2011 Training Log–Week 2

Getting back into the swing of the training lifestyle this week.  Great week with two times on the snowshoes and a good bike effort.  Wish I could mix in that much cros-training every week.  Just going slow and trying to build up some consistency.

01.10.2011 – 01.16.2011

Monday
Run – 3.1 / 1:19 (25:11) / 122avg
First tromp in the new snowshoes. Did a big loop around the neighborhood. Slow going, very cold (1.5F), but fun. Stayed perfectly warm except for the exposed bits of my face. Will be good if I can do this 2x/week.

Tuesday
Run – 10.3 / 1:34 (9:10) / 145avg
Got back to the bread-and-butter 10 miler. Tough footing. Ran in packed tire treads, but the snow was so dry it would just divot when you push off.

Wednesday
Run – 10.1 / 1:26 (8:30) / 145avg
Back to back 10 milers, been a long time. Best word to describe this run is ‘routine’. I am very glad to be able to use that word on a 10 miler at this stage in the game.

Wednesday
Run – 2 / :46 (22:19) / 126avg
Snowshoe in the dark around the park while the kids were @ bball practice.

Thursday
Run – 10.2 / 1:36 (9:27) / 137avg
3rd 10 miler in a row. Knew that might be a stretch for me right now so kept the effort way down in hopes of minimizing the impact. A few miles of very tough forward progress in sugary snow. Tons of people out today, nice weather in the 40s. Shorts and T in January, love it.

Want to keep running, but will opt for some sort of bike tomorrow to give the foot/heel a rest. It’s still a bit cranky.

Friday
Bike – 25 / 1:26 (17.3mph) / 148avg
Great day for a bike ride, but the roads are still snow covered and slushy. Luckily I had scoped out a well-to-do neighborhood that I run through and found a 2 mile loop that was 95% snow-free. I rolled over there and commenced a 10 lap hard effort, trying to keep my average speed over 20mph on the rolling course. The knobby tires were humming today. I checked at the halfway point and the speed was 19.7, and it was still 19.7 at the finish. Didn’t quite make my goal, but it was a solid effort and I was happy to see I didn’t fade over the second half.

Stats for the lap:
21.35 / 1:04 (19.7) / 159avg

Saturday
Run – 12.3 / 1:56 (9:29) / 137avg
Got up at 05:15 to get this one out of the way before going to kids basketball games. It was dark and cold, the roads still snowpacked and icy in several places. Just jogged along in the dark, not even an ipod this time. Happy with the routine I’m starting to establish. HR averaged 137, nice and easy. Legs were a little tired from yesterday’s effort, but not nearly as bad as I thought they would be.

Sunday
Run – 3 / :30 (10:00) / 124avg
Short recovery jog on the treadmill.

Sunday
Run – .6 / :08
Barefoot on the treadmill.

Total time – 10:42

Run – 51.6 / 9:16
Bike – 25 / 1:26

image

 

Pic of the week:

image

Fun in the snow

Posted on January 30, 2011, in Uncategorized. Bookmark the permalink. Leave a comment.

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