Training Log Archive: JanetTIn the 7 days ending Feb 25, 2008:
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Monday Feb 25, 2008 #
Exerc. Class 55:00 [1]
I needed an easy day! I'm not necessarily sore or stiff, just really tired from all the running. Most of this class was easy but the step aerobics were a bit of a struggle. Didn't even attempt to do anything resembling a lunge (or curtsey), so as not to tweak my knees any more. Stretching felt great!
Sunday Feb 24, 2008 #
Running (dirt) long 1:29:41 [3] * 6.34 mi (14:09 / mi)
shoes: Trail NB 706 9D # 1
Ran trails at the Pine Bush Preserve again, from the Discovery Center (both sides of New Karner Road). In the two days since it snowed enough people had been on the trails that snowshoes weren't required (and we didn't take them, anyway). I did, however, use YakTrax over my trail shoes, since last time we were here the trail shoes slipped and slid some. Good thing, too, because there were even some icy patches under the snow.
After the first hour I was feeling some of the muscles I worked yesterday and wanted to walk more but didn't. I do think I ran more of the hills than last time I was here.
Temp. started around mid-30's and warmed up as we ran (noon to 1:30) such that some of the snow patches in the sun melted completely by the second time around. :-)
After the first hour I was feeling some of the muscles I worked yesterday and wanted to walk more but didn't. I do think I ran more of the hills than last time I was here.
Temp. started around mid-30's and warmed up as we ran (noon to 1:30) such that some of the snow patches in the sun melted completely by the second time around. :-)
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?).