• 35m 33s
  • 5.01 miles
  • 07m 06s /Mi
  • 10m

Pre- and post-run stretching.

Back in business...I hope. I started out running outside on a muggy night, about 84 degrees and humid. It was the first "warm" day of the year. I got about a mile into the run, and the lighting and hail started coming down, so I tucked tail and ran back home. I only got 1.26 miles done outside. So I headed to the basement and hopped on the treadmill as quickly as possible to finish up with another 3.75 miles. I should have stopped it at 3.74, but oh well. And I put the treadmill at 1 degree so it would simulate outside running. Here are my splits: 6:58 7:06 7:13 7:14 7:02 The knee feels a little sore after the run, but it's mostly in the muscles. I'm telling myself that any soreness I have is muscular, based on the MRI. So everything is a go for now, and as always, we'll see how I feel tomorrow.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 4
  • 48m 29s
  • 15.35 miles
  • 19.00 Mi/hr
Anisa and the girls went up to Belmond for the day because I had to work this morning. Because of that, today would have been a great day to get a nice, long bike ride in - I've been meaning to go for a 30-35 miler sometime. The problem is I have this adversity to wind. It was howling at 20-25 MPH this afternoon. So I decided to do some race-specific training today with a 12.4 mile time trial. Warm up 1 mile 12.4 miles in 36:42 (20.3 MPH average) Cool down 2 miles I probably should have done a longer warmup, but oh well. I'm pretty happy with the time, considering the conditions. I guess you're just not going to find too many spring days where there isn't much wind. I felt a couple twinges in the knee from time to time, but nothing too serious and it always worked itself out.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 49m 55s
  • 2734.03 yards
  • 01m 50s /100 yards
2500m straight swim. Goal was 50 minutes, so that turned out well. 500m splits: 9:50 10:05 10:00 10:05 9:55 I'm pretty sure this is the longest I've held 2 min./100m pace. I'm still hoping to do a long, long swim, i.e., 3840m at some point. I just need a good 80 minutes to be able to do it.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 4
  • 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

robfornoff's Training Log

 May 2008 
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