April 14, Sunday
“All I want to do is drink beer and train like an animal” Rod Dixon
Got some good work in late today; 3.7 miles in 50:00. Ran a few 100m SS in first miles. Pushed on last mile as I ran a sustained 9:30 pace after thinking I was only capable of a sluggish finish. Positive!
Source: Garmin Connect
April 10, Wednesday
Slow but gradually increasing speed for 5 miles on the cinders.
Details below.
Source: Garmin Connect
April 11, Thursday
Three miles with a few pick-ups. Hamstring feels better.
Details below.
Source: Garmin Connect
April 12th, Friday
I just discovered how I can transfer data directly from my Garmin watch to my blog. I will be doing this probably more frequently in the future because it will limit the amount of explain I have to do about my work out for anyone who’s actually interested. So my words will simply be my Impressions and my thoughts about the workout rather than the actual numbers and specifics about the data.
So., tap on Garmin Connect below for more details than anybody ever needed.
Source: Garmin Connect
Longest bike ride in a while to give my legs a day of rest.
| Splits | Time | Cumulative Time | Moving Time | Distance | Elev Gain | Elev Loss | Avg Pace | Avg Moving Pace | Best Pace | Calories |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 6:17.6 | 6:17.6 | 6:10 | 1.00 | — | — | 6:18 | 6:10 | 5:34 | 117 |
| 2 | 6:01.8 | 12:19 | 6:00 | 1.00 | — | — | 6:02 | 6:00 | 4:15 | 118 |
| 3 | 5:48.0 | 18:07 | 5:46 | 1.00 | 13 | 10 | 5:48 | 5:46 | 4:47 | 117 |
| 4 | 5:50.3 | 23:58 | 5:35 | 1.00 | 16 | — | 5:50 | 5:35 | 4:47 | 114 |
| 5 | 5:08.7 | 29:06 | 5:07 | 1.00 | — | 41 | 5:09 | 5:07 | 3:08 | 104 |
| 6 | 5:27.8 | 34:34 | 5:22 | 1.00 | 21 | — | 5:28 | 5:22 | 4:08 | 115 |
| 7 | 6:08.7 | 40:43 | 6:06 | 1.00 | 41 | 20 | 6:09 | 6:06 | 4:03 | 114 |
| 8 | 6:32.3 | 47:15 | 6:26 | 1.00 | 17 | 26 | 6:32 | 6:26 | 4:53 | 116 |
| 9 | 6:35.0 | 53:50 | 6:19 | 1.00 | — | 22 | 6:35 | 6:19 | 4:35 | 117 |
| 10 | 5:56.9 | 59:47 | 5:56 | 1.00 | 17 | — | 5:57 | 5:56 | 4:27 | 115 |
| 11 | 0:21.3 | 1:00:08 | 0:16 | 0.06 | — | — | 6:17 | 4:43 | 5:43 | 7 |
| Summary | 1:00:08 | 1:00:08 | 59:03 | 10.06 | 126 | 117 | 5:59 | 5:52 | 3:08 | 1,154 |
With driving home from Florida and having a molar extracted and reconnecting with Kristen and Robert in Philadelphia and Hoboken, the last 12 days have been somewhat disruptive. But I did manage five decent workouts within that period. Returning to speed a little too quickly resulted in a reinjuring of my right hamstring muscle. However it is only a slight pull and I can run slowly. There will be a suspension of speed segments for a while . Today I managed to do a lot of work at the clubhouse for 65 minutes including swimming, running, biking and elliptical work. Stat keeping has suffered along the way. (Weight remains constant in lower 150’s) But I did resume early morning workouts today arising at 7 am. My goal is to continue with morning workouts for us long and as consistently as possible.
I ran on the cinder track in Jackson today after a two day ride from Florida this week and a day to recover. Things were going well for miles as I began to run some 5 x 200m at increasing pace.. On # 6 I felt my hamstring muscle tighten and was quick to abort. Walked and jogged and stretched for another mile, but the muscle remains sore tonight. TLC. and slow running for a while.
Good bye, friend…..
After a 6+ mile bike ride yesterday following a day off, I got on the beach at midday with fresh running legs. I ran slowly, enjoying the beauty of the natural environment and the newly-arrived, Bikini clad, spring break co-eds, for 30 minutes north into a steady 12/15 mile per hour wind. It was very Ernst VanAaken. Then I turned south invigorated by the friendly tail wind. I ran 12-speed segments of 30 seconds per segment on the way back with one minute jog recovery, picking up the pace with each segment. I ran to extended speed segments in the final 6 minutes, one of 60 seconds and one of 3 minutes. The total time was 58 minutes. I was very happy to get in a solid workout before we began our journey home for two days on the road.
Stats are good with weight remaining at 151 lbs. Eating well, sleeping well, no injuries
On another windy day along the beach, I ran an out and back 5K in 32:00. There was a 15 minute warm-up on the bike first. Each Km was faster than the last even as I faced the wind in the final 2.5 Km. The comfort level at that pace was a pleasant surprise. 10 minute bike ride home.