Training Log Archive: mgbIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
10 AM
Running 58:27 [3] 6.51 mi (8:59 / mi) +146m 8:24 / mi
With all the hiking, I chose not to do a long run. Felt pretty good at the end, and could probably have kept going, but didn't want to push it. Wore the anke brace again.
Running warm up/down 8:24 [2] 0.57 mi (14:45 / mi) +36m 12:19 / mi
Saturday Jul 30, 2011 #
10 AM
Running 37:37 [3] 4.13 mi (9:07 / mi) +91m 8:32 / mi
Taking it easy after the grueling days of hiking. I also wore an ankle brace, but the ankle feels relatively good after the run, though tender. I ordered an Active Ankle T2 last night, trying to find a good way to stop turning the ankle ever again but still being physically active.
Thursday Jul 28, 2011 #
8 AM
Walking 10:58:34 [2] 9.4 mi (1:10:04 / mi)
We finished the hike with a stellar day. A few puffy clouds and 100+ miles of visability (as reported by the Mt Washington station). We leisurely climbed 4 4000 footers and enjoyed the fantastic view. Still a very long day.
The current list:
Washington 6288 7/27/2011
Adams 5774 7/27/2011
Monroe 5384 7/28/2011
Madison 5367 7/26/2010
Lafayette 5260 9/4/2010
Lincoln 5089 9/4/2010
Moosilauke 4802 7/3/2010
Eisenhower 4780 7/28/2011
Osceola 4338 7/3/2011
Pierce 4310 7/28/2011
East Osceola 4156 7/3/2011
Jackson 4052 7/28/2011
Tecumseh 4003 5/29/2011
The current list:
Washington 6288 7/27/2011
Adams 5774 7/27/2011
Monroe 5384 7/28/2011
Madison 5367 7/26/2010
Lafayette 5260 9/4/2010
Lincoln 5089 9/4/2010
Moosilauke 4802 7/3/2010
Eisenhower 4780 7/28/2011
Osceola 4338 7/3/2011
Pierce 4310 7/28/2011
East Osceola 4156 7/3/2011
Jackson 4052 7/28/2011
Tecumseh 4003 5/29/2011
Wednesday Jul 27, 2011 #
8 AM
Walking 11:08:06 [2] 7.3 mi (1:31:31 / mi)
I thankfully had tape with me, so after some taping, I could continue on with the hiking. In the future, I have to tape as a precautionary measure, so I never have to repeat the ankle turning.
We had the goal of hiking up three 4000 footers today, but with the amount of rocks, it took a lot longer than we thought. So we ran out of time and had to skip Jefferson. Even with that, we didn't come to the hut until after 8, with just minutes of daylight left. Not that you could see the sun anyway, there was really only about 30 feet of visÃbility with rain filled clouds and 50+ mph winds at the summits. So it was all the ingrediants you needed for a stellar day :)
We had the goal of hiking up three 4000 footers today, but with the amount of rocks, it took a lot longer than we thought. So we ran out of time and had to skip Jefferson. Even with that, we didn't come to the hut until after 8, with just minutes of daylight left. Not that you could see the sun anyway, there was really only about 30 feet of visÃbility with rain filled clouds and 50+ mph winds at the summits. So it was all the ingrediants you needed for a stellar day :)
Tuesday Jul 26, 2011 #
10 PM
Walking 8:55:50 [2] 7.3 mi (1:13:24 / mi)
Starting out on our hiking across the presendetials. Starting out at Pinkham Notch and going south on the AT (which is actually north at this stretch). We are slow hikers but things started out well, but I unfortunately turned my foot again, so the hike turned in to a very slow walk.
The weather was fine until we reached the top of Madison and a rain storm came in over us. After coming down from the summit, we were thoroughly drenched arriving at Madison Hut.
The weather was fine until we reached the top of Madison and a rain storm came in over us. After coming down from the summit, we were thoroughly drenched arriving at Madison Hut.
Sunday Jul 24, 2011 #
7 AM
Running long 1:40:51 [4] 10.72 mi (9:24 / mi) +164m 8:59 / mi
No scorching sun today, but it was around 78 degrees and superhumid (69% relative humidity). I wanted to go further today, and I was able to, though the additional loop I added was not as far as I thought it was. It just added a little bit under a mile, when I thought I would get a couple of miles out of it. It felt good starting to add some distance though. I would like to get a few training runs at the half-marathon distance before the Hollis race.
Saturday Jul 23, 2011 #
9 AM
Running 33:19 [3] 3.85 mi (8:40 / mi) +89m 8:05 / mi
slept:8.0
Some rain and cooler this morning. So much nicer to run and easier to run.
Friday Jul 22, 2011 #
6 AM
Running 36:59 [4] 4.19 mi (8:49 / mi) +91m 8:16 / mi
rhr:50 slept:7.5
I went out very early today to avoid the heat, but it was still about 80 degrees and very humid. Felt like I was running through water. Pretty happy with the run though considering the circumstances.
Wednesday Jul 20, 2011 #
6 PM
Running 1:02:03 [3] 6.63 mi (9:22 / mi) +156m 8:44 / mi
rhr:52 slept:7.0
The last evening run outside for a little while as the heat wave is coming in. It was 86 degrees when I started so I kept an easy pace. I wanted to keep an easy enough pace to be able to run the whole 6.6 mile route with only stopping for water, and I was able to do that.
Strength 10:00 [3]
Sit-ups, Push-ups
Tuesday Jul 19, 2011 #
6 PM
Running 22:02 [5] 3.1 mi (7:06 / mi)
rhr:52 slept:8.0
I got out of work late and the gym was close to closing so I only had time to do a 5k, so I tried to make the most of it and did a high intensity session. 32 seconds from my best time on the treadmill for 5k.
Monday Jul 18, 2011 #
7 PM
Walking 45:00 [1] 2.2 mi (20:27 / mi)
rhr:54 slept:7.5
Easy walk for recovery.
Sunday Jul 17, 2011 #
8 AM
Running long 1:23:24 [5] 9.12 mi (9:09 / mi) +166m 8:39 / mi
rhr:52 slept:8.0
I had intended to go much further today but it was just too hot. I had gone earlier in the day but not early enough. It was still around 80 degrees and the sun was hot when I finished. I still improved over last week. The pace itself was better and the route was much tougher (more climb).
Running warm up/down 12:04 [2] 0.57 mi (21:05 / mi) +56m 16:10 / mi
Saturday Jul 16, 2011 #
9 AM
Trail Running 29:41 [4] 3.32 mi (8:56 / mi) +75m 8:21 / mi
rhr:48 slept:8.0
I went out to Great Brook Farm to run the course for the race in late August. I love that state park, it is so nice out there especially with the spectalular weather today.
I did the race last year at 27:19, so fairly close to my race time without pushing too much so I am pretty happy with that.
The race is supposed to be 6k, but is much closer to 5k.
I did the race last year at 27:19, so fairly close to my race time without pushing too much so I am pretty happy with that.
The race is supposed to be 6k, but is much closer to 5k.
Thursday Jul 14, 2011 #
5 PM
Running 23:25 [4] 3.1 mi (7:33 / mi)
rhr:48 slept:8.0
I could feel that I ran fairly intense training sessions for the last couple of days, so I stopped at a 5k today.
Strength 30:00 [3]
Rotary torso - 41 lbs, Sit-ups, Bench Press - 105 lbs, Plank, 45 Degree Hyperextentions - 25 lbs, Lat Pull down - 90 lbs
Wednesday Jul 13, 2011 #
6 PM
Running 34:18 [4] 4.13 mi (8:19 / mi) +81m 7:50 / mi
rhr:56 slept:7.0
Slow in the beginning but loosened up and probably went faster than I should have for my easier run. Felt good to push a little bit though.
Tuesday Jul 12, 2011 #
5 PM
Running 28:58 [3] 4.0 mi (7:15 / mi)
rhr:52 slept:7.5
I did a fantastic run today. I just felt very strong and kept going faster on the treadmill. Starting out at 8mph for 2.1 miles, going to 8.5mph for the next mile and finished at 9mph for the last 0.9 miles.
I was at 22:58 at 5k mark, which is a pretty good time for me on the treadmill.
I was at 22:58 at 5k mark, which is a pretty good time for me on the treadmill.
Strength 30:00 [3]
Rotary torso - 41 lbs, Abdominal - 110 lbs, Dumbbell Curl - 2x30 lbs, Plank, Pec Fly - 100 lbs, Captain's Chair, Pull down (cable) - 60 lbs, Lateral Lift - 60 lbs
Monday Jul 11, 2011 #
7 PM
Walking 32:13 [1] 1.3 mi (24:49 / mi) +31m 23:06 / mi
rhr:54 slept:7.0
Easy walk around the neighborhood for recovery.
Sunday Jul 10, 2011 #
10 AM
Running long 1:23:56 [3] 9.1 mi (9:13 / mi) +126m 8:51 / mi
slept:8.5
I haven't done a long run for a while so I was worried about how it would go, but it went better than I expected. It was warm, around 80 degrees, but it was much less humid and there was a cool breeze from time to time. There was also a fair amount of shadow on the route.
Still I went for slow and steady to not overheat, and I think I got a pretty good balance today. At this point, I think I am 0.5-1 min slower per mile when it is warm/hot outside. It feels I am getting a little bit more used to the heat, but I am still new to run in this kind of climate. Growing up, it was hardly every this warm in the summer.
Still I went for slow and steady to not overheat, and I think I got a pretty good balance today. At this point, I think I am 0.5-1 min slower per mile when it is warm/hot outside. It feels I am getting a little bit more used to the heat, but I am still new to run in this kind of climate. Growing up, it was hardly every this warm in the summer.
Running warm up/down 10:30 [2] 0.72 mi (14:30 / mi) +43m 12:15 / mi
Saturday Jul 9, 2011 #
9 AM
Running 35:27 [3] 4.14 mi (8:34 / mi) +80m 8:05 / mi
slept:8.0
Shorter run in the little bit cooler morning air.
Thursday Jul 7, 2011 #
5 PM
Running 40:02 [5] 5.0 mi (8:00 / mi)
rhr:54 slept:7.0
Another run on the treadmill. Pretty happy with it as I am going a little bit further but keeping the pace.
Strength 10:00 [3]
Pec Fly - 100 lbs, Back Fly - 75 lbs , Lat pulldown - 90 lbs, 45 Degree Hyperextension - 25 lbs
Wednesday Jul 6, 2011 #
6 PM
Running 34:29 [3] 3.54 mi (9:44 / mi) +106m 8:54 / mi
rhr:52 slept:7.0
89 degrees and humid but I wanted to move about a little bit, so I did a slow run.
Tuesday Jul 5, 2011 #
5 PM
Running 34:00 [4] 4.22 mi (8:03 / mi)
rhr:56 slept:7.0
Inside on treadmill to avoid the heat.
Strength 15:00 [3]
Abdominal Machine - 115 lbs, Pull down (cable) - 60 lbs, Seated Row - 90 lbs
Monday Jul 4, 2011 #
8 AM
Running 36:57 [4] 4.23 mi (8:44 / mi) +109m 8:05 / mi
Shorter run after the hiking yesterday.
Sunday Jul 3, 2011 #
8 AM
Walking 7:17:17 [2] 11.1 mi (39:24 / mi) +1005m 30:45 / mi
My wife and I did two more 4000 footers today, by climbing Osceola and East Osceola. The trail was horseshoe shaped, and we parked the car at the end, and had to get to the starting trail head by a 2.7 mile road. The sheriff drove by half way there and was friendly enough to give us a lift the rest of the way to the starting trail head.
After hiking a few times with the GPS, I have noticed that it is not very accurate when there is a lot of climb. Discounting the car ride, these are the following distances:
AMC Map/Signage: 11.4 miles
GPS: 10 miles
I am guessing it is because that the GPS is not accounting for the elevation change, but measure the distance like on a flat map.
Here is the current list of completed peaks:
Lafayette 5260 9/4/2010
Lincoln 5089 9/4/2010
Moosilauke 4802 7/3/2010
Osceola 4338 7/3/2011
East Osceola 4156 7/3/2011
Tecumseh 4003 5/29/2011
After hiking a few times with the GPS, I have noticed that it is not very accurate when there is a lot of climb. Discounting the car ride, these are the following distances:
AMC Map/Signage: 11.4 miles
GPS: 10 miles
I am guessing it is because that the GPS is not accounting for the elevation change, but measure the distance like on a flat map.
Here is the current list of completed peaks:
Lafayette 5260 9/4/2010
Lincoln 5089 9/4/2010
Moosilauke 4802 7/3/2010
Osceola 4338 7/3/2011
East Osceola 4156 7/3/2011
Tecumseh 4003 5/29/2011
Saturday Jul 2, 2011 #
8 AM
Running 48:05 [4] 5.41 mi (8:53 / mi) +108m 8:22 / mi
rhr:8
I went earlier in the day, but still a little bit warm and humid today. I went for a little bit slower pace, but still got too tired too early. I did go further than last Tuesday, and I did feel a little bit better towards the end. So still worse than I wanted, but it did feel like progress so I think I am starting to find the right mix for summer running.
Running warm up/down 6:58 [2] 0.49 mi (14:09 / mi) +27m 12:06 / mi
Walking 23:00 [2]
I wouldn't usually put this in, but I mowed the lawn right after the run, and that made it into something much more strenous the usual. We have a non-motorized push lawn mower.