2009-04-05 Week in review

Whoops. Missed another weekly update for last week. Apologies to both of you (I think only two people ever see this blog :-)). Last week was only 15 miles of running. Mostly at quick pace, but only 15 miles total. I also did a few bike rides on the trainer.

Last week and this were dedicated to recovery from the Slowtwitch 100/100. I feel much better now. I'm looking forward to doing some faster runs, even if my total mileage drops a bit. I think 20-25 miles/week is a good target, with more of the runs being fast.

Monday: 2.0 miles, 16:00. Treadmill.

Tuesday: 1.0 miles, 7:30. Treadmill. Didn't feel like doing more, so I didn't :).

Wednesday: 2.1 miles, 17:55. Around the 'hood.

Thursday: 3.1 miles, 23:15. All at 8.0mph, 0.5% on the treadmill.

Friday: 1.0 miles, 8:36.

Saturday: 1.1 miles, 9:32

Sunday: 7.28 miles, 1:09:26, 9:32/mile. Appalachian Trail run with wdh. Did my normal A.T. route from Trindle to the Carlisle pike, then back. Went out a bit too fast, because my stomach wouldn't take fluids and I felt like I was working on the return trip. My legs were sore for a day or two after this one, which makes sense because it was almost half my miles for the week, and I was working rather hard. Great spring day for a run, though! First time I've done my A.T. run with company.

Weekly total: 17:58, 2:32:14, 8:40/mile pace.


2009-03-22 Week in review

Hrrmmm... Forgot to update last week. Last week was 25.59 miles, 3:45:42, 8:49/mile average pace.

Monday: 3.20 miles, 31:00. Down Derry St. and back.

Tuesday: 3.40 miles, 0:30:40. Again on Derry St.

Wednesday: 6.50 miles, 1:00:00. Stoney Creek trail. Wonderful spring day for a run. A slight guess on both the time and the distance, as I wasn't using my GPS, and only used my iPod on the return trip.

Thursday: 3.60 miles, 0:30:00. Treadmill.

Friday: 3.60 miles, 0:30:00. Clone of yesterday's workout, but I didn't plan it that way. I mixed up the speeds, but ended up going exactly the same distance.

Saturday: 3.20 miles, 0:30:56. Around the hood.

Sunday: 3.51 miles, 30:02. Treadmill. Have a slight head/chest cold, so I didn't want to push it. This run marked the 100th run of at least 30:00 in 98 days. Now that I'm done with the Slowtwitch 100/100 challenge, I can reevaluate what to do from here.

Weekly total: 27.01 miles, 4:02:38, 8:59/mile pace.


2009-03-09 Week in review

Monday: Run 30 min, 3.5 mi. Mix of inclines/flat. Legs felt pretty good.

Tuesday: Bike 17 min, 5.0 mi. Hehehehe. I'm actually logging a 17 minute bike ride. Oh well... Like my swim earlier, I'll measure it, so I'll manage it. Adamo saddle feels good, but definitely rough on my sitbones. I will adjust to that. The awesome part is the absolute lack of ANY pressure on my taint :-). Run 30 min 20 sec, 3.5 mi. Felt sluggish. Swim 10 min, 500.0 yds [Sigh] Maybe if I log them, I will do them more often? Who knows. Anyway, this was an awful swim. I was doing 100's, taking off at 2:00, but my times slid to 1:50/100 after only 4 sets! Gross! I know it comes back quickly, but... damn.

Wednesday: Run 30 min 39 sec, 3.27 mi. Run around the hood. Took the hilly route to burn some angsty energy.

Thursday: Run 34 min 5 sec, 4.0 mi. All 7.0mph, all 0.5% grade. Felt ok. No HRM strap, but the handles said 150 at the end.

Friday: Run 31 min 1 sec, 3.25 mi. Out/back near Derry st. Felt horrible! Probably because I at nothing for hours after yesterday's run.

Saturday: Run 55 min 26 sec, 6.2 mi. Two laps clockwise at Wildwood. Hills on first lap, lower trail + boardwalk + short out/back on wrong boardwalk on the second lap. Total distance is probably > 6.2 because the second lap distance was longer. But I'm calling it 6.2 because the extra mileage was dead flat instead of hilly. FIrst lap 26:44 (~7.0 mph, ~8:35mile), second lap 28:42. Pleanty of people+dogs enjoying the nice warm weather. First run in shorts + tee in a LONG time! Felt pretty good overall. No GPS or HRM, just my iPod as stopwatch.

Sunday: Run 30 min 15 sec, 3.4 mi. Only had my stopwatch, so I'm guessing the distance based on effort. Legs are sore from yesterday, which is actually a surprise. Yesterday's run didn't seem like it was *that* hard, and I did a good job of using the roller/stick after. Go figure.

Weekly totals: 27.12 miles running, non-zero amounts of swimming biking :-). I'm temporarily without SportTracks to help with average pacing, but overall it was an ok week.


2009-03-01 Week in review

Another all-run week. But I'm in the process of doing my spring tuning on the bikes, so they will probably see some use soon :-).

Monday: 31:00, 3.35 mi. Just an easy cruise on the treadmill. Calves were both a bit tight.
Tuesday: 30:20, 3.34 mi. Blah. Boring treadmill run. Legs weren't feeling fresh at all!
Wednesday: 32:00, 3.4 mi. I'm guessing slightly on the distance. I had to switch treadmills twice, and forgot my mileage totals. I know the total time was 32:00, and I was running a mix of speeds between 6.5 and 7.1, so I'm guessing 6.8 average.
Thursday: 31:00, 3.5 mi. Had to switch treadmill 3 f'ing times. What's with all the broken treadmills lately?
Friday: 30:00, 3.6 mi. Started at 6.8mph, then after 15:00 I was bored so I started to up the speed every minute. I stopped bumping the speed up a few minutes before hitting 30:00.
Saturday: 31:06, 3.34 mi. One loop at Wildwood. Intended to do 2 loops, but just felt crappy the entire time.
Sunday #1: Treadmill. 30:00 min, 3.65 mi. Started at 6.8mph, bumped speed 0.1mph every 0.1 miles after (forget when I started). All at 0.5% grade. Was tired at the start, but felt ok by the end.
Sunday #2: 37:08, 3.75 mi. Decided to double up today, to make up for yesterday's puss-fest. Didn't plan on making this run a hilly one, but I couldn't stand the thought of a simple out/back, and the only option was to go up the ridge via 48th/50th. This run was cold and hard on the legs (on the roads instead of treadmill), but I'm glad I did it.

Weekly total: 28.13 miles, 4:12:35, 8:59/mile average pace. My legs never really felt fresh all week... but I guess that's what happens when you run every friggin' day :-).

Run-at-least-1.0-mile-per-day streak now at 296.


2009-02-22 Week in review

Yet another all-run week... but I swear, I'm going to start hitting the bike again soon!

Monday: 3.25 miles, 30:00. Treadmill @ Hotel near Philly. Right big toe was inexplicably sore at the start, but felt fine by the end.
Tuesday: 3.44 miles, 30:00. Treadmill @ LA Fitness. Caffeine with lunch had me wired. HR was lower than normal for the speed.
Wednesday: 3.46 miles, 30:00. Treadmill @ LA Fitness.
Thursday: 3.38 miles, 31:00. Treadmill @ LA Fitness. Felt sluggish.
Friday: 4.00 miles, 33:00. Treadmill @ LA Fitness. 5:00 @ 6.8mph, 1.0 mile @ 8.5mph, then down to 7.0mph until 4.0 miles. HR maxed at 160 during the 8.5mph stretch, which felt just fine.
Saturdy: 6.05 miles, 52:45. Conewago trail with Bill, Nate, Justin, Eric. Felt crappy at the start, but pretty good by the end. Did last mile hard, but started it WAY too hard, and faded at the half-mile marker. Last mile still came in at 7:12.
Sunday: 3.54 miles, 30:20. Treadmill @ LA Fitness. I intended to go longer, but lack of food and liquids had my body telling me to stop when my 30:00 was up.

Weekly total: 27.12 miles, 3:57:25 (8:45/mile avg. pace). Not a bad week. Will probably try to get back to 30 miles next week.


2009-02-15 Week in review

Monday: 4.08 miles, 34:16. On Conewago trail on my way back from a client's site.
Tuesday: 3.75 miles, 34:00. Treadmill @ LA Fitness.
Wednesday: 3.25 miles, 30:00. Treadmill @ LA Fitness.
Thursday: Double. 4.0 miles, 34:00. Had a lot of anxiety (work... everything else is going quite well these days). The run didn't really help me deal with the anxiety, so I talked wdh in to joining me for a run at Wildwood. 3.51 miles in 30:04 for the second run.
Friday: 3.36 miles, 31:00. Treadmill @ LA Fitness.
Saturday: 5.02 miles, 45:36. One lap at Wildwood (taking the boardwalk and the East Shore trail to skip all of the hills :)), then out/back on the canal to bring it up to 5 miles.
Sunday: 3.25 miles, 30:00. Treadmill @ Desmond hotel in Malvern, where Mary Beth is at a conference. Treadmill was a bit weird, but the 30 minutes went quick because I had some good podcasts.

Total for the week: 30.22 miles, 4:28:56, 8:54/mile average pace. This is slightly more than the 10% bump I was looking for week-over-week, so I'll probably scale down this week to recover.

"Run at least 1.0 miles/day" streak is at 282 days... Jon's record is about to fall :-). Slowtwitch's "100 runs / 100 days" score is sitting at 63 runs in 62 days.


2009-02-08 Week in review

Another all-run week. Been feeling generally good, but unmotivated to do long workouts. We had a nasty January (7 degrees colder than last January!), but hopefully February will allow more outside running. I love running in 40-50 degree weather.

Monday: Treadmill. 3.45 in 30:00. Started at 7.0mph, dropped speed after a while because my body just wasn't feeling it (tight calf muscles).
Tuesday: Treadmill. 3.50 in 30:00. Don't remember the details, but I think I was doing 6.8 for 20 minutes, then increased the speed until the end.
Wednesday: Treadmill. 3.30 in 30:00. Boooooring.
Thursday: Treadmill with wdh. 3.75 miles in 30:00. 6.8mph for 10 minutes, then +0.1mph/minute. Moved up even more to get to 9.0mph at the end of the 30:00. Felt great.
Friday: Treadmill. 3.25 miles, 30:00. HR cap at 140, adjusting incline to stay under cap.
Saturday: Two laps @ Wildwood with wdh. I was a whiny bitch after the hills started :-). I'm very, very weak on the hills these days!
Sunday: Treadmill. 3.51 miles, 31:00. All at 1% grade, 6.8mph.

Weekly totals: 27.07 miles in 4:04:55, for 9:03 pace. No specific injuries on the horizon, but I'm still doing massage and using my foam roller when I get a chance.

In other fitness news: I appear to be stalled in the high 30's in my pushup challenge. We usually do the challenge Monday afternoons, but I'm going to be at a client's site tomorrow, so I did my pushups today and only got 37. I think the extra energy from the fellas at work would have pushed me to 40, but it just wasn't there when I was on my own. Looks like it is going to take me a LONG time to get to 100!