Today, a solid 35min on the windtrainer.
Yesterday, a session of weights then 3k warmup, 8x100m striders and a 3k track race in a slow 11.49. Pretty happy to just blow out the cobwebs.
Monday, paddled the kyak out on the lake stopping at 3 points to go for a run on lakeside trails. An hour of running and an hour of paddling in total.
Sunday, 2hr 40min hike up and down Mt Alexander via the Great Divide Trail with my wife. Followed up with a relaxed hour run from home into the forests and back.
today AM: walk to school and back
lunchtime: 400s on the Paolo Rosi track. Tried to do my usual warmup drill as recovery on the diagonal on the grass. So it was like start off with a 400 cold (slowish) and then do the drill on the diagonal as recovery. A little unusual but i really enjoyed it especially when the recovery became harder than the 400 (run mostly in lane 2,3 or 4 not to bother the fast guys, so a little longer). There was never any stopping. This is how it went:
400 = 1:51
diag = 1:08 extreme supination
400 = 1:47
diag = 1:09 walk on toe lunges
400 = 1:37
diag = 1:14 extreme pronation
400 = 1:37
diag = 1:18 walk on heels stiff legged
400 = 1:35
diag = 2:18 quadrupedia (yes, slower and more tiring)
400 = 1:35
diag = 1:13 walk backwards, toe pushing
400 = 1:22 (chased a couple o faster guys)
diag = 1:21 extreme supination
400 = 1:33
diag = 1:37 skip, knees to the chest
400 = 1:42
diag = 1:27 extreme pronation
400 = 1:35
diag = 2:07 walk on heels plus high knees
400 = 1:33
diag = 2:41 quadrupedia including straight leg swing
400 = 1:43
diag = 1:21 walk backwards, toe pushing
400 = 1:31
diag = 1:27 skip knees to chest
400 = 1:34
diag = 1:46 extreme pronation
400 = 1:41
diag = 2:00 walk on heels plus high knees
400 = 1:39
diag = 2:49 quadrupedia including straight leg swing
400 = 1:37
exercises at chinup bar = 4:04
400 = 1:24
exercises at chinup bar = 4:12
400 = 1:23
Then had to go. Feeling OK.
-500 days to MOARG in Gimmelwald 2011
did bench press 145*10, 150*8, 155*6, 160*4, 165*2
dumbbell press 100*12, 100*10, 100*8, 120*6
dumbbell chest fly 80*12, 80*10, 90*8, 90*6
then ran as long as i could at 5 min pace around the track. got about 1k. havent ran in about 5 months. not bad i would say.
Not bad at all.
Detailed descriptions seem to be the order of the day.
3 days off, trying to catch up on some needed outside work before fall slips into winter.
Temperature; 43F/7C accompanied by drizzle. The single run in the last 5 days did little to prevent a sluggish heavy sensation in the legs. 10.5 miles covered in 1:40. No creatures stirred under these dismal conditions.
Hoping this run was enough to blow out some of the cobwebs as well.
tpcb,
Should your run in NYC hit any low spots in the area of crowd support, perhaps interject a stint of quadrupedia or other breakdance related moves. Some of the bands are loud enough to practically blow one sideways and might be sufficient to inspire an extemporaneous outbreak.
That is on hell of a workout. Drills imbedded into intervals. Whew. May this bear fruit in NY.
Have you given thought as to footwear for the race yet?? Bear in mind the bridges have stretches of grating that are palpable through the carpeting.
The break dance suggestion was tendered at a giddy moment this AM and will hopefully be taken with a grain of salt.
No Pm run, still raining.
AM: 20mins easy
PM: 20min WU w/10min steady
WU drills and strides
4x2k w/ first km @ 10 pace surging to 1500 pace every 100m 2nd Km V02(3k-5k pace) (6:39, 6:21, 6:21, 6:29) over slightly hilly and turny grass fields.
20min CD
Self massage (foam roller)
Ice bath
stretched out before bed
salt: driske, you know me better by now, i LOLled for real, and may take you up on it!
After running in L'Aquila barefoot, running NYCM in my vibrams should be a pleasure.
today: AM, walk to school and back
35' ish minutes.....weather was very nice.....legs were not so much.....rather stiff for some unexplainable reason.....knees stiff this a.m.......getting old......still gonna give it another go tomorrow (hopefully)...
special 02,
What's been your approach to dietary supplements,i.e. fish oil, glucosamine,etc.???
AM.4 miles@37 minutes. Finished with 4x's30 seconds downhill strides. Cool and damp,34F,overcast.
tpcb, sorry for my crisis in confidence;lol is right
driske wrote:
special 02,
What's been your approach to dietary supplements,i.e. fish oil, glucosamine,etc.???
i take both daily
PM: 35 easy minutes under the rain.
Btw, i found a record of a 18:24 5k in 1982. I tried to post it on the LR 5k median thread but it was not possible.
I do solemnly promise to try to become faster as long as i keep posting here, so help me....
BTW still no Gonzo, huh???
Yesterday 40 mins on the windtrainer -steady buidup through the gears then steady regression. HR 150 through to 165 and down to 155 through the 20mins of big ring work.
Jogged across to the clubrooms in my meal break and did some squats, dips, bench presses, arm work instead of eating.
5k pb is 16.02 1984? but did run 15.48 on the roads, 1st 5k of downhill 12k race in 39.55 same year, I woulda been close to the median back then. Amazing what 160kms a week can do even for a jogger.
yesterday late PM: could not be botheredto wait for the tram so walked home (1hr, 2 big hills)
today AM: walk to school and back, still raining, kids had fun walking with umbrella blown out by gusts. The wonder of adaptation.
-498 days to MOARG, The Mother Of All Running Gatherings, in Gimmelwald, Switzerland, in 2011.
That's another century we just finished...
AM; Took delivery of a 53' trailer full of syrup barrels. Hustled 138x's the 40#'s to their required destination around the neighborhood. No energy left for a run. The deplorable cold rain continues.
PM: Volunteer at HS XC regional meet. There will be frigid mud slung this afternoon Cross-country's finest hour on tap soon.
today lunchtime:
1h07m total, wu, pinewood slalom in villa pamphili, 1 quick 600m, jog home, shower, bike to pick up Ed, long bike commute to a little friend stay-over, commute to work. Will bike home.
35-minute uptempo run, it was raining SO FREAKIN HARD. I don't know if i've ever been wetter/colder during a run. Don't really care what the pace was. Felt like a stud
today: kids athletics. MAde a huge obstacle course in the sahpe of a butterfly: cones, boxes, and poles to make the shape of the wings; tires in the middle to make the body. Started running one wing at the time eventually to make a full loop.
Played fetch with tennis balls, kids lobed it.
today: total 1h08m, 30 mins in villa pamphili at possible marathon pace; then kenyan 10x diagonals at campone with drills including moderate quadrupedia on the recovery; then a briskish-loose 1k which turned out 4m06s; chinup bar. Feel good
Just for laughs, my daughter and wife have both got flu symptoms, including nausea, fever (only my daughter) clogged sinuses (my wife), weakness.
My son and I are ok for the time being.
Keeping cool.
ps correcting previous post, reference to game of fetch: "kids loved it"
AM: walk to school and back. Then chores, chores and more chores. Women of the family still ill. Men's immune system going on overtime. Fingers crossed. Leaving in less than 48 hours.
50' Friday afternoon.....good way to end the work week.....a bit tired, but still felt refreshed......moderate walk on Saturday.....woke up a the crack of dawn and loped 60' along a quiet and scenic path.....nice....