Darned Spaniard

So after two days of running with Ed, I figured to put a few miles in around the Big Apple this morning before my flight. Sooo, up at the spry hour of 415a EST (that's 3a for real people), I went out to run some of the NYC course (end of it, mind you). I believe that my legs were transplanted onto someone else and I have been given the legs of a 82 yr old man. Wow..... that was a tough 6 miles. Thankfully, the buildings kept the Garmin from finding the satellites, so I have no laps to report. That's my story and I'm sticking with it.

40+

Topped 40 miles for the week for the first time since late last August -- with two days to go. 160 pounds with 19.1% body fat. (My weight is going down and my fat % up???) Ran a 10-k course on my treadmill that simulates Central Park -- lots of ups and downs. I am grateful that my treadmill is capable of providing downhill in addition to uphill... Just under 48 minutes for the hilly 10-k.

Connect Four

162 pounds. 16.8% fat.

3 miles of hills on the treadmill and a strength/power/core session with Bill.

4 straight days of running. 35 miles for the week. No pizza.

Training Courses with Hills

Pick one for this weekend.

Course	Location	Distance	Climb	Elevation Change
Cary March Madness	Cary	13.1	671	1341
Lemont Hill	Lemont	11.2	788	1616
The Hills	Palos Park	8.27	448	897
Trial Run	Lake Zurich	13.13	533	1065
Home Economist	Barrington	11.38	499	994
Barrington Ultimate 20	Barrington	20	989	1996
Barrington High School	Barrington	16.37	720	1437

UGH

matt was knocking at my door at 5:45 this morning.

We headed out to the track and slugged through 10 yasso 800's. I may have been ablke to do more, but both of us concurred it was enough, given the residual fatigue from last nights 18 miles.

My splits:

10 repeats. 2:48, 2:40, 2:42, 2:41, 2:42, 2:40, 2:42, 2:41, 2:45, 2:44. We recovered to 120 BPM in between all.

Long run with Matt in Boston

Matt and I headed for a hilly run on the course. The pace was chill but my body was ravaged by bathroom needs, which even matt's perverted talk could not distract me from. After unloading at a fire station, I was aleviated for a few miles, and then the need struck again. This time I held it till I got home.

We followed up with a large meal.

All in all 18 miles at an 8 min pace. tomorrow we do yasso 800's.

The LONG road back...

3 days straight. That's right f-ers. Look out.

I will post my workout if for no other reason than to clearly demonstrate the stark difference between good training (see posts from Ed and Chris) and really poor training.

I did an LT today (before the polls opened!!!). My first LT since late August according to my training log. 35 minutes at a 7:13/mile pace which demanded an average heart rate of 84% from me. Wow is that bad.

Given that 7:13/mile is slower than my fairly recent (last year) long run pace -- I'm amazed (and amused) by how far I've fallen and fast I got here.

On the positive side -- I ran 10 total miles today -- pushing my weekly mileage to 32 with 4 days left in the week.

The negative -- 165 pounds (16.3% Body Fat).

Damn you pizza.

Lent starts tomorrow. I'm giving up everything but work and running... and maybe one or two other non-food related things.

Richard: Better send me the lemon diet directions.

Back-2-Back

Ran on consecutive days for the first time in 2008. 14 miles Sunday - 8 miles today. The mileage for the two days combined exceeds my weekly totals for every week dating back to mid-September. Good times.

I'm really fat and really slow. Will shoot for three consecutive days of running tomorrow -- which will also be a 2008 record. Gotta go eat a pizza now.

8 mile LT, so so.

As part of an 15 miler, 8 miles at LT pace...

The splits. The first half was uphill, the second down. -I think the splits reflect that fairly clearly. Hard to say what an equivalent effort on FLAT terrain may have yielded...

6:29
6:28
6:21
6:27
5:45
5:51
5:37
6:40

Sunday: 2:10 / 16 Miles

Struggled through today, primarily because of bad footing. It was good to get the time in though. Looking forward to a good week of training.