Recovery

223.6

RHR = 42

10K in 55:26.

A Good Week

223.0

RHR = 42

20.2K in 1:49:02; Ave. HR = 117.

We ran the "double lollypop" out-and-back today. Out to Mackworth and around, return to the Back Cove path and around, then back to the East End Beach. It's a great route in many ways. The devestation from the storm on Mackworth was notable, though, with so many downed trees it looks like a clear-cut in places. Notable also was the creeping leg fatigue and soreness during the latter part of the run. It was tough! But I'm pleased with it, and the week as a whole.

An "A-" this week:

67.2K

An improving VO2 Max workout

2 X Gym workout

Down 2.4 pounds week-over-week.

Empty Kilometers?

223.4

RHR = 38

10K in 53:27; Ave HR = 124

Not sure this run had a specific purpose but I did it, and ran fairly hard but hopefully not hard enough to jeopardize tomorrow's LR1 in any way. It's a calorie burn, anyway, and it was a pleasant morning out. I feel better for having done it.

Prepare for the weekend

223.4

RHR = 38

Gym day. Good workout, I'll be ready to hit the roads both weekend days.

Another Sunrise

224.4

RHR = 38

The closest island, Mackworth, is accessible by causeway and features a 1.25 mile (something less than a Pettau in distance) lap around its circumference. I'll run there, and around, and back, and around the Back Bay loop, on Sunday.

++++++++++++++++++++++++

Inspired by the view, I ran to Mackworth this morning. Unfortunately the trail is closed as a result of damage from the storm. It is supposed to re-open soon. The storm was impressive in its power. A sad example: in Deering Oaks Park, 15 trees which were more than 100 years old were uprooted.

I had a decent run, however:

LR2. 14K in 1:16:52; Ave. HR = 118.

A Different View

224.8

RHR = 36

This photo looks out at South Portland and beyond. My long runs have been to South Portland and back.

I was really pleased with my track session today:

13K total running in 1:11:55

4.6K of work intervals (4 X 1K + 600m) in 4:05 pace with 2:45 recovery between intervals. Nice to have Scott, Joan, and Maureen up early and on the track with me, they ran very well.

Gym Day

225.0

RHR = 40

A good workout in the gym today, I'm looking forward to the track session tomorrow morning.

Recovery Run

226.0

RHR = 44

10K in 55:48; Ave HR = 143!

A needed recovery run. Legs are sore and tired, HR--both resting and working--elevated. It's back to the gym tomorrow, then hard runs Wednesday and Thursday. Specifically, my ongoing schedule is as follows:

Monday = Recovery Run (10K)

Tuesday = Gym

Wednesday = VO2 Max or Tempo

Thursday = Long Run 2 (LR2--up to 20K)

Friday = Gym

Saturday = 10K with striders

Sunday = LR1 (up to 25K)

Repeat. I'll target 65K or so this week, and will max out at 80K between now and BtB.

Sunrise over the Bay

225.0

I never get tired of this view, and the others--in all directions, from my rooftop deck.

The run went very well this morning.

18.3K in 1:38:05; Ave HR = 120.

Scott and I ran more than two minutes faster than we ran two weeks ago. It was a run unemcumbered by hats, gloves, jackets, and the like. It capped a pretty good week for me:

58.1K running

5K rowing

A solid "B". It's just running from now until November. That, and my weight, are the fitness measures that count.

Bye-Bye Rower

220.6

RHR = 42

It's Spring, or so it seems. We had glorious weather today. I'll run 5 days per week until November (at least that's the plan). My rowing machine workouts will be limited to a warm-up for a workout similar to what I did today:

Stretch thoroughly and strengthen the core--crunches, planks, and back extensions (I did 2 sets of each today). Then some body weight based strengthening exercises; push-ups, pull-ups, and dips. I use a machine at the gym that allows me to do pull-ups and dips by providing an assist. These are tough exercises, and will be gratifying as increased strength combines with weight loss to make them easier over time (at least that's the plan).

Oh, yeah, I drank, and enjoyed immensely (arigato Steve and Satohi-san), the beers shown in this photo. They (the beers) are posing on the railing of my rooftop deck. Casco Bay looms majestically in the background.

A Beautiful Morning

221.6

RHR = 38

15.2K in 1:22:14; Ave. HR = 122

We'll call this one LR2, with my longest run of the week scheduled for Sunday. I got this one in during my DOMS window. I should be sore from yesterday's VO2 max session in a few hours but snuck this run in advance of that. The legs were tired, however, and the return trip was a bit of a struggle. The blue skies, bright sun, and warmer than lately (40) temperature helped.

Back on (the) Track

222.0

RHR = 40

13K in 1:13; Ave HR = 130.

VO2 Max session: 4 X 1K w/ 2:45 recovery:

4:13; HR = 138

4:09; HR = 149

4:12; HR = 150

4:13; HR = 148

This was a good workout, I'm pleased with the progress I've been making. I still have a lot of work to do but I feel like I can get there. I am uninjured and I'd like for that to continue. My form did start to fall apart on the final work interval, I'd actually toyed with running another 800m--but I didn't. I also walked up the final hill on the return trip home, I think I'll continue with that strategy.

Easy Day

223.4

RHR = 40

5K row in 19:54.4; Ave HR = 113

And some gentle stretching. I'm ready for a good track session in the morning.

Storm Damage

The storm that caused upheaval to the Boston Marathon seemed to have intensified and landed right in Portland when I got up to go back to Boston (I'd gone down the day before to meet friends for lunch as it turned out, the ballgame was rained out). I decided not to go. The runners did remarkably well. I watched the race on TV, and watched the ball game on TV, and was following my friends on the internet when I lost power, internet access, and my phone. All those things are still out.

I took the dangerous step of driving before I had my coffee this morning. I survived that and came on in to work to take advantage of the treadmill and hot water.

11.6K run in 60:01; Ave. HR = 124.

225.0

222.4

223.0

15.8K run in 1:26:20; Ave. HR = 120

The run was a struggle throughout. My quads are sore and I have a little bit of a tug at my left Achilles tendon. The fact that I live on top of a hill is a contributer to both of these aches--all runs start and end with a signifigant down/up. Nonetheless, I'm pleased to have gotten in a run that I can legitimately call LR1.

The Weekend Beckons

223.0

RHR = 40

5K row in 19:55.4; Ave. HR = 114

A Jumbled Schedule.....

222.4

RHR = 39

.....due to weather (another! snowstorm headed our way) and my weekend travel schedule. I ran LR2 today on legs still quite tired from yesterday's tempo session. I'm going to do a gym workout tomorrow, my LR1 on Saturday, and catch an early train to Boston on Sunday.

We'll call it 12.5K in 1:07:51, with Ave HR = 125

Tempo...

223.6

RHR = 36

....or AT or LT or whatever. I had a very good workout this morning.

13.2K in 1:09:18; Ave HR = 122.

Scott and I ran up and down the hill to and from the track at Fitzpatrick Stadium than ran 2 by 1.5 mile "cruise" intervals, dodging ice and snow all the way. It was tough, and the run back up the hill was really hard--Scott pulled me up Munjoy.

I ran my intervals at 7:15/mile pace, and my HR in the 138 to 142 range throughout. I was pleased with the workout.

Still Cold and Dark

224.6

RHR = 40

8K run in 43:23; Ave. HR = 124.

Sore left hip that started hurting at 7K or so and didn't stop hurting until I stopped running. I hope it goes away, I have a big workout scheduled tomorrow.

Too Much Beer.....

227.2

RHR = 47

.....over the weekend. My weight soared despite two good workouts, and I didn't eat that much.

5K Row in 19:54.5; Ave. HR = 121

Core Strength and Stretch; Chest.

Winter Hangs In

225.6

A cold and occasionally snow and ice challenged long run this morning--Scott and I repeated the Bug Light out-and-back. It was a very good run under the conditions (26 degrees F that felt like 17 because of a nasty wind).

18.3K in 1:40:30; Ave. HR = 118

I'm pleased with the week and will give myself a "B+".

51.6K run
15K rowed

A highlight was my first VO2 Max workout of the season.

I plan to keep LR1 and LR2 at 20 and 15K, respectively, through April. The intervals and tempo work will become tougher and my recovery run will stretch to 10K. The week (upcoming) it's tempo!

My first race looms--a 5K on May 13. I'd love to run 20 minutes and I'll need to for my 42 minute 10K target in August to happen. This will be a nice test.

The New Saturday Workout

222.6

RHR = 40

I'm through with the long Saturday morning spin because it's Spring, of course, despite the foot of snow that's still covering the ground. I like the workout I did today, though:

5K row in 19:52.4; Ave. HR = 120

Also, core strenghtening exercises, stretching, and a back workout. Nice. And I'm already looking forward to my long run tomorrow.

Weather Wimp

223.4

RHR = 40

Well it was cold and dark and icy when I was ready to run so I retreated to the treadmill. I was pleased with the workout:

15K run in 1:20:17; Ave HR = 117

1st 5K = 27:31; Ave. HR = 105
2nd 5K = 26:23; Ave. HR = 118
3rd 5K = 26:23; Ave. HR = 128

The Last Snowstorm?

224.6

RHR = 39

I woke up to almost a foot of fresh snow on the ground and my warm-up workout involved digging my car out of the driveway. This MUST be our last snowstorm of the season. I want to run 15K in the morning. I think I'll hit the roads early. Bikepaths and sidewalks won't be plowed but the road, and the cold, still trumps 15K on the treadmill.

5K rowing in 20:08.4; Ave HR = 109

Back on the Track

225.8

RHR = 37

My first VO2 Max workout in a long time. It seems somewhat wimpy in retrospect but I feel good about it. I ran 4 X 800m in:

3:24
3:22
3:21
3:20

With 2:45 recovery intervals. It was a nice "intro to getting faster" workout. I'm very grateful for my workout partner, Scott, who arrived early and ready to work hard. He averaged 3:34 for his 800s.

Total run = 1:09:47. Call it (conservatively) 11.5K on the day.

Back on the rower tomorrow. On Friday I'll run LR2, 15K or so. Scott and I have a nice long run planned on Sunday.

226.4

RHR = 39

AM: 6.8K run in 37:52

A Big Week.....

225.0

RHR = 41

.....and a big month. This week we'll add speed into the mix, with an interval session planned for Wednesday morning. By the end of the month the plan is to be close to 70K running per week, my ultimate goal. The rowing will be a fairly minor supplement, 10-15 Ks with stretching and core strengthening exercises mixed in. I hope to be a lot closer to 220 than 230 by the end of the month. This morning's weigh-in, while artificially low, does represent a 16 pound weight loss since the start of the year.

5K Row in 19:57.5; Ave. HR = 117

Good-By 230+?

227.8

RHR = 39

21.7K run in 2:01:04; Ave. HR = 112

Weekly summary:

A "B-". Nice transition to running focus. No more spinning! The Sunday long run was great!

Running = 48.7K

Rowing = 10K