Paul
What a run that was in the frigid cold. Got through it and not a bad pace. I took it real easy out there. Walked when I had to and then ran. PJ
- Site:
- http://www.blogger.com/profile/08232377450621592708
- Miles:
- 2911 total / 365 in 2012
- Goal:
To train intensely and then complete the 125K Canadian Death Race in less than 24 Hrs. Aug. 4 in Grand Cache Alberta Canada. PJ
Track and share your training!
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Entries
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RUN
good Prairie Lakes Park and Trails 6.75 mi 01:05 09:37 pace
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VELO
good In-House Bike Session! 8.05 mi 00:33 14.8mph pace
Very EZ indoor bike session to lossen the legs. Felt great and went well. Back to running both Sat and Sun in the very cold weather here in Iowa. PJ
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RUN
good Uni-Dome Inside on the track Run 6.63 mi 00:57 08:34 pace
Warm-up with 4, 20 second sprints. Then 4.5 straight miles on the track which was an 8.34 pace. I did walk here and there. Did 2 laps of Carioca, backward running, side shuffles and skipping. T... read more
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FIT
good Core workout, IT band Foam Ro... 00:20
Core workout and IT band exercises including foam rolling. Went well, felt really good, especially the rolling. PJ
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RUN
good Uni-Dome 6 mi 01:00 10:00 pace
Ez running tonight at the Uni-Dome. 4 X 50 yard accelerations plus 8, 20 second sprints. Rest of run EZ and all felt good tonight. PJ
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RUN
good Uni-Dome 1/2 mile all outs- 1... 6.5 mi 01:08 10:27 pace
12 sets of 400 meters tonight, 1/2 mile runs and then a 1 lap EZ jog or walk. Warm-up and cool down as well. I felt great and the right leg IT band felt as good as it ever has. Walk, jog in betw... read more
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VELO
good Hotel Indoor Bike Recovery fr... 7.11 mi 00:30 14.2mph pace
Nice recovery after interval runs tonight. PJ
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#dailymission- I focus on what type of running I do and in this case it is long distance or trail races. I go out at least 9 months, especially if I am going to be doing an A race, a tough race be... read more
1 person liked what Paul said -
VELO
Indoor Hotel bike 15.01 mi 01:00 15.0mph pace
Travel day back to Iowa, I was scheduled to do a 7.5 mile run with some speed work and running exercises but I got in late from Wisconsin so I doubled up the bike and did an EZ 15 mile bike workout... read more
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FIT
good IT band, core exercises 00:30
Did some late night exercises tonight to strengthen things. Did a variety of IT band, hip and core exercises. It felt great pulling out the hips! PJ
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RUN
great Petrifying Spings Park and Bi... 11 mi 01:46 09:39 pace
Fabulous feeling run today. This was the longest I have run since my 50 miler back in October. A little pain here and there but usual stuff I have been feeling since the 50. Felt strong througho... read more
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FIT
Coach's strength routine work... 00:20
Followed my coach's strength workout today after run. Push-ups, Squats with 10 pound weights, Step heel raises, IT band single leg balancing and foam rolling. Went well! PJ
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RUN
good UW Parkside Outdoor Track 5 mi 00:49 09:44 pace
Speed work today at the UWP track. Beautiful weather to say the least. 15 minutes EZ warm-up followed by 6, 30 second sprints- sprint splits: 5.32, 5.32, 5.31, 5.34, 5.41, 5.29. My speed is grea... read more
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VELO
12 mi 00:48 14.9mph pace
Did an EZ indoor bike tonight to give that IT a rest. It felt good and loosened up my legs quite nicely. I feel great tonight, Stretching Friday only. Back to running for the weekend. PJ
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FIT
good Pool aerobic workout! 00:12:41
Back to the pool for a nice workout tonight. Backward walking, carioca, side shuffles, high knee's, leg kickbacks. Felt great! PJ
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VELO
Indoor Hotel Bike! 2.5 mi 00:10:15 14.6mph pace
Indoor cycle to make up for some missed running miles, felt good. PJ
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RUN
good Uni Dome at UNI 6.25 mi 01:02 09:51 pace
Nice indoor run on the, I call it, the rubber track. Great on the joints tonight, fabulous run. Very little aches, time includes some walking as well. Running pace only was 9.03. What a nice ru... read more
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VELO
Indoor Hotel Bike Workout 7.54 mi 00:31 14.6mph pace
Indoor bike right after 4 mile run, very intense doing this immediately after a bike workout. Felt good, just a sore right side IT band. PJ
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RUN
good Prairie Lakes Park 4.3 mi 00:36 08:27 pace
Short 4 mile run, felt good, a little IT band pain on right side. I had a nice massage today with Julie at UNI. It hurt allot but it was all worth it. PJ
Loading people...
Well done for getting out there today!
about 11 hours ago • Like
Way to get out ther in the cold. Burrr!
about 6 hours ago • Like
Good 6.7 mile trail run there Paul, wtg, i'm sure it was cold up there. But u ran smart, as u said walked when u had to, wtg. Keep up those good trail runs/races.
about 5 hours ago • Like