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High School Track

run45 — Sun, 14 Mar 2010 20:47:18 +0000

Warmed up slowly for 1/2 mile, then stopped to stretch. Hoping this will help reduce soreness (my calves were quite tight!). Then did some short sprints, followed by recovery, and ending with cool-down walk.

Workout:

Type: Run
Date: 03/14/2010
Time: 12:47:18
Total Time: 00:30:45.05
Calories: 205
Distance: 2.5 miles
Average Pace: 12:19.22/mile
Max Pace: 8:32.82/mile
Ascent: 240.89 ft
Descent: 251.14 ft

Strength Training - 0.4 hours - 03/13/2010

run45 — Sun, 14 Mar 2010 06:48:20 +0000

Yesterday I went running–still have to upload from my Garmin–and now my back is bothering me again. I finally felt better by late afternoon and did some upper body, core and leg exercises. Although I would have rather gone swimming or bike riding, at least I worked my muscles a little!

Workout:

Type: Strength Training
Date: 03/13/2010
Time: 16:12:00
Total Time: 00:24:00.00
Calories: 128

Centennial Trail

run45 — Sat, 13 Mar 2010 00:43:57 +0000

Warmed up a mile, then did 1/2 mile intervals…moderate effort, followed by 1/2 mle recovery. Ended with a cool-down walk.

Workout:

Type: Run
Date: 03/12/2010
Time: 16:43:57
Total Time: 1:07:25.12
Calories: 440
Distance: 5.21 miles
Average Pace: 12:55.86/mile
Max Pace: 9:46.32/mile
Ascent: 1,055.4 ft
Descent: 1,140.55 ft

Strength Training - 0.3 hours - 03/10/2010

run45 — Thu, 11 Mar 2010 05:56:54 +0000

Lazy day…didn’t get out. Finally settled on some strength exercises…a few upper body and several lower body to work hips, glutes, quads, etc.

Hope I can start swimming again and also do some bike riding!

Workout:

Type: Strength Training
Date: 03/10/2010
Time: 16:14:00
Total Time: 00:19:00.00
Calories: 101

Strength Training - 0.2 hours - 03/09/2010

run45 — Wed, 10 Mar 2010 00:57:00 +0000

A little upper body with dumbbells, and some core work on the stability ball.

Workout:

Type: Strength Training
Date: 03/09/2010
Time: 16:57:00
Total Time: 00:11:00.00
Calories: 59

Run 00:44:30.37

run45 — Tue, 09 Mar 2010 22:15:51 +0000

After a horrible morning because my younger daughter wouldn’t go to school, I got out for a few miles in my favorite neighborhood spot. After mile 3, I was just going to cool down by walking a little and then ending the workout, but my cell phone rang. It was my daughter’s counselor. As I was talking to her, I ended up walking around kinda in circles, when I should have turned my Garmin off. So I ended up with over a quarter mile of a pretty slow pace. Every run lately I get a phone call and end up raising my average pace more than it would have been otherwise!

Workout:

Type: Run
Date: 03/09/2010
Time: 14:15:51
Total Time: 00:44:30.37
Calories: 268
Distance: 3.26 miles
Average Pace: 13:38.18/mile
Max Pace: 9:21.62/mile
Ascent: 515.66 ft
Descent: 526.69 ft

Cycle - 1.4 hours - 03/06/2010

run45 — Sat, 06 Mar 2010 20:54:00 +0000

First bike ride of the year (with hubby)! Went to the Centennial Trail…it was a nice afternoon, so it was crowded. My upper back got sore…especially from all the braking I had to do. Next time maybe I’ll use the other brakes on the center of the bar.

Workout:

Type: Cycle
Date: 03/06/2010
Time: 12:54:00
Total Time: 1:23:08.00
Calories: 789
Distance: 19.9 miles
Average Speed: 14.36 mph

Run 00:34:20.34

run45 — Fri, 05 Mar 2010 22:21:34 +0000

Tidied the house, etc., most of the morning. Then drove to the Centennial Trail for a quickie out and back. I was taking a walk break in the return trip when my daughter called from school (she had been staying after to work on math) asking me when I would be picking her up. So during the discussion, I took a longer walk break that I had planned on, affecting my overall average pace. Oh, well…It was a beautiful afternoon! Sunshine…not too cold–just too bad it was so short!

Workout:

Type: Run
Date: 03/05/2010
Time: 14:21:34
Total Time: 00:34:20.34
Calories: 214
Distance: 2.58 miles
Average Pace: 13:20/mile
Max Pace: 9:00.54/mile
Ascent: 532.22 ft
Descent: 558.64 ft

Foam Roller Massage

run45 — Thu, 04 Mar 2010 01:16:15 +0000

Been neglecting to use my foam rollerl for a while–it gives you a “do-it-yourself” massage (myofacial). Yesterday morning I had a chiropractic adjustment and felt great. Then in the early evening I went running (actually, mostly jogging) on the nearby high school track, and afterward I had low back pain, knee pain, hamstring tenderness, etc. So I’m hoping the foam roller will help. At $35/visit, it’s awfully expensive to go to the chiropractor really frequently!

Workout:

Type: Other
Date: 03/03/2010
Time: 16:39:00
Total Time: 00:16:00.00
Calories: 77

Strength Training - 0.5 hours - 03/03/2010

run45 — Thu, 04 Mar 2010 01:11:38 +0000

Upper body with dumbbells, lower body (legs) with Pilates band, and core work.

Workout:

Type: Strength Training
Date: 03/03/2010
Time: 15:33:00
Total Time: 00:30:00.00
Calories: 160