walked back home last night.
585 to Gimmelwald 2011
walked back home last night.
585 to Gimmelwald 2011
today:
another scorching lunchtime Villa Pamphili run; 15 min slow jog, then 10x550m loop with buddy Marco at medium pace plus accel on hill portion; 10 min jog exercises. then some cold water and after that some cold beer. When runners thank each other for a good workout it just all makes sense.
driske wrote:LAdude83- I'm looking back at my NYCM notes to ascertain the name of an Italian restaurant that served us so well it's spoiled me for life.
Thanks, driske. I appreciate it.
Had a recovery week last week with Friday & the weekend totaling 28 miles.
Had Monday off but did do some cross-training.
Earlier this morning, I ran 10. Warmed-up first 5 in just under 36:30 then went into a tempo rhythm for the return trip and finished the second half in 29:59.03 .
Feeling good with my training. Have a great week everyone.
PM. Mellow 2 huurs on the MTB, legs feeling quite flat.Favorable temps. but lots of bugs .
AM. 56F,clear and calm. 3.4 relaxed recovery miles. AHR115 time 32 min. No worries mate.
today: tempoish around villa pamphili with StefanoM. He likes to push it a bit, but i have no idea how fast we went. At one point he said, ok that's enough for me, and i was just getting ready to pick it up. About 45 mins total.
nice 12km by 800m climb coming up on sunday.
65min run on Mt Ida - 2k easy, 2k of tempo climbing, jogged 250m down then fast 250m (very steep), brisk 2k down then 2k tempo climbing again and 4k striding back down. Thick, thick cloud cover on top -no views for the hiker I passed. Cold, maybe 8 deg C. A herd of feral goats, several dozen eastern grey roos, a couple of wallabies. Both wallabies stood like statues as I passed, hoping they weren't seen.
Yesterday was a slogging 18kms of mtn biking in 85mins. Incredibly slow speeds but the heart and legs were really working. About 400m of elevation gain accumulated enroute. The majority of the course is loose rock, tree roots, old bark and heavy mud. Excellent fun.
Tuesday was some fast hill running, 65mins inc 3 climbs and 400m of accumulated elevation gain. Did some fast bits of downhill running too.
Monday, 30mins of fast spinning on the windtrainer. Some weights then 30 mins on the mtn bike inc one solid climb. Flatted near home so pulled the pin a bit earlier than intended.
TPCB, I like the sound of sunday's race. Is it up and down or just uphill only? Either way I'm sure it will be enjoyably tough.
LA, what sort of time goal are you looking for in NY? You seem to be running like a 2.40-50 runner in your training.
This weekend I have just one race. 6.5kms on flattish trails on sunday. I expect my son will be keen to challenge me again.
mopak,
figured you might be enticed by La Speata (checkitout
) i think they exagerrate a bit on their altitude chart but it is all uphill except a rolling hill in the last 500meters. First 3km are 18%. For you, a hop, skip and jump based on the kinda stuff i'm reading in your posts!!!
However, wont be expecting any roo sightings. But ever since meeting you here i've developed this awareness for any animal life i might encounter on my runs...
-584 to Gimmelwald 2011
Go get him, Mopak Junior!!
La Speata; No shortage of natural beauty on your part of the orb either ,tbcp. Surprized to see snowshoing featured as well. I believe mopak would fair nicely on a pair of those , with his affinity for vertical and leg strength.
Legs a bit flat yet since Sat. run. Ran 1 mile PM, then shut it down and walked home on a serenely calm bug free evening.
indeed "ciaspole" (snowshoes) have finally gained some popularity, as it should be in a country traversed and divided by two immpressive mountain ranges!
in the afternoon: 45 mins in villa P with buddy LucaL who underestimated the effect of donating blood earlier this morning. Maybe it was just hot. Anyway walked him home (just to be sure) then came back for some 10x100 strides and exercises at the chinup bar, mild quadrupedia, walked home, rehydrated and then for thirst-quenching taste, a glass of ice-chilled Chinotto Neri with lots of lemon - Italy's little-understood answer to CocaCola and Pepsi...
Drove to check out a friends trail system in a local school forest. John is rightfully happy with the result of his labors. 7 miles of well maintained and seeded ,rolling trails in 63 minutes. Good conversation made the time fly.
Plentiful deer tracks and a flock of turkeys approve the tender young clover presently covering the system.
LAdude83; NYC, We stayed at a hotel on the corner of 79th and Amsterdam. I was happy for that after the marathon. A short walk from Central Park was the only thing seperaating me from a hot shower and soft bed. The upper West side of Manhatten worked well for accessing Central Parks paths for mid week training.
For the life of me I can't remember the name of that restaurant that hit my sweet spot, although I am certain it was located near the SW corner of 79th at Amsterdam.
Nonna on Columbus@ 85th was also very good IMHO. God, I was just a hungry marathoner, how hard are we to please.
I have another brief moment of internet access combined with a few free moments with no urgent responsibilities, so what better use of the opportunity than to check into DYRT! Ha, ha! It is so good to see the thread continues to thrive in my absence. Mucho thanks to tpcb, mopak, and driske for shouldering that burden. And things around here have been rather troll free for some time now. We'll see if my appearance brings back our friend. Ha, ha!
I won't try to recount each of my recent runs for you. Suffice to say that I have progressed to the point where I have eclipsed the 1 hour mark. It had been a while, so I am happy with this accomplishment. Of course there is a bit of an indirect variation with such a marker; as the time/distance goes up, the pace slows. Ha, ha! Anyway I'm hoping to hit the 1 hour marker at least once a week for the forseeable future. Wish me luck!
Okay, back to temporary oblivion now. Hopefully I can check in at some point next week.
Keep up the good work all!
AM haze dispersed as the miles went by revealing a cloudless blue sky by runs end.
3.8 miles at 33 min. One fresh set of small bear tracks 1/4 mile east of our drive. Usual compendium of song birds and crows, other wise quiet.
RD, it's no burden. I'm kind of grateful to the Brojos for keeping this site up and doing. All the others seem droll in comparison.
mopak wrote:
LA, what sort of time goal are you looking for in NY? You seem to be running like a 2.40-50 runner in your training.
Hey mopak. Solid workouts you got going there dude.
Actually, I'm looking to run sub 2:40. Still working on building base and in about 2 weeks will begin running alot more quality mileage; tempos, etc.
driske, thanks once again. I'll be sure to look around and make a quick search on yelp.
Wednesday - 14 miles total, AM-PM 7 miles each
Thursday PM: 5 miles, recovery
Friday PM: 11 miles, progression run. Hoping to see if I can close last 3 miles @ 5:40ish pace
yesterday: rest
today: eventually i might go out and do some strides, but maybe not
tomorrow: uphill race
-582 days to MOARG, in Gimmelwald 2011
AM. Blustery winds and small rainy systems moving through. Temps. at low 60's. Really had to prod myself to get going for this outing.
Covered 7.5miles but it seemed a struggle throughout, especially the hills.
15K slated for tommorow.Hilly dirt backroads for the most part. That should be my forte by now.
Good racing to all you guys.
Mother was in hospital due to lung complications which were not SUPPOSEDLY related to the carotid surgery. A long fortnight. Whew!
Stay out of hospitals and away from MD's.
*anger follows* Obama's health care plan?
Health care plan?? WHAT health care plan??? I suspect for those of us over 50, getting a needle will be our FINAL SOLUTION. Let Congress, the Senate and the whole damned Executive Branch have the SAME coverage & I'll go along with it. Yes YOU Rahm, Nancy, Barry, Chris et al.
Hey, the Lord will us all in HIS good time, but I'd rather go out doing something noble, heroic or winning my age group ONE LAST TIME.
Happy August.
G-
gonzo,
nothing too heroic over here.
my 12k uphill race, pretty brutal, 2 seconds faster than two years ago but nonetheless managed to walk away with some pasta, wine, wine cookies and a bunch of other things.
feeling better at the end but i think all this feling good is going to make me try to spill my guts at some point. ya know, just to try...
Gonzo, Your advice on MD's and hospitals is well taken.
Best wishes for continued recovery in your Mother's case.
Health care plan ??? is right. WTF. Slide in euthansia, loss of personal medical choices, and God knows what else, and call it a health care plan.
These abject hypocrites tell us we are fighting for democratic principles across the globe , while attemting to legislate communism here in the US.
At no time in my life have I felt such a mixture of outrage and fear towards Federal gov't as right now.
Obey, Kohl, Feingold and a host of others will be hearing these views.
9AM.Grandview 15K; Ran 63:48 for age group 2ND, 12th of 100 overall. 55F, light breeze and overcast.
This run didn't go well last year, so the 2:30 improvment was a treat. Good food and good brews aided the recovery process.
Sounds like plenty of enjoyable racing over the weekend, well done Driske and TPCB.
Welcome back Gonzo.
I ran my 6.5km race on sunday. Was feeling less than brilliant in the morning after a long saturday night and a 5.30 wake up.
I was able to chase down my young fella despite his 20sec head start on the handicap, ended up well ahead of him. Ran a so-so 25.41. Most runners seemed to run times that were a little slower than I might have expected.
The inter generational racing was still active. The winner is the father of the 3d placegetter, the son had to give his dad a 4min headstart however.
Tonight was a leisurely run of 50mins after my wife dropped me off on the way home from work. Mostly along an old abandoned railway line through the One Eye Forest and then along the creek.