of the effort. For about 1/4 mile. But, Alice couldn't keep up and pretty soon I was pulling her. I tried to convince myself that it was like an AR tow rope and that she was pretty happy I was helping her, but then thought maybe she felt like a prisoner being dragged with a chain around her neck. So, had to slow down, and that was the end of my great plan. We took a more leisurely run the rest of the way back.
Next time, I will remember to hose her down before we run, and she'll be fine. It's almost summer again!!!
Sunday Apr 11, 2010 #
Orienteer race 2:30:00 [3] 9.0 km (16:40 / km)
SLOC meet S-F Ranch
Map and Route.
Kind of hard for me, especially since I looked at the multiple route choices on the legs, and didn't shy away from the kind of tricky ones. Sometimes it paid off, but often it gave me a chance to practice my ability to not panic, re-orient, determine whether I had gone too far, made parallel error, not gone far enough... etc. Very good training for me. Beautiful day, and as promised, great terrain.
I brought my Mom along, tried to convince her to try the yellow course, got her set with a compass and a map. She doesn't really like to conform to any set rules, and even though I told her she could go any way she wanted, I don't think she liked it all that much and just ended up walking around a little and then reading. And, talking to new people as well as someone she knew (second meet we've been to in St. Louis, second time that's happened!) - Rudy S.. She had seen him at his father's party the day before. My Mom is VERY social.
Map and Route.
Kind of hard for me, especially since I looked at the multiple route choices on the legs, and didn't shy away from the kind of tricky ones. Sometimes it paid off, but often it gave me a chance to practice my ability to not panic, re-orient, determine whether I had gone too far, made parallel error, not gone far enough... etc. Very good training for me. Beautiful day, and as promised, great terrain.
I brought my Mom along, tried to convince her to try the yellow course, got her set with a compass and a map. She doesn't really like to conform to any set rules, and even though I told her she could go any way she wanted, I don't think she liked it all that much and just ended up walking around a little and then reading. And, talking to new people as well as someone she knew (second meet we've been to in St. Louis, second time that's happened!) - Rudy S.. She had seen him at his father's party the day before. My Mom is VERY social.