Colin
"Warm-up" is in quotes, because all this did was get me cold and wet before the race.
- Site:
- http://resurrectedrunner.blogspot.com
- Miles:
- 2340 total / 39 in 2012
- Goal:
Recover from a major injury, avoid new ones, and get back to racing! 2012 will be the 'Year of the 5k' for me, along with at least one sprint tri.
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Colin logged 2340 miles.
Last workout 30 days ago. Help get them back on track!
Entries
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RUN
blah Pre-race "warm-up" 1 mi 00:08:21 08:20 pace
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RUN
blah Nookachamps 5k 3.12 mi 00:23 07:26 pace
Cold, rain, sleet, snow, wind. That pretty much sums it up. I was literally drenched to the bone, from head to toe. I was humbled this morning. Did not have a good run at all. Went out at 7:23, fol... read more
- RUN
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RUN
good Easy 5k with a touch of speed... 3.1 mi 00:28 09:03 pace
It was nice to run in some sun for a change!
All very easy, except 3x60 sec. hard/60 sec. easy during the last mile. Keeping the volume lower than usual lately. Started hitting the weights a little... read more- Show 2 more comments...
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Good run.
about 1 month ago • Like
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Nice day for a run
Great job!about 1 month ago • Like
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FIT
good Bike trainer, with intervals 6.52 mi 00:30 04:36 pace
Short and sweet. All easy, except 8 x Tabata intervals (20 sec. all-out, 10 sec. rest). Weights to follow.
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Nice spin Colin.
about 1 month ago • Like
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RUN
good Mill Creek loop 4 mi 00:30 07:31 pace
Hard tempo (nearly my current race pace) run. Group run, but ran mostly solo. Splits were 8:04, 7:15, 7:24, 7:25. Last mile was slightly uphill, so happy to go under 7:30. This will be the last har... read more
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FIT
good Weights 00:22
Quick weightlifting workout.
3 sets each of:
Pull ups
BB Deadlifts
DB bent rows
BB curls -
RUN
alright Slow neighborhood 5k 3.1 mi 00:27 08:48 pace
Nice day, except for very gusty winds. Legs were feeling heavy and clunky, so I kept the pace comfortable.
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RUN
good Short Intervals 4 mi 00:33 08:18 pace
10 min. warmup
20 min. of 1 min. hard/1 min. easy
3:14 cooldown.
Hard but enjoyable workout. It's been a long time since I've done short, hard intervals. My legs were feeling yesterday's squats abo... read more -
VELO
good 10.66 mi 00:45 14.2mph pace
First workout of the year, on the trainer. All easy, except 6 sets of 60 sec. hard/30 sec. easy. Weights to follow.
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The obligatory year-in-review blog post: http://resurrectedrunner.blogspot.com/2012/01/look-back-look-ahead.html
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4 people liked what Colin said
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RUN
good Interval run 4 mi 00:33 08:08 pace
Backed off my usual Tuesday distance and threw in 3 hard half mile segments:
3:33
3:30
3:27
With easy 1/2 mile segments btwn each. Haven't pushed the pace in over a week, so these felt pretty hard.... read more -
FIT
alright Indoor trainer 9.33 mi 00:45 04:49 pace
Very easy spin. Right knee acting up again (actually bothered me quite a bit after last night's walk). Been taking it pretty easy the last few days, and will probably coast into the new year withou... read more
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Sorry about the knee Colin, perhaps too much jumping in your last video?
about 1 month ago • Like
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walk
good Night time dog walk 2.72 mi 00:47 17:09 pace
The poor pup was neglected most of the day, so I felt I owed it to him to take him for an evening stroll. It was nice, actually, since he didn't have the visual distractions (aside from what my fla... read more
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FIT
good Full body weight workout 00:19
Had to get the bad taste of today's run out of my mouth, so I followed up with a nice total body weight workout, consisting of two sets each of:
Pullups
DB bent rows
Parallel bar dips
BB deadlifts
... read more -
RUN
alright Slow 5k - 1st 2mi. w/Natalie 3.1 mi 00:30 09:49 pace
I'll state the positive first by saying it's a beautifully clear & sunny day! Now, on to the blah. The Mrs. and I "strongly encouraged" Natalie to get out for a run (i.e. WAY too much... read more
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At least you had good weather Colin. Nice miles
about 1 month ago • Like
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Dude! You got an uninspired daughter to run two miles? What's your secret? ;-)
Good day for some miles. I'm sorry it wasn't great
about 1 month ago • Like
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Dan, the secret was my wife and I saying "you WILL go for a run today...or you will clean the house." She chose to run. Slowly. Complaining.
about 1 month ago • Like
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Miles are miles Colin, hope it provided some recovery value physically, if it was draining mentally.
about 1 month ago • Like
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- RUN
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RUN
great Yesssss!!! 6 mi 00:53 08:53 pace
Well, apparently 16 months of patience is finally paying off. This is the longest run I've done since August 10, 2010 (yes, that's 2010, not 2011). I kept it slow and comfortable and never really f... read more
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You're an Inspiration:
Great job Colin!
about 1 month ago
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RUN
good Dog Jog (right after spin) 1 mi 00:08:35 08:35 pace
Did a "baby brick" by taking Apollo on a quick 1-mile dog jog right after my spin on the trainer. Followed that up with some weights (pullups, deadlifts & incline presses) and I'm don... read more
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Nice Colin. Must be things are still working well for you.
about 1 month ago • Like
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Loading people...
Man.. Tough time today... Hang in there C!!!! Give yourself time to come back.
30 days ago • Like • 1 person
How 'bout I buy a pitcher and you help me empty it?
30 days ago • Like • 1 person
ah, but to have a near death experience, well, a sorta bad run is humbling....but just wait 'til next week!
29 days ago