Yes Walpole, I LOVE that race. I've only missed 2 years out of the past 25 there, owing to injuries.
Kids will be kids. At least they were out there getting after it.
Yes Walpole, I LOVE that race. I've only missed 2 years out of the past 25 there, owing to injuries.
Kids will be kids. At least they were out there getting after it.
good stuff, gonzo....it looks like a lot of the Walpole kids finished well.....they have a good team and are well coached....the others will learn.....day off yesterday due to a stiff back that's been bothering me lately.....looking to return to action on thursday....
today: slow jog (about a mile from the entrance) to the "campone" (big flat field in Villa pamphili, about 600m perimeter)
Then: 18x100m strides, with 100m walk back recovery doing various foot exercises (quite tiring)
3x about 600m, 1:50 average, reasonable recovery not quite full. At lunchtime, really hot, feeling good.
2 3/4 miles, on hills then stretches...felt a bit tired after 2-3 accelerations
8 AM, 4 mile cattle check,37 min.
3 PM, light 3 mile run with CC team, racing again tomm.
9 PM, Track, 1 mile WU@ 8 min . 6X's 800 , 1 Mile CD
3:17
3:11
3:03
3:05
3:03
2:58 over and out.
Decent workout for a Junior HS female runner...
Triples? Nice going driske.
Today: bike commute thus far.
mwwwin wrote:
Decent workout for a Junior HS female runner...
He's baaaaack!
23-Aug Sat 5.0 29:10 hills 6pm 1:30, 29, 27,24 out of shape
23-Aug Sat 6.0 42 10pm, easy run, legs tired from hills
24-Aug Sun 5.0 29:50 11am, legs tired, stiff, last .6 in 3 minutes
24-Aug Sun 4.0 24:49 5pm 10X260,280,300,320 leg press
24-Aug Sun 3.5 23 10pm legs chafing, felt ok otherwise
25-Aug Mon 5.0 31 11am, legs tired, leg press 5X300,320,340,360,380
25-Aug Mon 5.0 30 8pm , 2 sprints on the track
26-Aug Tue 5.0 32 2pm legs a little bit shattered, ok by mile 4
26-Aug Tue 6.0 37 8pm , only 1 meal today, 2 hill sprints, new shoes
27-Aug Wed 5.0 33 10am, started very slowly, huge hill at 2.5,toe,hip
27-Aug Wed 5.0 31 8pm, legs ok, 2 h spnts,some weights
28-Aug Thu 7.0 45 11am, legs feel a little better, right calf, 1 hill sprint
28-Aug Thu 6.5 40 9pm, legs tired by the end, some surges
29-Aug Fri 5.0 33 11am, 12 hrs sleep, r calf, legs sluggish
29-Aug Fri 5.5 33 9pm, 4 100m sprints barefoot, left hip?
30-Aug Sat 8.0 45 2pm, hill workout 4XEast rd, moderate
30-Aug Sat 5.0 33 8pm, legs and abs a little tired. Some surges
31-Aug Sun 5.0 34 9am, leg press, bulg sqts, dmb press
31-Aug Sun 5.0 34 6pm, legs ok at start, crumpled later. 2 hill sprnts
1-Sep Mon 6.0 38 2pm, 2 hills, glutes quads sore, 1 mile tempo
1-Sep Mon 6.5 40 9pm, didn't eat much today, very very hungry
2-Sep Tue 5.0 36 6am, took it easy, 4 hrs sleep. Chilly but nice
2-Sep Tue 6.0 36 8pm, 2wu,1brft, 2 drls+spnts, 1cd
3-Sep Wed 5.0 30 4pm, 5-6 mediocre hill sprints, 2 good sprints
3-Sep Wed 5.0 32 10pm, 10 decent short hill sprints
yesterday: track, brisk jog on grass for about 30 mins, exercise, threw some javelin.
today: bike commute
an ez 5+ around a cool, windy, leaf-ridden urban block. running is good. :)
almost 30' yesterday.....h & h.....stopped when almost done for a sweaty hug from a passing runner who i used to coach....had a nice visit......stopped again to 'educate' some of my young runners about the difference between running and taking a dip in the lake....hard to blame them, though....
Another meet for the CC team. John Easker's son Aaron blew the boys field away with a low 16 over a fairly tough 5K course. Great layout for the kids, less than ideal for spectating.
3 miles of cruising to mile split points.
6 miles, very humid and damp with Hannah heading this way.
We were supposed to run 4 miles, but our guide missed a turn.
My foot held up great!
Right you are! But with my shiny topped head,white beard, sagging gut, and shuffling gait I doubt I'll be mistaken for one.
Sat. Rail trail 1/2 marathon.1:33:39. Temps. in the 60's and a scenic course. One tunnel, farm and forest vistas.
Yesterday I did a 5k tempo in the middle of tropical storm hannah in 17:06, 3 minutes rest, mile in 5:06, 2:30 rest, mile in 4:58. Felt awesome. 12 miles total on the day. Today I have a 15 mile long run on tap.
Why run two hard days in a row...
Don't mind him, bb. That's our infamous troll. He's been unsuccessfully trying to derail this thread for months. Most of us are used to his silliness, so we tend to just ignore him and go on with our own business.
My own training has been steady if uneventful. A week of moderate and the occasional long runs at aerobic conditioning pace. Nothing special.
Keep up the good work, all! This thread continues to rock!!
billy bobb wrote:
Why run two hard days in a row...
I do my long runs slow and easy. I know this isn't ideal to do it like that, but time constraints last week (a bunch of orientation stuff for grad school) prevented me from spreading it out more. Usually I would have done that 5k/mile/mile thing on Friday. And I didn't want to miss the workout, and a long run, even if slow, will serve a purpose. Standard week is Tuesday/Friday workout, Sunday long run.
And no, I'm not a troll.
apparently a super slowa$$ half. :(