5+ mile run with club members in State Park.
No problems.
5+ mile run with club members in State Park.
No problems.
17 and change miles today. Felt a lot looser. Hopefully I can get in some miles tomorrow night, to try to get in 85 this week, but not sure when I am getting back from NYC! I cannot begin to describe how excited I am for tomorrow.
Right now I am at 78 in 6 days.
Last post we me, btw.
Wow am I on a roll tonight.
Heres my plan wrote:
Last post we me, btw.
Friday: 10-minutes easy on trails.
Saturday: 5-5.9 miles on State Park roads and trails.
Today: Volunteered as course marshall at trail race.*
*Gotta give back once in a while.
some data:
it was not 41:45, but 41:59
" " " 10.5km but 10.7km
came in 74th/1395
9th age group
driske: remember when u look at vibrams, they are footware to be used very carefully and with major awareness. Remember quite recently i hurt myself using them for lacing them too tight.
That said: today, park, 50 rolling minutes easy in 5Fs sprint
yesterday: bike with kids
some data:
it was not 41:45, but 41:59
" " " 10.5km but 10.7km
came in 74th/1395
9th age group
driske: remember when u look at vibrams, they are footware to be used very carefully and with major awareness. Remember quite recently i hurt myself using them for lacing them too tight.
That said: today, park, 50 rolling minutes easy in 5Fs sprint
yesterday: bike with kids
Hello to all! My base training continues to progress nicely, thank you. My most recent jaunt was for 80' at approximately 70% of vVO2max. It felt great! I may just stick with this form of training forever! ha ha.
Keep up the good work, all!
Solid race, Congrats. Cobblestones and barefeet in the Eternal City. One awesome way of gathering Force.
PM. 10K loop.Comfortable @ 60F and calm conditions.Milky Way on display in pristine clarity.
AM:
1hr50 - incl tough mountain road ascent + easy descent (25k)
PM:
45:00 easy run (10.5k)
Core work + stretching
Yesterday: 14 miles relaxed. Today: Really rushed for times, so only got in about 10 miles.
Rushed workout, 4 miles, 5:40, 5:40, 5:40, 4:56.
Feeling so motivated after seeing some of my running heroes at the NYC marathon. I'm thinking I may want to try running it next year...
Worked in the yard for 3 hours after my work day ended. Overdressed, too. It was sneaky warm and humid, then I tried to watch the election results. Depressing. This country will be circling the drain if BHO gets in. Damn.
Hopefully he won't outlaw trail running, I hope to get in 30:00 off road tomorrow. I have to wait for four oak trees to drop their leaves before the yard work is done.
Looks like it will end as a sad day for the America I knew.
yesterday: 18 x 100m warmup routine on grass barefoot; 10 mins in 5Fs fartlekkish flo-go before the skies fell intensely, bolting drops by the milions;
today;
AM: 50 minutes (about 8km) easy with kids-school buddy Antonio after dropping them off;
PM (lunchtime): bike to track (ran into a friend just back from NY with some great stories!) 18 x 100m warmup routine on grass barefoot. Then on the muddy outermost shoulder in 5Fs: 5x500m in 1:45, rec 1:20 - rec 3:00 mins - then 5x300m in :57 - :59, rec 1:20. No walk but solidly (if i may borrow the word) done.
Light stretch with food intake under so brilliant, tepid, sun, typical after the day's before deluge. Shower. Bike to work. Will bike home late tonight.
Looking at Stars is a wonderful incentive.
"There is no finish line" was a thought full of wonder, long, long before becoming a seductive ad.
Good Health to everybody.
3 miles in the AM, 9 in the PM.
Sat- Mystic Mountain. Very steep climbs and descents. 1st climb was ok 2d one tested my lack of real fitness -it's a 30% grade on rough trail. Good and strong along the ridge, took the descent quietly.
Sun - Mt Feathertop. 12kms Climbing 1400m to the top of our 2d highest mountain 1922m asl. Nice and steady most of the way, light cloud cover and winds on top, a few patches of snow leftover from winter. Walked back down
Mon -Mt Hotham.16kms climbing 1300m to Diamantina Hut via Bon Accord Spur and the Razorback.Felt much stronger than 2 previous days. Climbing slowly but strongly. Ran virtually all of the Bon Accord wall- 25-30% grade rough trail. Rain and poor visibility up on the Razorback. Last year we had freezing 80kph winds.
Tues - MtBuffalo 10km climb up to the Chalet. Had to climb up a couple of boulders to redirect some runners who'd lost the trail, lost about 5mins and had 2 heavy falls. Never quite recovered.
24th time I've done this event although the ast few have just been as training runs as I ack the hard fitness to race for 4 days.
Wed - Just a nice relaxed hour on the mtn bike in the forest.
Thur - 16km/78min steady run through the various forests near home. Nice and sunny 25deg C at 5pm. Came across the usual suspects out in the forests. A few mobs of roos, occassional wallabies, echidnas and emus. One red bellied black snake sunbaking on the track. Arrived home to be greeted by our new "tennant". We have a large male eastern grey roo that is grazing around the house long before the main mob descend from the forest. This morning he had another large male for company but was on his own tonight.
yesterday: bike commmute
today: in a break with tradition, ran (instead of walking) to the fishshop - must be like 2K there (downhill) and back (uphill) to buy soles, "triglia" (don't know anglo name) and "pannocchie di mare" (dont know as well but looklike small lobsters).
Then bike commute.
Sunday- 85 minute long run (11.5 miles)
Monday- 55 minutes moderate (7.5)
Tuesday- 55 minutes easy (7)
Wednesday- 15 minute warmup, 8x (2 minutes fast, 1 minute easy) Fartlek, 4x200m in 35, 10 minute cooldown (8)
Thursday- 55 minutes easy, 4 strides (7.25)
Recovery day, so zero miles for the Dean man.
3 AM, 7.5 PM. Got talked into joining a friend for a 4k race tomorrow for the heck of it. We'll see how it goes. I felt really dead today, but who knows, it was easy today, and a race could be fun to break things up.
4 miles in vibrams. Felt great. 2 hour bike. Bonked on ride. Oopps.