Daily Archives: February 13, 2011
Strong week. First time topping 60 miles since the first week of August last year. Can’t believe it has been that long. Finding it tough to get fit-lose weight-recover from injury-transision to minimal shoes all at once, but I think I’m making steady progress in each area.
Run – 10.2 / 1:29 (8:46) / 148avg
Tough run. Worst footing conditions of the year, several inches of new snow on top of several inches of old snow. Worked hard. Temp was 23 with a little sun, so it was nice to finally wear shorts again. First yard sale of the year, too. Ate it hard on a slippery sidewalk section, not 10 steps after congratulating myself on a nice save from a slip just before. Luckily I popped right back up with no damage done.
Bike – 19 / :55 / 155avg
Trainer in the basement. Warmed up for 10 min, then shifted into the big ring and pushed the hardest gear I could for 40 minutes while still being able to keep a decent cadence (85+). Worked out really well, worked hard. Great way to build some power and squeegee out all the tightness from running.
Run – 11.2 / 1:39 (8:55) / 139avg
Ran this at a comfortable trot. Crazy conditions again. Everything from bare pavement to knee deep snow. 9 degrees – shorts and 2 shirts with light gloves.
Run – 10.3 / 1:39 (9:42) / 136avg
Wow, this was a tough run. Snow conditions on today’s route were super challenging. Lots of calf-deep powder on top of old snow. Tough to grind out a 12-13 min pace for some parts. Kicked my butt pretty good.
Bike – 8 / :30 / 112avg
Easy spin on the trainer to loosen up before rolling the calves for 30 minutes and doing a little stretching.
Run – 6 / 1:00 / 128
Easy recovery run on the treadmill.
Run – 20 / 2:59 (8:57) / 146avg
Need this one after my last two long run disasters. Out before dawn on a Saturday again to get it done. Endured a lot of discomfort in the heels, but everything else was really good. Tough footing yet again with the snow and ice, but at least the temp was a balmy 32.
Then added 2 miles on the end. Hustled to get under 3 hours:
Run – 4 / :40 / 129avg
Easy spin on the treadmill followed by some stretching. Heels still a little tender, but everything else still feels good.
|Total Time – 10:53
Bike – 27 / 1:25
Run – 61.7 / 9:28