objective
5 mi.@ 7:31-8:20
achieved
5.15 mi.@ 8:05
5:57 AM ~47F
Had a really good run this morning over the old, classic York Minster Loop route. The temperature was right in the "perfect zone". My right ankle that I tweaked in the snow yesterday wasn't a problem for the run but if I step "wrong" while walking, it lights me up pretty good. I probably strained ligaments on top of my foot lightly.
Rest day tomorrow. Work day today! A lot to do in getting 16803 wrapped up and the last remnants put into storage.
pre run
nothing
post run
chocolate almond milk
Saturday, December 10, 2011
Friday, December 9, 2011
objective
4 mi.@ 7:30-8:21
achieved
4.18 mi.@8:14
5:37 AM 27° 39% 0 mph
Snow! New concept in running since I've spent the past 16 years in the sunbelt. Hoping a don't hurt myself too badly when I fall!
Lesson learned as I tweaked my right early very early in this one .... When everything on the ground is white, there is much below the powdery surface that is masked!
pre run
dark chocolate & water
post run
going to find something right now!
4 mi.@ 7:30-8:21
achieved
4.18 mi.@8:14
5:37 AM 27° 39% 0 mph
Snow! New concept in running since I've spent the past 16 years in the sunbelt. Hoping a don't hurt myself too badly when I fall!
Lesson learned as I tweaked my right early very early in this one .... When everything on the ground is white, there is much below the powdery surface that is masked!
pre run
dark chocolate & water
post run
going to find something right now!
Thursday, December 8, 2011
objective
4 mi. fartlek overall pace = 7:31 - 8:20 w/2x30 sec. intervals @ 5:48 mixed in
achieved
4.21 mi.@ 7:50 w/2x30 sec. intervals @ 6:04 & 5:48
6:45 AM 29° 44% 1 mph
nordictrak ls tech, saucony base, mizuno wind jacket, nike beanie, new balance tights, new balance wind pants & nike gloves
Had the clothing just about right this morning .... Which means the first mile was cold! May consider doubling up on the gloves around these temperatures.
Felt fine on this first fartlek in a long time. It was a bit difficult getting going for the first 30 second burst. All the clothing did not contribute to faster moving either.
It's only going to get colder .... But the good news is the shortest day of the year is coming next week.
pre run
nothing
post run
chocolate almond milk & multivitamin
4 mi. fartlek overall pace = 7:31 - 8:20 w/2x30 sec. intervals @ 5:48 mixed in
achieved
4.21 mi.@ 7:50 w/2x30 sec. intervals @ 6:04 & 5:48
6:45 AM 29° 44% 1 mph
nordictrak ls tech, saucony base, mizuno wind jacket, nike beanie, new balance tights, new balance wind pants & nike gloves
Had the clothing just about right this morning .... Which means the first mile was cold! May consider doubling up on the gloves around these temperatures.
Felt fine on this first fartlek in a long time. It was a bit difficult getting going for the first 30 second burst. All the clothing did not contribute to faster moving either.
It's only going to get colder .... But the good news is the shortest day of the year is coming next week.
pre run
nothing
post run
chocolate almond milk & multivitamin
Wednesday, December 7, 2011
objective
4 mi.@731-821
achieved
4.17 mi.@ 8:15
6:09 AM 31° 43% 0 mph
nike cap, nordictrack long-sleeve tech, saucony base layer, wind jacket, nike gloves, new balance tights & new balance wind pants
overdressed again ... except for hands
Legs felt a bit tired this morning. ... not used to regular running or ... yesterday's mild hill repeats ... I don't know ....
pre run
weight=163
O2=97%
resting pulse=57 bpm
nothing
post run
chocolate almond milk, multivitamin, 2 eggs & 4 strips bacon
4 mi.@731-821
achieved
4.17 mi.@ 8:15
6:09 AM 31° 43% 0 mph
nike cap, nordictrack long-sleeve tech, saucony base layer, wind jacket, nike gloves, new balance tights & new balance wind pants
overdressed again ... except for hands
Legs felt a bit tired this morning. ... not used to regular running or ... yesterday's mild hill repeats ... I don't know ....
pre run
weight=163
O2=97%
resting pulse=57 bpm
nothing
post run
chocolate almond milk, multivitamin, 2 eggs & 4 strips bacon
Tuesday, December 6, 2011
objective
2 mi. warmup @ recovery pace 821-931
2x30 sec. hill repeats @ relaxed sprint speed w/2 min. active recoveries
2 mi. warmup @ recovery pace 821-931
achieved
2.29 mi. WU @ 830
3x20 sec. hill repeats w/2 min. active recoveries
1.91 mi. CD @ 817
5:44 AM 36° ??% 3 mph
New Balance tights, Mizuno tech short sleeve, Nike ; Mizuno wind jacket, C9 gloves, Nike beanie
I was too hot. For the past couple weeks this is how it usually goes. I walk out and feel the temperature and wind then turn around and go back inside for more clothes. While putting me shoes on outside, I'm thinking how cold it is. Then, wouldn't you know it, about a half mile in to my run - I'm too hot. I just need to get a better handle on the correct gear for the temperature. I'm thinking I'll always wear the wind jacket and dress one layer lighter than I think is the right clothing combination!
Ran down to Wilson Road and used the onramp to Lake Shore Drive northbound as my hill for the morning. It wasn't long enough for the 30 second sprints I was supposed to be doing. I need to scout out better hills and perhaps try to locate a parking garage to run in on the wintry mornings ahead.
pre run
nothing
post run
chocolate almond milk, multivitamin, ham steak, strawberry, blackberry & coconut milk smoothie
2 mi. warmup @ recovery pace 821-931
2x30 sec. hill repeats @ relaxed sprint speed w/2 min. active recoveries
2 mi. warmup @ recovery pace 821-931
achieved
2.29 mi. WU @ 830
3x20 sec. hill repeats w/2 min. active recoveries
1.91 mi. CD @ 817
5:44 AM 36° ??% 3 mph
New Balance tights, Mizuno tech short sleeve, Nike ; Mizuno wind jacket, C9 gloves, Nike beanie
I was too hot. For the past couple weeks this is how it usually goes. I walk out and feel the temperature and wind then turn around and go back inside for more clothes. While putting me shoes on outside, I'm thinking how cold it is. Then, wouldn't you know it, about a half mile in to my run - I'm too hot. I just need to get a better handle on the correct gear for the temperature. I'm thinking I'll always wear the wind jacket and dress one layer lighter than I think is the right clothing combination!
Ran down to Wilson Road and used the onramp to Lake Shore Drive northbound as my hill for the morning. It wasn't long enough for the 30 second sprints I was supposed to be doing. I need to scout out better hills and perhaps try to locate a parking garage to run in on the wintry mornings ahead.
pre run
nothing
post run
chocolate almond milk, multivitamin, ham steak, strawberry, blackberry & coconut milk smoothie
Monday, December 5, 2011
Lake Shore Drive, Chicago Winter 2011
This is Lake Shore Drive earlier this year. I run along the Lakefront Trail which is adjacent to this road. Strap on the snow shoes!
OBJECTIVE
4 mi.@ 7:30-8:20
running no arms 20 sec.
one-leg hop 20 sec.
ACHIEVED
4.18 mi.@ 8:15
running no arms 120 strides
one-leg hop 60x per leg
5:12 AM 38° 52% 0 mph
Nike cap, C9 gloves, Saucony long-sleeve over tech short-sleeve, New Balance wind jacket & tights. Probably only very slightly overdressed.
Kicked off Day 1 of training for the Ogden marathon. Feels good to be gunning for something. Tried to scout the Lakefront Trail for something resembling hills for tomorrow's repeats. Saw only 3 runners, 3 bikers and 1 raccoon this morning.
PRE RUN
nothing
POST RUN
8 fl. oz. chocolate almond milk, 4 oz. ham steak & 2 extra large eggs
4 mi.@ 7:30-8:20
running no arms 20 sec.
one-leg hop 20 sec.
ACHIEVED
4.18 mi.@ 8:15
running no arms 120 strides
one-leg hop 60x per leg
5:12 AM 38° 52% 0 mph
Nike cap, C9 gloves, Saucony long-sleeve over tech short-sleeve, New Balance wind jacket & tights. Probably only very slightly overdressed.
Kicked off Day 1 of training for the Ogden marathon. Feels good to be gunning for something. Tried to scout the Lakefront Trail for something resembling hills for tomorrow's repeats. Saw only 3 runners, 3 bikers and 1 raccoon this morning.
PRE RUN
nothing
POST RUN
8 fl. oz. chocolate almond milk, 4 oz. ham steak & 2 extra large eggs
Sunday, December 4, 2011
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