Training Log Archive: kensrIn the 7 days ending May 6, 2012:
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Sunday May 6, 2012 #
8 AM
Road Running warm up/down 9:00 [2] 0.8 mi (11:15 / mi) +5m 11:02 / mi
Road Running race (Springfield Dam Run) 29:56 [4] 4.0 mi (7:29 / mi) +67m 7:07 / mi
Perfect day: about 50F, overcast, no wind. Not sure how this would go as I've been off all week. Good warm up, so took off at a fair pace. Hit a short, serious climb at the end of mile 1, then further slight climb to dam and mile 2. Mostly down on the way back. So really an attractive profile for fast time.
Splits: 7.28, 8.07, 7.06, 7.20
Off from three year's ago 29.06 by 50 sec. Not too bad, was looking to stay under 30, although a month ago I was aiming for under 29. Think I can resume training again and work more intervals.
2nd in age group; shamed by Ruthie who took the 1st place medal in hers!
Splits: 7.28, 8.07, 7.06, 7.20
Off from three year's ago 29.06 by 50 sec. Not too bad, was looking to stay under 30, although a month ago I was aiming for under 29. Think I can resume training again and work more intervals.
2nd in age group; shamed by Ruthie who took the 1st place medal in hers!
Road Running warm up/down 28:23 [2] 1.5 mi (18:55 / mi) +32m 17:45 / mi
5 PM
Strength 1:10:00 [4]
weight:159lbs
Body seems relatively stable, so back to full sets:
3 x 30 arms, legs, core
3 x 100 side jumps
3 x 40 situps
3 x 10 pull ups
Skipped the planks as they seem to bother L shoulder; plus didn't want extra stress on neck.
3 x 30 arms, legs, core
3 x 100 side jumps
3 x 40 situps
3 x 10 pull ups
Skipped the planks as they seem to bother L shoulder; plus didn't want extra stress on neck.
Saturday May 5, 2012 #
Event: 33rd West Point A Meet
10 AM
Note
Another couple hours yesterday and today doing litter pickup for Green Up Day. Had to hit a couple spots multiple times as the McDonalds bags and Bud cans keep regenerating.
3 PM
Track workout intervals 13:41 [3] 1.33 mi (10:17 / mi) +3m 10:13 / mi
Warm up, and 4 x 200 at 7.20 pace with 200 in between. Casual resumption to running. Felt good.
Thursday May 3, 2012 #
Strength 35:00 [2]
Light strength, 2 x 20 reps arms, legs, core
2 x 6 pullups
2 x 6 pullups
Wednesday May 2, 2012 #
Note
Well, got rid of the neck brace yesterday, but the doctors are still trying to decide whether to do an MRI on the neck injury. No pain, but still some limits to range of motion.
Stretching 10:00 [0]
Easy stretching, mostly legs to see if those two knots in my hamstrings will go away.
Monday Apr 30, 2012 #
Walking (Route 11) 1:00:00 [1] 2.5 mi (24:00 / mi)
With Casey doing litter pickup for VT Green Up day. Neck okay, but hard to really say since it's been in the brace since last night. Not fun trying to sleep.