Sun: 74 min, 11.25 miles along Crescent Trail. 5 mi warm-up, 2 mi at 5:55, 1 min rest, 2 mi at 5:55, 1 min rest, 1 mi at 5:54.
Sat: Trudged through 67 min, 9.5 mi in Rock Creek Park (DC). Beautiful fall day with unusually warm temps.
Fri: 40 min, 6 mi in neighborhoods. 1 hour of flag football... always make me sore. Terrible idea.
10K loop. 28F, flurries. Got" Seasonal Affected Disorder" blues. crappy short overcast days. It's no wonder plane loads of smart people flyover us all the time.
i suppose mediocre refers to the color tonality of your running gear which perfectly matches Fall passing by...today: another wonderful, unplanned rest day. Vaccuming the car after 7 years was better that doing Hot Yoga...
MediocreRunner wrote:
Sun: 74 min, 11.25 miles along Crescent Trail. 5 mi warm-up, 2 mi at 5:55, 1 min rest, 2 mi at 5:55, 1 min rest, 1 mi at 5:54.
Sat: Trudged through 67 min, 9.5 mi in Rock Creek Park (DC). Beautiful fall day with unusually warm temps.
Fri: 40 min, 6 mi in neighborhoods. 1 hour of flag football... always make me sore. Terrible idea.
AM: 18x100m wu sequence. Then fartlek in the pinewood. 60 mins total
PM: nice swim, laps, some tempos, about 40mins
Fri: 41min Easy recovery run
Sat: 1:06 Half flat, half hilly out and back
Sun: OFF
Mon: 40 min Felt tight for half the run,probably due to no running yesterday
today: park, in vibrams, 20 mins light jog. Then hooked up with 3 other running buddies for an 8K loop, 3mins fast, 1min recovery, 2mins fast, 1min recovery, repeat cycle till the end of loop. Ended up in 31:17. Jogged back home. Feeling fine.
Yesterday: fartlek 10x1min fast/1 min slow; total 64 min
Today: drills, 15x100m striders/jog recovery, 5x30m flying
yesterday: won a mild fever with rest
today: resting at well. Meteomen say temps are going to nosedive
tmw: kids athletics
Sunday: 10K tt type race on track
kids athletics and 10x100 striders in pre-race mode.
Weekly catch up.
Monday, rode the mtb the last 12k into work. Rode back with a few little detours for about 17k.
Tuesday, ran out into the Argyle Forest. Hilly, mixed trails. This is mostly regrowth forest from the 1850s gold rush and early 20th c. logging. Really pleasant work with a bit of grunt on the hills.
Wednesday, early morning ride on the mtb along the creek then up to the summit of Mt Ida. It's only a modest climb on a rough rocky road. The last 200m require a bit of granny gear. Charged back home pretty quickly -doing 40s and 50s (kph)on the rocky descents, scaring the crap out of couple of wallabies and a herd of feral goats. 80mins of riding.
Thursday, early morning run along the hilly trails in little Tooborac Forest no.1. Overnight rains made it refreshingly muddy, we are 10 years into the worst drought on record!
80mins with some solid running.
Friday, early morning ride into the Argyle Forest. Mostly minor trails with some good grunty climbs.
Drove to my parents and then drove them to Phillip Island for a nephew's wedding.
Saturday, early morning run in wild weather on Phillip Island. Out to Cape Woolamai (a famous surfbeach). Ran up to the Cape and back. A bit of soft sand running but mostly sandy trails. 60plus kph winds. The foam from the surf was blowing up over my head even though I was 100metres above the sea. An amazing number of wallabies in the scrub beside the track. Nearly collided with one.
Spotted 2 echidnas along the way. This area is the muttonbird (shearwater) rookery. Unfortunately they are still probably a week from returning to their burrows.
Ran for 65mins.
Sunday, another early morning run up to the Cape. Not anywhere near as wild weather wise. Huge seas though.
Looped around the top of the Cape and explored some side tracks with some beach running on very soft sand.
Ended up doing 1hr 50mins.
gotta come visit!
mopak wrote:
... An amazing number of wallabies in the scrub beside the track. Nearly collided with one....
Today:
- Bike to the track.
- Chilly (by Rome standards) 10K race in 38:22 in 5Fs.
- Went way fast at the start (1st km in 3:25 -3:30!) Settled for 2K in 7:37. 5K split was 19:11. At that point was in 3rd place with the eventual winners about 100m in front and a huge chase group about same distance behind. Slowed down between 6km and 8km and was overtaken by main group. Too late to catch up with their 38:00 38:10 finish.
- very pleased, feeling good.
- rode bike back home and ate the table.
Good Health to All.
Last day of running for the year, my teammate made it to Nats so I did a 4 mile time trial around my neighborhood. Made a 20 minute cd and I wanted to beat it.
4:43, 5:01, 5:00, 4:59. 19:44 total. Two mile pr, three mile/5 mile pr, 4 mile PR all in one run.
Been absent for a bit... brief recap of the week.
Hitting 17 miles later this evening (probably in the cold and dark, but whatever) to hit 90 on the week.
2 solid workouts. 1 10K tempo run in 35:32 moderately hilly course.
Other one was 2*5k with 3 minutes recovery, 16:58, 16:27 on the track. Strides after. Felt fit and fast. And I've started to get more consistent about core work and lifting. It's been a solid week of training.
Been absent myself there, a bit. But thanks to the wonderful posters on this thread, the great DYRT thread thrives! You guys are the greatest!!
STILL doing base training. I have no plans for anything else for a while. I'm hoping that months of aerobic work will put me in good shape for whatever awaits me. My coach is not completely on board with this. I think she wants more hands on activity with me. (ha ha) I'm going to make her wait. Absence makes the heart grow fonder, eh?
Keep up the good work, all!
2.4miles, Temp. at a relatively mild 28F. Calm ,overcast, and quiet.Legs felt great.
football for an hour and then 2 mile run home
13 miles yesterday.
3 miles this morning, long workout today.
4*3K, 3 minutes rest, 10 minutes or faster.
Happy Thanksgiving, all! Enjoy your run and your turkey today!
Did an easy 6 miles today at sunset, have a half marathon race on Sunday. Hope the weather is good.
today: easy 1 hour in the park, 10x100m strides.
Mods: if possible can you tell us if DYRT III was taken down? Any chance to get the 15 odd posts on part III grafted onto this original thread?
Cheers, tpcb