Fan Of RD wrote:
Never mind the trolls RD; Glad that you r back at it again.
When you did 10x300 in 40, was it really hard? Like 95-100% effort? Most experts in the 10x300 thread think that sub3;40 1500 shape and I'd love to know if you got near that. Thanks. All the best.
25-minute run + stretches. My eyes were tearing the entire run. Sunny, blustery & cold.
Hey, all, the weekend is here and I'm ready to report. I see things have once again quieted down around here with regards to the trolling. Hopefully it was more than another 3-day ban this time.
I have maintained my plan of running every other day during the week. Things are still on the slow and easy side, but I have moved from 30 minute runs to a 40 minute one yesterday. Everything feels good and I intend to gradually continue the increase in volume. Intensity increases will come later, perhaps. I'm still not 100% sure where I want to go with this. We'll see.
Keep up the good work, all!
Anyone find that wearing shades while running in cold and windy conditions cuts down on the eyes tearing up?
I had bits of frost on my eyelashes when I got done, then realized I'd not worn my sunglasses.
Object lesson.
thought i would post mother-tongue handle wise today...
So, today... on a whim, followed through on running the National Masters XC championships in Fiumicino, to take a break from marathon training.
Must have been 95% grass flat-ish course, ran barefoot, placed somewhere in the middle M45, running 6km at about 4'/km. Wonderfully sunny, defeated some buddies that usually give me quite a whipping... that, and the absence of real fatigue or pain at the end, were good indicators for me....
yesterday: kids athletics, judging from kids reax, figured out a cool way to do some higher and higher jumps...
tpcb
Satrday was a day of spreading crushed rock topping around the backyard where we now have a 12m x 7.5m shed. The workings had left the already very dry yard a dustbowl.
Late in the afternoon I jumped on the mtn bike and headed out to Mt Ida.
A nice tailwind suckered me into going for it. My best time on the climb is 37.15 and roundtrip is 62m. I hammered my way up to the top in 37.40 but laboured the return, the last few kms into a stiff headwind, finishing in 65m. The track is getting really rough due to the lack of rain, friday morning's brief shower was the first shower of rain in 50 days! In some places the dust is 10-15cm thick and loose rock numbers are on the increase, also parts are now very corrugated. Breaking the hour on this course is a small personal goal at the moment.
Yesterday was another 12km race in Melbourne. It became more of a tempo run as I was leg weary and was running on my own much of the way. A bit slower than the previous sunday despite an easier course. Still good value as I wouldn't have run as hard at home on my own.
In hindsight 6 hrs of heavy yard work and a flat chat hill climb tt on the mtn bike aren't an ideal lead in for a race. Such things didn't worry me at 25-45 but now seem to affect me more. Must be getting old and weak.
after hitting a couple weeks at 80 miles I ran a last minute unplanned "09 track season tune up" mile on the track on saturday were I ran 4:38 and a previously planned road 8k race on sunday (today) were I "technically" Pr'ed at 26:11 only to get beat by a guy on a stroller taking my newly entered 30-35 age divsion title. 5th over all.
took part in the American Birkebeiner ski race yesterday.
Covered the 54k in 4:38, nearly finishing in the top 1/4 of the Classic field ,numbering 1224.
Chatted briefly with an Aussie couple at the finish.
They had their favorite ski area reduced to ashes in the fires. I gathered they were from the north of Melbourne.
Older daughter and my wife did the 23k korteloppet as a pair. Youngest daughter tended to the driving and carrying of skiis, spare clothing, and cheer leading duties.
Hayward,WI did a masterful job of hosting 9,500 skiers from 48 states and 25 other countries.
another 30' on the 'mill.....final stages of this cold.....may try to hit the roads today........breathing is good..........
Sunday's time was exactly 24:01
today: lots of bike commuting and 1h30mins run in the psrk
AM: 5 miles easy 37:41/ PM: 5 miles easy 35:51. Longer tomorrow. Man it's cold!
today: bike commmute
40 min. ski outing. Savored the moderate conditions and fast snow.
another 30' on the 'mill.....my cold is gone, but had to supervise some of the gang while they did their lifting, etc......killed 2 birds with one stone, so to speak......Achilles feels fine while running, but stiff the next morning.....doesn't last too long....maybe finally outside today?....
50 minutes easy in the park
yesterday:
55/60/35 pushups
40 situps
10:00 on recumbent bike (tired)
dumbell workout
today: Rest. Feel slight cold coming on. VERY tired, dog woke me up at 3:30AM to go out to do his business last night and I never got back to sleep...very busy day at work, too.
at least the sun is out and it's over 35 degrees F today
20 minute jog followed by a stretch, all in preparation for the Conference Meet.
Ran a nice relaxed 2hrs yesterday, started out along the creek trail then up to the old rail line easement and into One Eye forest. Nice rolling hills, large mobs of kangaroos and flocks of sulfur crested cockatoos. Crossed into Argyle forestand picked it up a bit on the way home, felt good.
Previous day was a nice cruisy hours ride on the mtn bike, monday the same although I did a 20 min slow jog off the bike.
Driske, the area the Aussie couple were talking about was probably Lake Mountain. I don't know what damage occurred up on the xc trails but the nearest town is the now nearly non existent Marysville. 2 buildings are all that is left of Marysville, one of the most beautiful spots in the state.
Tomorrow is another very high fire danger day, 40 deg (at least not 46-47) and strong gusty NW winds. Afternoon change with thunderstorms(probably dry)and strong SW.
The NW blows in from 4000km of dry desert so it is very hot and humidity is non existent. Very easy for a fire to start. Then the coolchange moves in and the winds swirl from north to south. The other threat is electrical storm activity, lightning strikes but no rain.
We had just 1mm of rain last week, first rain here in 50 days and no sign of any next 4 days.
The major fires that swept through 3 weeks ago are now mostly contained. I believe there is still some activity in rugged terrain between Marysville and Healesville.
Several fires broke out on monday, one in the Dandenongs in the east of Melbourne -the area Deek, Ron Clarke, Derek Clayton etc did their long runs. We have had some smoke from a large fire about 1hr west of us.
Jogged to my local indoor track for about 10 minutes, took a dump, walked to the track not really wanting to do anything...did a minute plus hand stand while some aerobics/thai-bo/dance class was jamming out to some hip hop tunes, jogged around for a minute or two, went to the bubbler, got a drink, talked to some dude I knew stretching out by the track...jogged to the start line to run a 10 mile controlled progression bobbing and weaving joggers for 80 laps or so running 6:04, 5:53, 5:54, 5:52, 5:47, 5:46, 5:48, 5:48, 5:50, 5:45, 5:41 to total ten slow boring miles on an indoor track in 58:27 and then I cooled down a little, ran bare foot a little and jogged home on some iced over nature trail and climbed up some huge ass hill and wondered what the f*** I was doing, etc....