Training Log Archive: JanetTIn the 7 days ending Feb 23, 2008:
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Saturday Feb 23, 2008 #
Hiking 1:35:00 3.0 mi (31:40 / mi) +100m 28:42 / mi
shoes: Trail NB 706 9D # 1
Hiked with Glen at Hand Hollow Preserve (eastern portion) in West Lebanon. My FR showed 2.92 miles while his showed 3.1, even though we started and stopped them at the same point, so I'm logging 3.0.
Climbed on an old jeep road to the pond and high point, then on flagged (but not improved) trails that meander around the hilltop. Mix of hardwoods and pines; some stone walls criss-cross the hilltop. One nice open (= white woods) area had a view to the southwest and neighboring farms and wooded hillsides. I'd been up here a few times before and always enjoyed the hike. Not a hill I'd want to run up, though.
Low 30's, overcast with a few breaks of sun.
Climbed on an old jeep road to the pond and high point, then on flagged (but not improved) trails that meander around the hilltop. Mix of hardwoods and pines; some stone walls criss-cross the hilltop. One nice open (= white woods) area had a view to the southwest and neighboring farms and wooded hillsides. I'd been up here a few times before and always enjoyed the hike. Not a hill I'd want to run up, though.
Low 30's, overcast with a few breaks of sun.
Friday Feb 22, 2008 #
Exerc. Class 50:00 [2]
shoes: Saucony Shadow 6000 8.5 # 3
Step aerobics at the Y. Rich was instructor again.
Walking warm up/down (treadmill) 15:00 [3] 0.9 mi (16:40 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warm up (5 min) and cool down (10 min) before and after my tempo run on the treadmill. On the warmup I had it set for 4 mph (15 min/mi) and on the cooldown at 3.5 mph (~17:15 min/mi).
Running (treadmill) tempo 20:50 [4] 2.0 mi (10:25 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
This was hard! I was ready to stop after the first couple of tenths of a mile.
But I sucked it in and HTFU'ed and finished it. Then I quit.
Update: HR was in the 150-155 range during this run (according to the machine I was on).
But I sucked it in and HTFU'ed and finished it. Then I quit.
Update: HR was in the 150-155 range during this run (according to the machine I was on).
Note
In the past I didn't do a warm-up before the run because I figured the step aerobics was enough of a warm-up. However, today we did some lunges that were bothering my knees (so I stopped doing them, of course) and I wanted to be sure they weren't hurting before I started running; thus the 5 min walk.
Reminder to self -- don't do squat lunges!
Reminder to self -- don't do squat lunges!
Note
Forgot to log the strength training I did too, after the tempo run -- All the Fitlinxx machine except leg curls (which I felt in the knees last time), plus 12 pull-downs at 62.5 lbs.
Thursday Feb 21, 2008 #
Walking 31:15 [2] 2.0 mi (15:37 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Braved the cold (didn't look breezy when I started, but it was) to get my exercise today; 25F.
Saw a female Hairy Woodpecker this morning at our suet feeder. They look like Downy woodpeckers but are bigger. At first I thought it was a ladder-backed, though my bird guide says they're only in the southwest; but then it showed the Hairy with the white back that I noted. The female doesn't have the little red cap like the male does.
Saw a female Hairy Woodpecker this morning at our suet feeder. They look like Downy woodpeckers but are bigger. At first I thought it was a ladder-backed, though my bird guide says they're only in the southwest; but then it showed the Hairy with the white back that I noted. The female doesn't have the little red cap like the male does.
Wednesday Feb 20, 2008 #
Exerc. Class 40:00
shoes: Saucony Shadow 6000 8.5 # 3
Beginner step class at the Y (because the Chatham class is on break this week). It was advertised as 4-4-2 on the schedule I had; either they changed it or the teacher forgot (Beginner step is on Tuesday mornings). 4-4-2 would have included weight work too. So since it didn't I went to the weight room afterwards.
Strength 12:00 [0]
shoes: Saucony Shadow 6000 8.5 # 3
All 8 Fitlinxx machines plus 12 pulldowns at 62.5 lbs. Will get these reps up to 16 before I up the weight.
Tuesday Feb 19, 2008 #
Running (treadmill) warm up/down 11:24 [3] 1.0 mi (11:24 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warming up on the treadmill, watching MSNBC (re: candidates) and a little ESPN (during commercials, though there was one point when all 7 TVs had ads on at the same time!).
Running (treadmill) intervals 6:35 0.6 mi (10:58 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Tried intervals on the treadmill. First one was after pausing, ramping up from "1" to "6.2". Second one I didn't pause the treadmill, just switched from 5.1 to 6.2 mph pace. Ran hard for 0.15, easy for 0.15; repeated once before deciding to do the others on the track instead:
1:34 / 1:56
1:21 / 1:44
The second one corresponded to my timing on the track...
1:34 / 1:56
1:21 / 1:44
The second one corresponded to my timing on the track...
Running (track) intervals 12:40
shoes: Saucony Shadow 6000 8.5 # 3
Moved to the indoor track at the Y and did 4 more intervals @ 230m.
1:23 / 1:46
1:21 / 1:49
1:23 / 1:48
1:19 / 1:51
The last couple laps I was counting my paces per lap; the last fast lap I adjusted my form so that I was tightening my abs and trying to lean forward a little. Hmmm.
1:23 / 1:46
1:21 / 1:49
1:23 / 1:48
1:19 / 1:51
The last couple laps I was counting my paces per lap; the last fast lap I adjusted my form so that I was tightening my abs and trying to lean forward a little. Hmmm.
Walking warm up/down 14:15 [3] 1.0 mi (14:15 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
One of the reasons I moved from the treadmill to the track was to get the "wind" in my face to cool me down a little. There are no fans pointed at the treadmills so it gets awfully hot when you run hard.
On my cool-down laps there was another woman moving at about my pace or just under; I passed her about halfway through, but I think she stayed pretty much right on my tail (maybe I was inspiring her to speed up her pace?).
On my cool-down laps there was another woman moving at about my pace or just under; I passed her about halfway through, but I think she stayed pretty much right on my tail (maybe I was inspiring her to speed up her pace?).
Monday Feb 18, 2008 #
Walking 52:38 [2] 3.5 mi (15:02 / mi)
shoes: Saucony Shadow 6000 8.5 #2
On roads near home (32 west to Smith Rd. and back). At 59 degrees (after mid-30's yesterday) how could I resist?
Lots of snowmelt in streams and lots of birds chirping.
Lots of snowmelt in streams and lots of birds chirping.
Sunday Feb 17, 2008 #
Running (dirt) long 1:33:53 [3] * 6.15 mi (15:16 / mi)
shoes: Trail NB 706 9D # 1
Long trail run at Wilton Wildlife Preserve north of Saratoga. Ran the "groomed" trails. Technically just skis and snowshoes were allowed, but the surface was packed granular (with branches and chunks of ice which had blown off the tree limbs, courtesy of our freezing rain on Wednesday and breezy conditions today). I stayed on the side, out of where the skiers normally went, and didn't leave any noticeable footprints. There were no classic tracks, anyway--your best bet was skate skiing today.
We did see quite a few folks there for the skiing, and a few on snowshoes. No one (except for one couple in hiking boots) said a word to me, despite a few hellos (from me) shortly after I started. I learned the folks there weren't friendly (or maybe it was my running shoes?). Fine, be that way. :-/
Got out of there just in time; it started sleeting lightly as we got back to the parking lot, and rained all of the way home. It was above freezing, though, while we were running. Bit of a breeze, but we couldn't feel it in the forest. Nice place for a long run, with lots of trails (including a section that used to be a scout camp).
We did see quite a few folks there for the skiing, and a few on snowshoes. No one (except for one couple in hiking boots) said a word to me, despite a few hellos (from me) shortly after I started. I learned the folks there weren't friendly (or maybe it was my running shoes?). Fine, be that way. :-/
Got out of there just in time; it started sleeting lightly as we got back to the parking lot, and rained all of the way home. It was above freezing, though, while we were running. Bit of a breeze, but we couldn't feel it in the forest. Nice place for a long run, with lots of trails (including a section that used to be a scout camp).