2009-03-22

2009-03-22 Week in review

Hrrmmm... Forgot to update last week. Last week was 25.59 miles, 3:45:42, 8:49/mile average pace.

Monday: 3.20 miles, 31:00. Down Derry St. and back.

Tuesday: 3.40 miles, 0:30:40. Again on Derry St.

Wednesday: 6.50 miles, 1:00:00. Stoney Creek trail. Wonderful spring day for a run. A slight guess on both the time and the distance, as I wasn't using my GPS, and only used my iPod on the return trip.

Thursday: 3.60 miles, 0:30:00. Treadmill.

Friday: 3.60 miles, 0:30:00. Clone of yesterday's workout, but I didn't plan it that way. I mixed up the speeds, but ended up going exactly the same distance.

Saturday: 3.20 miles, 0:30:56. Around the hood.

Sunday: 3.51 miles, 30:02. Treadmill. Have a slight head/chest cold, so I didn't want to push it. This run marked the 100th run of at least 30:00 in 98 days. Now that I'm done with the Slowtwitch 100/100 challenge, I can reevaluate what to do from here.

Weekly total: 27.01 miles, 4:02:38, 8:59/mile pace.

2009-03-09

2009-03-09 Week in review

Monday: Run 30 min, 3.5 mi. Mix of inclines/flat. Legs felt pretty good.

Tuesday: Bike 17 min, 5.0 mi. Hehehehe. I'm actually logging a 17 minute bike ride. Oh well... Like my swim earlier, I'll measure it, so I'll manage it. Adamo saddle feels good, but definitely rough on my sitbones. I will adjust to that. The awesome part is the absolute lack of ANY pressure on my taint :-). Run 30 min 20 sec, 3.5 mi. Felt sluggish. Swim 10 min, 500.0 yds [Sigh] Maybe if I log them, I will do them more often? Who knows. Anyway, this was an awful swim. I was doing 100's, taking off at 2:00, but my times slid to 1:50/100 after only 4 sets! Gross! I know it comes back quickly, but... damn.

Wednesday: Run 30 min 39 sec, 3.27 mi. Run around the hood. Took the hilly route to burn some angsty energy.

Thursday: Run 34 min 5 sec, 4.0 mi. All 7.0mph, all 0.5% grade. Felt ok. No HRM strap, but the handles said 150 at the end.

Friday: Run 31 min 1 sec, 3.25 mi. Out/back near Derry st. Felt horrible! Probably because I at nothing for hours after yesterday's run.

Saturday: Run 55 min 26 sec, 6.2 mi. Two laps clockwise at Wildwood. Hills on first lap, lower trail + boardwalk + short out/back on wrong boardwalk on the second lap. Total distance is probably > 6.2 because the second lap distance was longer. But I'm calling it 6.2 because the extra mileage was dead flat instead of hilly. FIrst lap 26:44 (~7.0 mph, ~8:35mile), second lap 28:42. Pleanty of people+dogs enjoying the nice warm weather. First run in shorts + tee in a LONG time! Felt pretty good overall. No GPS or HRM, just my iPod as stopwatch.

Sunday: Run 30 min 15 sec, 3.4 mi. Only had my stopwatch, so I'm guessing the distance based on effort. Legs are sore from yesterday, which is actually a surprise. Yesterday's run didn't seem like it was *that* hard, and I did a good job of using the roller/stick after. Go figure.

Weekly totals: 27.12 miles running, non-zero amounts of swimming biking :-). I'm temporarily without SportTracks to help with average pacing, but overall it was an ok week.

2009-03-01

2009-03-01 Week in review

Another all-run week. But I'm in the process of doing my spring tuning on the bikes, so they will probably see some use soon :-).

Monday: 31:00, 3.35 mi. Just an easy cruise on the treadmill. Calves were both a bit tight.
Tuesday: 30:20, 3.34 mi. Blah. Boring treadmill run. Legs weren't feeling fresh at all!
Wednesday: 32:00, 3.4 mi. I'm guessing slightly on the distance. I had to switch treadmills twice, and forgot my mileage totals. I know the total time was 32:00, and I was running a mix of speeds between 6.5 and 7.1, so I'm guessing 6.8 average.
Thursday: 31:00, 3.5 mi. Had to switch treadmill 3 f'ing times. What's with all the broken treadmills lately?
Friday: 30:00, 3.6 mi. Started at 6.8mph, then after 15:00 I was bored so I started to up the speed every minute. I stopped bumping the speed up a few minutes before hitting 30:00.
Saturday: 31:06, 3.34 mi. One loop at Wildwood. Intended to do 2 loops, but just felt crappy the entire time.
Sunday #1: Treadmill. 30:00 min, 3.65 mi. Started at 6.8mph, bumped speed 0.1mph every 0.1 miles after (forget when I started). All at 0.5% grade. Was tired at the start, but felt ok by the end.
Sunday #2: 37:08, 3.75 mi. Decided to double up today, to make up for yesterday's puss-fest. Didn't plan on making this run a hilly one, but I couldn't stand the thought of a simple out/back, and the only option was to go up the ridge via 48th/50th. This run was cold and hard on the legs (on the roads instead of treadmill), but I'm glad I did it.

Weekly total: 28.13 miles, 4:12:35, 8:59/mile average pace. My legs never really felt fresh all week... but I guess that's what happens when you run every friggin' day :-).

Run-at-least-1.0-mile-per-day streak now at 296.