Took today off. I was hoping to get a long run in tomorrow, but now they are calling for highs in the single digits with wind chills well below zero. I guess I'll wait for a gametime decision whether I do it outside or at the gym on the treadmill. Oh, how I hate treadmill running, especially for longer runs.
1F + 15mph wind + blowing snow = run on treadmill. [img]/images/graemlins/frown.gif[/img]
On the other hand they're calling for a warm spell into the thirties and forties by the end of this coming up week.
The weather sucks, way to pound it out on the treadmill. Do you leave it flat on long runs or give it some incline? Your training is going to have you very well prepared for your upcomming races.
On the long runs I just leave it at 1%(I'm sure you've heard how 1% incline on the TM is supposed to better equate to running outside.) and try to zone out. I do play with the speed a little just to break the monotony.
I was a little worried last night. My right shin down near my ankle was quite sore. Especially if I put pressure on it. But when I woke up this morning it felt fine, no issue at all. And it didn't cause me any problems at the gym today. It wasn't the shoes as I wore my regular pair, so I'm guessing that it was just a long run on th treadmill- probably changing my gait somewhat. Hopefully it'll feel OK after tommorrow's run. The weather is supposed to be a little warmer. [img]/images/graemlins/smile.gif[/img]
Today's workout wasn't bad, but nothing great either. I just wanted to get it done to get back in time for the race. My legs were feeling pretty dead, though.
40 days to my 1/2-M! [img]/images/graemlins/grin.gif[/img] [img]/images/graemlins/grin.gif[/img]
5.4 mile run
43:04 (avg pace 7:59 [img]/images/graemlins/smile.gif[/img])
splits:
.97 miles 8:02 (8:17/mile pace)
1.5 miles 12:18 (8:03 pace; 8:12 pace total)
2.5 miles 19:59 (7:41 pace; 8:00 pace total)
3.6 miles 29:02 (8:00 pace; 8:00 pace total)
4.4 miles 35:05 (7:51 pace; 7:58 pace total)
5.4 miles 43:04 (7:59 pace; 7:59 pace total)
Way over-analyzed this run. LOL. What can I say? I like numbers- not a bad thing for a future accountant. Antways, this run was not bad; very happy with my pace. The reason for the exceptional time around 1.5 and 2.5 miles was a downhill stretch and the wind happened to shift and it was at my back, so I just kind of opened it up (well, for me). The last 1.6 miles were brutal- straight into the jaws of a 25 mph headwind. It sure was cold. My last mile would have been about a 7:30 without the wind.
3 mile recovery run
25:01 (8:20 pace)
mile one 8:15
mile two 8:22
mile three 8:23
Uninspired workout. I haven't done hack squats in forever, so I went light to try to get used to them again. Pullups felt really weak too. I haven't slept very well the last few nights (up late watching 24 last night) so I wonder if that's why I feel the way I do.
The run wasn't bad. Nice and slow to try to approximate my race pace. My legs felt like lead and were real tight for the first two and felt pretty good for the third, but definitely didn't want to do anymore today. At least the wind was a little better (only 15mph).
A negative split! Granted it was slightly uphill going out, but I had to run into the wind (15-20 mph again) coming back. I put a good effort into this one and it felt good.
I can't tell you how excited I am about this upcoming race. I've done 5 and 10k races but these will be so different, I think. Plus, my training seems to be going well, and with all this effort I know it will make it worthwhile. My algebra instructor is a pro marathon runner (she's sponsored by the local running store) and I was able to talk a little bit about running with her after class the other day. It was pretty cool to talk to her about running.
Edit: Someone rated my log 5 stars! Way cool. Thanks!
ant. sets
BB lunges
115x10 (what the...oh, I put 35s not 25s on)
95x15 (plain wore out- couldn't get all 18)
DB bench press
2x60x18
ant. sets
standing calf raise
30x2x18
EZ curl
58x2x18
Legs are just fried from my run yesterday and squats and lunges today. Hope I can walk tomorrow [img]/images/graemlins/crazy.gif[/img]. I'll probably do a little easy bike riding tomorrow, or, if its nice out, take leisurely stroll down to the library. I'm shooting for a 9 miler on Saturday so I want to make sure I'm halfway rested for it. Hope I can do it outside this week.
Those 18 rep sets are brutal. Lunges and other unilateral leg work alwasy causes more soreness for me than squats. I hope the weather holds for you on Saturday, treadmill running sucks. You have benn putting in some solid long runs at about 8 minute pace, making good improvement. Keep it up man!
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Those 18 rep sets are brutal. Lunges and other unilateral leg work alwasy causes more soreness for me than squats. I hope the weather holds for you on Saturday, treadmill running sucks. You have benn putting in some solid long runs at about 8 minute pace, making good improvement. Keep it up man!
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Thanks Buk. 18 reps is a BUNCH of reps. I really have been pleased with my pace, especially as the runs get longer. I really hope I will be able to meet my goal pace of 8:15-8:20.
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BB lunges
115x10 (what the...oh, I put 35s not 25s on)
95x15 (plain wore out- couldn't get all 18)
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Bummer! but good work just goes to show what ya can do without thinking some time
Boy are you gonna ache tomorrow hope you stretched long and hard!
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BFG-
There's this hottie that works at my gym and I paid more attention talking to her then lifting today. In fact she talked me into running a 15k with her in a couple weeks.
Oh, I'm the worst at regularly stretching. I just kind of do it whenever I think about it, which isn't often enough.
You'll get the goal pace -- your training paces are faster than your goal and you'll be able to carry them out for a longer distance because of your pre-race taper (makes a huge difference) plus the adrenaline rush of the race.
How far out from your Half is the 15K? That should be a great trainer... Unless the hottie is slow! [img]/images/graemlins/tongue.gif[/img]
18 rep lunges are evil. I backed down to 2x35# DBs for 15 reps this morning, and I still thought I was going to throw up.
The 15K is exactly one week before the race. I'm scheduled to do a 10 miler that day, so a nice and slow 15K with a hottie should fit the bill. Then my taper for a week- 4 on Monday, three on Tuesday (which I may not do- my tuesday runs are usually tougher on me) and two on Wednesday, with Thursday and Friday off. My Mom will be in town Tuesday night, but she knows not to expect too much til after the race.
REST DAY!
All I did today was do homework, study, and complete my taxes. Earlier this afternoon I went for a couple mile stroll to the library where I picked up "Into Thin Air" by John Krakauer. It's about the disasterous attempt to scale Mt Everest back in 1996. Looks really good and heard lots of good reviews about it. Anyway, that is all the physical activity I did today. I should be well rested for my run tomorrow. Hopefully the soreness due to lunges will be gone from my legs and ass!
Twins, I spent Friday evening doing my taxes too. LOL. Exciting couple of guys, eh? As for the book, you'll love it. It was one of the most gripping reads I've ever made. An absolutely amazing story. Enjoy the read.
splits
mile 1 8:16
mile 2 8:40 What the heck?
mile 3 8:18
mile 4 8:16
mile 5 8:08
mile 6 8:12
mile 7 8:03
mile 8 7:47 What the heck??
mile 9 7:35 Huh?
What a crazy run. I must have fallen asleep or something on mile 2. Miles 3-5.5 were straight into a thirty mph wind. Miles 6-8.5 were slightly downhill with that wind at my back. That's probably what accounts for the major speeding up near the end. And the last half mile was all out. I knew I had a decent time going, so I just hammered it as hard as I could.
It was sunny when I left, but about 6 miles a sudden snow squall popped up and I could barely see twenty feet in front of me. I had no reflective stuff on and was hoping just to not get hit by some dimwitted driver. Of course, I'm the dimwit for being out there running, right? [img]/images/graemlins/wink.gif[/img]
Luckily it only lasted about ten minutes and it cleared up.
For fun I'll post a picture of the elevation changes over the route I took.
The scale makes it look like I ran through the Himalayas. LOL
Edit: Most of it's there. Seems to have cut of the last little bit of the route.
Nothing special here. My legs felt pretty good after yesterday's run. They were a little fatigued, but at least no squats or lunges today.
I feel like I'm just kind of going through the motions with my lifting lately. I've got to find a way to stop that. Maybe a new program. Maybe it's just the running taking it out of me. I don't know. One thing I do know is the running takes priority over the lifting right know, so if either is cut back it will be the weights. But I don't want to have to do that.
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Hey, at least I'm getting a decent refund! LOL
The book is great so far. I had to force myself to put it down so I would get some sleep last night. I had dreams of mountain climbing all night!
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There's also a version of the tale written by the Russian climber (can't remember his name off the top of my head) if you're interested after you finish this book. It's not as well-written but it is an interesting different perspective on the events.
Hey Jim - nice 9-mile run and ramp-up at the end. You're going to smoke your 1/2-M goal time.
It is difficult to maintain high intensity on running and weights. You're probably adapting to the increased running, which reduces the oomph on the weights. I think your oomph will come back as your required recovery time drops. An alternative is to temporarily switch to a 2 day per week weight program.
That does sound like an interesting book. I'll have to look for that one at the library!
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Hey, at least I'm getting a decent refund! LOL
The book is great so far. I had to force myself to put it down so I would get some sleep last night. I had dreams of mountain climbing all night!
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There's also a version of the tale written by the Russian climber (can't remember his name off the top of my head) if you're interested after you finish this book. It's not as well-written but it is an interesting different perspective on the events.
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K-
I'm halfway through it already. If you think of the title of the other be sure to let me know. I'm going on vacation in about a week and will need to have a new book to take with me. Thanks.
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Hey Jim - nice 9-mile run and ramp-up at the end. You're going to smoke your 1/2-M goal time.
It is difficult to maintain high intensity on running and weights. You're probably adapting to the increased running, which reduces the oomph on the weights. I think your oomph will come back as your required recovery time drops. An alternative is to temporarily switch to a 2 day per week weight program.
That does sound like an interesting book. I'll have to look for that one at the library!
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Thanks for the props, Dave! I don't want to take any training days out, but I may go to a two split for the weights as I get a little closer to race day. My run times keep getting better, so I'm not sure. I'll definitly cut lower body out during my taper week.
I highly recommend the book. I have had to force myself to put it down to either study or sleep the last couple nights. Dang mid-terms.
Jim, the book was called "The Climb" by the Russian climber, Boukreev. Here's the link at amazon.ca. (Sorry, I should have done amazon.com for you .... d'oh!)
Thanks, K. His name and a little about his attitudes toward inexperienced climbers has been brought up in this book. It would be interesting to hear his story. Seems he was responsible for making Scott Fischer's (one of the guides killed) job alot tougher than it needed to be.
Yes, Boukreev takes a good deal of heat in the "Into Thin Air" book and the "Climb" is his answer to those criticisms. Like I said, it's nowhere near as compelling a read but it's interesting if for no other reason than often you don't get to see the other side of the story.
Re: My Better Me than You Log
Linear Mode
