What's your run?
Another sunrise on the stairs of the JFK. 5 times at 4:29, 4:14, 4:17, 4:22, 4:25. Just 10 min. on the elliptical for a cool down and arms Nautilus and dumb-bell workout and stretches to boot.
Keep running!
....A.Word.A.Day--rangy This week's theme: words to describe people. rangy (RAYN-jee) adjective 1. Slim and long-limbed. 2. Inclined to roaming.
....suits me.
Have you picked a place to meet? I am looking forward to it.
Sadly, Ginger is going to take some time off (that leg thing again). I will need support to run 10 miles without her (as I wrote that I realize I have never run ten miles without Ginger, oh my). I would love as much company as possible. We can meet at Eagle Lake at 10.
what your route will be? I will probably not be up for 10, but possibly can hook up with you somehow along the way, and run part of it with you.
Sorry to hear your leg is bothering you again, Ginger! :-(
18 minutes of repeats on Paradise Hill. Could have probably picked a better hill. I was hoping to do longer hill repeats -- somewhere between 2-3 minutes, but because of the ice, the section I used gave me only about 54 seconds of hill. Just did more of them to fill out the time.
Also, excess phlegm from a low-grade cold has been making me feel like my oxygen valve is throttled about half-way down for the past few days. FIgure it's just like heavy shoes -- all good training.
"....Here kitty, kitty"
That's definitely the way to look at it. Today was a shock to my body after having run in temps 30-40+ degrees warmer for almost the last 2 weeks.
Lake loop....hilly 7 in 47:30 or so.
-Chris
What is an appropriate length for a hill? "Our hill" is 3/10 of a mile. We see the workouts of some of the local speedsters when our runs cross paths and they have picked hills that look like they are about.1 -.15 and not quite as steep. They are really charging their hills and doing a lot more repeats. We are maxed out at 8 repeats + wu and cd gets us 7 miles and the hardest workout of the week.
I think most common hill repeats are set to last about 90 seconds. That allows sufficient time for your heart rate to climb to near maximum (at least after the first few repeats) and is still short enough so that you can maintain a hard effort.
I think you can take as long as you need to recover. Obviously most recoveries last the period of time it takes you to jog back down the hill. But hills are a good workout for the treadmill also, if only because you can then eliminate all risk of injury from running downhill and one of the best reasons to do hills is to build strength through hard efforts while not risking the damage of speedwork.
For marathon training at least, I think I've seen a few programs that start out with 4 to 6 90-second repeats and then increase those by one per week until you reach 10 to 12.
They'll definitely make you strong. I don't think the exact grade is terribly critical as long as you run them hard enough to top out your heart rate. To get there if it's flatter, you run faster; steeper, you run slower. I kind of like a hill that gets steeper as you go, but then flattens out at the top so you can get the experience of rebuilding a little speed.
JC's done some research on the physiological benefits of hill repeats that last longer than 90 seconds. Maybe he will add here also.
Brian - Would you recommend running on the carriage roads? Are they better than they were yesterday? Or am I better off sticking to pavement? Trying to plan out my run for later this afternoon.
Thanks!
I'd say they're generally better than yesterday in that there's more thawed area, but the icy spots that remain are wet and slick. No problem for an easy run going single file. It'd be hazardous only for a group race.
Thanks for the tip, Brian.
They were totally clear by the time Judson and I got out there.
But Later, off to the movies.
Hills have to wait.
Sorry I haven't been very ative today, I spent most of the day working on Maine Running History stuff. I finally found one of Ronald Dyers Newsletters, The Pine Tree Road Runner. Very cool stuff, only problem there are a lot more I need to find from the last 1960's and early 70's.
One hill workout Kelly had me do a couple times last winter was to start flat, couple miles of warmup, then add 1% every minute until you get to 5%, back down, repeat a couple of times -- the challenge was to increase the pace over each set, but hold a steady pace with the changing slope. I frequently wore my HRM, which will graph my HR onto my computer, and it was cool to look at because the graph would look like a mountain range as I went up and down.
I was a bit late arriving, so only got 50 minutes of my session.
. . . and about 10 times up and down the stairs to get all the post-holiday trash out.
8/8 double
8 this morning, some with Brian. 8 this evening, with Matt H.
Carriage roads are great now. You sink in about a quarter inch and they are so soft.
too! 8/5 with me, myself and I on the treadmill. Not very exciting.
On a nie day like this!!!
Single 8, on the carraige roads with Judson. Wind was blowing about 20 mph out there, which made the way back feel great.
on the mill. Just six. No superman totals today.
Duck Bridge, Witch Hole - I have wondered how far that loop was and after looking at the handy dandy map with mileage totals right here on this website, I know. That is very useful. Thanks.
Less slippery today, and with Liddy. We counted at least 4 beaver lodges, very cool.
all around it sounds like. High 40's here in Canton and it's only supposed to get nicer!! Ran 9.5 or so with a guy on the track team. Definitely is nice to have the guys back to run with.
one precious mile running (8:34) + 3.4 walking Didn't hurt at all, totally wanted to just keep running, and had to keep telling myself that even though it feels ok, I don't know how much it would take to crack it again and I don't want another six weeks off. Anyway... ohmygoditfeltsogood cgatchell -- Running = love -- ;)
6000 yds w/ Tim as- 4oo swim, 3oo kick, 3oo pull 1o x 5o free on :5o as drill / swim by 25 2 x (4 x 25 on :30) -first set build, second set all out fast 2oo easy free Sprint test set: 1o x [5o fly sprint on 1:00, 1oo free easy on 2:oo) 4 x 2oo IM 2oo back 4 x 1oo IM 4oo pull 8oo swim
Fly set did not go well, split-wise. My times were the same as when I do a 3ox5o fly set, and with the generous intervals of a test set they should have been much faster. I just wasn't "on form" today (picked that term up from a cycling book I just read, but it seems to fit for swimming too). However, Tim told me I should learn to breathe every 2 or 3 strokes -- which I do in free, but have never tried in fly. I spent the last 7 repeats of the set breathing every three. That at least made my armstrokes faster and more fluid, but the lactic acid that built up in my legs from the lack of O2 HURT. It's just something my body needs to adjust to. If you think you get out of breath running.... try swimming fly sets. The catch-phrase of the morning for us was "use those pretty little hips!" because apparently I wasn't kicking well, either. Anyway... Tim wrote the workout, it was his set, and he was swimming 30-32 sec for the fly, so at least it went well for him. I had my liquid lightening day Monday, maybe that took more out of me than I thought.
So... quick shower and to the gym for a very intense hour of spinning, at the end of which I felt a little lightheaded, but that went away after I ate something.
Off to get Xrays, which Dr. Curran said looked fine and I'm good to go, as long as it doesn't start to hurt again. There is a gorgeous little chunck of bone build up around the fractured spot. YAY little bone!
The rest of my day was 6.5 hrs of volunteering at a blood drive. I tried to donate blood once this summer and once today, and was not able to either time for various reasons. I like volunteering though, and I feel like I'm at least contributing something.
I am soooooooo tired! But good-happy-tired!
An easy 6 this morning then the 5/4/3/2/1 workout that I've outlined before in the afternoon with the team. With warmup and cooldown the workout was about 10 miles, so 16 on the day. After was abs and lifting and 15 minutes in the ice bath.
but not in vain. low intensity.
50 minutes on the recumbent bike. 10 minute warm up; 30 minute time trial effort; 10 minute cool down. Was able to keep a pretty steady 21-22 mph pace for 30+ minutes without duct taping my feet to the pedals. Took Lid's advice and padded my back with a towel to prevent "bouncing." (Thanks Lid!)
Ergonomics on the bike for me was not great. I felt like I was too close to the pedals and wasn't able to squeeze all the power out of my legs. But moving the seat back a notch gets me dangerously close to hyperextension of my knee joint. Maybe I need to slouch more.....
It was a nice challenging workout despite the less than optimal fit of the bike and I can tell that I'm at a better fitness level this year than I was last year at this time.
By the way, Ed M., I was sweating to beat the band by the end of the workout. You would have been proud of me!
Sometime around 1pm from my house over to Duck Brook, Witch Hole, Paradise hill backto Duck Brook home just under 8 miles. Saw 2 runners on the loop overall the carriage paath was good except for about a 150 yards just before the Duck Brook hill. It was really a pretty good day the sun almost peeked out a couple of times.
Running/walking = 118 Swimming = 6,000 yards Spinning = 170 min Elliptical = 10 min Pilates = 50 min
60 minutes spinning
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