passed my track and field federation level one instructor examination. yeah.
bike commute to exam and back.
passed my track and field federation level one instructor examination. yeah.
bike commute to exam and back.
2 hr. run to indoor track. then, 8 x 400 at 68-69 w/ 200 jog.
finish with a 2 mi time trial . Crossed in 9:33. Then 2 hr run home.
I'll sleep good 2nite.
Cold here.
I'm envious: christmas rush at work, everything iced over on the roads, in fact 3 pedestrians have been hit and killed by plows up here in the past week.
Yesterday 30:00 on recumbent bike, today 15:00...sigh...
10 miles @ 5:15 pace, last mile in 4:53
it's mad snowy yo....'milled it yesterday for a torturous 45'....heading outside today even if it means freezing my thingie off or slipping on the ice and bruising my tushie
WOW 3 pedestrians killed? Is this statistically significant or what? Where did it happen?
Back to the track. 40 minutes of Kenyan diagonals on grass and a 400m in 74 at the end for some sort pace reference.
[quote]Yank wrote:
in fact 3 pedestrians have been hit and killed by plows up here in the past week.
quote]
Yesterday:
2 mile warmup
strides
4x800m on 3:16 (I know. I know.) with 400m jog recovery
2 mile cooldown
Today:
No pain from so-called 'workout' or in my hip. Things are
looking good, even if the pace is still not there. :)
30 min easy
Today (no run yesterday), for 33:50. AHR 1144 MHR 164.
Same route as Mon. the 17th. which was done in 36:54.
Steady for 20:55 AHR 138, solid for last 12:55 AHR 153.
>>AHR 1144 <<
(should be) AHR 144 .
Finally joined the health club. 30:00 @ ~144BPM. Apologies to Maffetone but this felt SO much better: I was dealing with our 3rd snowstorm in a week and was getting a bad case of cabin fever.
Yank, yoo-hooooo ???
Where did this happen????? If i may ask...
[quote]Yank wrote:
in fact 3 pedestrians have been hit and killed by plows up here in the past week.
Yes, apparently in Blackstone MA and two other Massachusetts communities. The snow was heavy, got plowed then had a hard freeze, then more snow...and still MORE snow.
High banks, towns NOT plowing sidewalks owing to
1. lack of personnel
2. lack of equipment
Pedestrians walking on the streets as the sidewalks are, in some places, not navigable; add to that fast-moving plows, dirty snow creating a greyish-brown back ground and you have a recipe for disaster. It's not Winter until Saturday, too.
Ugh.
'point could be': sorry for the delay. My bad.
Yesterday:
AM: 35mins easy
PM: 15 + strides w/up; 4x500m hard 1:20, 1:19, 1:18, 1:17 (~7min rest); was to do 6x75m al-out but got what has now been diagnosed as a slight groin strain near attachment to the pubic bone 2 strides into the first one :(
Today:
An angry hour on the stationary bike (foruntately doesn't aggravate injury). Speedo somewhat dodgy as allegedly I rode 61.03km!! HR in 170's last half-hour. 15min c/d.
cool Yank. Didn't mean to rush ya...
bump
Wednesday: 75' aerobic run plus a half-dozen striders, lifting, stretching
Thursday: 20' w/u, accels, 8 x 1200 @ 102+% vVO2max, 20' c/d, stretch
Friday: 50' easy, lifting, massage (I love that part!)
Saturday: off!
I got almost all of my shopping done, too!
Did a race that's supposed to be a 5K, but is actually 3.25 miles or so. I was in 3rd overall at halfway and feeling decent and then got ran down by a bunch of younger guys in the last mile and probably faded to about 8th overall in 18:22. I still ended up being the first master, but am kicking myself because it seems like 4th through 7th were just lined up ahead ahead of me with about a half a mile to go and I didn't do anything about it. Damn, I should have kicked harder.
20 miles, 7:09 pace Took advantange of a mild-weather day in the midwest. Felt great. Starting to train for Boston.
Friday (yesterday), no run.
Today, for 34:58 AHR 140 MHR 154.