• 33m 13s
  • 4.00 miles
  • 08m 18s /Mi

Turned it up another small notch tonight. Baby steps. I was tempted to run 5 or 6 miles, but I forced myself to turn around at the 2 mile mark instead of pushing on. I'll get to 6 miles eventually, assuming there are no more setbacks along the way.

  • Basketball
  • 1h 00m

We seem to be developing a regular Thursday night basketball game. The old guys (Tony and I) took it to the young guys tonight, winning 4 out of 5 games.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 1h 12m 02s
  • 24.80 miles
  • 20.66 Mi/hr
Very nice morning for a ride. I think I could have broken 21 MPH average, but I took a different route from what I usually do. The wind was coming out of the north at about 5-10 MPH - nothing too bad. I usually ride mostly east-west, but I took a turn north out of town, and once I got into the wide open country, the wind was more noticeable. I average 17.9 for the 6+ miles into the wind, and 22.4 on the way back. That averages to 19.9. The rest of the time I averaged 21.4. It's fun to analyze the ride now that I can get all my data from my GPS watch. I guess the take home messages are 1. wind always hurts more than it helps, and 2. learn to stay in the aero position as much as possible to dampen the wind effect, even if it's a light wind.

  • 27m 05s
  • 1640.42 yards
  • 01m 39s /100 yards

New PR today over the lunch hour. Beat my old PR by 35 seconds. I was pushing hard from the start, and I was able to keep up the pace.

Splits by 500m:


  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 2 Overall Workout: 5
I wanted to get over to the gym to swim today, but summer hours have begun, and the pool is only open until 5:30 now. It's OK though, because my legs are pretty sore from the re-introduction of running and the hard bike ride on Saturday.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Sick: 2
  • 26m 48s
  • 3.13 miles
  • 08m 34s /Mi
The long road back to running continues. Yesterday, my knee did feel better as the day went on, but it was occassionally sore, mostly on hills and stairs. Every day I wake up wondering how the knee will feel that morning - today was the first good news I got for that question in a long time. I felt fine walking around and going up and down stairs. Only a little crepitus or fullness now and then, but never really any pain. So I decided to extend to 3 miles today. It was an absolutely perfect night for a run - 57 degrees, no wind. I was shooting for 27 minutes on my short neighborhood loop, so I timed it just about right. I felt good enough to do a 1-minute stride at 6-minute/mile pace toward the end. The muscles felt a little weak, but I never had any knee pain. As always, we'll see what tomorrow brings.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Overall Workout: 3
  • 1h 00m 32s
  • 19.32 miles
  • 19.15 Mi/hr

15 min. warmup
4 x 5 min. intervals with 5 min. recovery in between
10 min. cooldown

  • Walking
  • 30m

Went for a walk with the girls. Very nice day, but windy in the afternoon!

Great morning for a ride - about 55-60 degrees and a light wind. I tried some interval work today, as the usual ride has already become boring. Knee is just a little sore on the steps after the ride, I'm hoping that will go away throughout the day.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 19m
  • 2.00 miles
  • 09m 30s /Mi
The knee was feeling good enough, so I decided to give it a try with a run. NICE AND SLOW is what I kept telling myself. At this level of effort, you can pretty much name your pace. So I decided to go for 9:30 pace and see how that felt. My legs were actually a little sore from the bike on Wednesday and basketball yesterday. But I am happy to report that the knee was completely pain-free throughout the run. I was definitely stiff in my form and strides, considering I haven't run at all for 3 weeks now. I'm going to do some stretching and call it a night. I'm hoping to get up early tomorrow and ride. We'll see how that goes.

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 5 Sick: 2 Overall Workout: 3

robfornoff's Training Log

 May 2008 
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