April 22, 2006
53:21/154
3 x 1600 m repeats at the track in Pontcharra. 5:58, 5:57, 5:57. I'm not in the same shape I was in last summer, when I could run these faster almost easily. Right shin hurts. This coming week I'm going to take it easy.
Posted by Mark at 11:43 AM | TrackBack
April 21, 2006
1:10:37/167
Rode harder than I initially intended to, but not too far. The weather was warm. Since I could go mid-afternoon today, I rode in shorts and a short-sleeved shirt.
This heart rate is artificially high, though perhaps not by a lot. I saw the monitor giving strange readings (202, 199, etc.) at the outset of the ride.
Worked some of the time on maintaining a high cadence in an attempt to get smoother. My form starts to deteriorate at cadences higher than 120. That, and my weak legs, no doubt explain why I'm not a power rider. The fastest I could sprint down the hill outside Goncelin was 74.3 kph (46.2 mph). Track riders do better than that on the flats.
Posted by Mark at 06:19 PM | Comments (3) | TrackBack
April 20, 2006
54:24/153
This was a relatively easy run around Pontcharra, but I was dragging. The weather's nice again today.
I'm finding it difficult to deal with tired, wooden legs and the feeling that I cannot get going. My right shin hurt when I finished, too. Not a good sign.
Maybe I need to bite the bullet and quit running or cycling hard for a whole week. Perhaps I could compensate by working upper body muscles instead. Trouble is I'd be sore after one good session.
Posted by Mark at 02:24 PM | TrackBack
April 19, 2006
49:55/155
Another nice day. My legs are still dead and sore. I went cycling. The odometer says I went precisely 26 km.
Posted by Mark at 06:40 PM | TrackBack
April 18, 2006
36:47/156
Ran over to Chapareillan and back. The inner side of my right shin still has not recovered yet.
Posted by Mark at 10:48 AM | TrackBack
April 17, 2006
1:17:53/153
Today was beautiful for cycling. I went this morning, feeling tired. My legs felt dead. Guess I need to back off somewhat for another week.
This ride was up to Chambery and back. Don't think I've ever seen so many cyclists. Several times I had to slow down as there were too many people out to pass. Had my legs felt good I'd've gone for longer, or for a climb.
Heart rate on the bike is definitely lower than on foot. 153 bpm average feels like 160 running. Perhaps that's also because my legs are weak and sore.
Posted by Mark at 08:16 PM | TrackBack
April 15, 2006
40:47/145
Went down to the track in Pontcharra and did 6 x 200 m as hard as possible with 400 m slow jogging to recover in between. My legs are still not fully recovered, and I felt tired, as if I couldn't quite make it to my maximum. Maybe I'm coming down with Emma's cold now.
Posted by Mark at 06:01 PM | TrackBack
April 14, 2006
1:13:09/150
Rode home from work after taking the train in this morning. The MTB is definitely heavier. Was tired when I got home.
Posted by Mark at 08:19 PM | TrackBack
April 13, 2006
46:04/151
Up to Rochasson with Phil and Jerome, which was pretty easy for me at that speed. Then they continued on to Corenc, so I came back down alone, working on my downhill form. Maybe that's not so good, as my legs took a kind of pounding.
Posted by Mark at 01:18 PM | TrackBack
April 12, 2006
1:47:39/155
Off today to pick Mom and Dana up from the airport. I got to ride for a while. Legs still very tired today. Had a headwind coming back. At one point I was really forcing it to stay at 20 mph (32 kph) down a 3-4% grade.
Posted by Mark at 08:22 PM | TrackBack
April 10, 2006
21:36/141
Recovery run in the rain on sore legs. My right leg is giving me the same problem that cropped up just before injury. Guess my body cannot take this much training compared to the recovery.
Matt suggested I back off and ride for a while to get off my feet. His wife ran herself over the limit in 2004 and it took her months to get back into good shape.
Posted by Mark at 03:08 PM | TrackBack
April 08, 2006
1:55:15/155
A bunch of 1s and 5s. Ran four big laps around Pontcharra. The last lap felt tough. Haven't run that far in a while, and yesterday's speedwork left me with stiff, slightly sore legs from the first step. These days are the nicest running days of the year, though. Need to get out and enjoy them before it gets too warm.
The marketing organization from the Paris half-marathon sent me a diploma that arrived yesterday with a questionnaire. Nathalie looked at it, then asked me whether she ought to frame it. She already did that with my computer science diploma. I came home one day and it was hanging over my desk. After that I made sure to hide my other diplomas. Here's the one from the race, since it'll fall off the front page after a couple of days:
Tim ought to run races like that. He'd really be happy to get all the marketing goodies they hand out. Medals, diplomas, T-shirts, sacks with sponsors' logos, and so forth.
Posted by Mark at 01:45 PM | Comments (2) | TrackBack
April 07, 2006
1:01:58/165
5 x 1 km with warmup and cool down. Splits were 3:32, 3:35, 3:38, 3:41, 3:38.
Posted by Mark at 03:02 PM | TrackBack
April 06, 2006
37:45/121
Easy recovery jog with Karine and Phil.
Posted by Mark at 02:24 PM | TrackBack
April 05, 2006
32:38/141
Up to Montbonnot and back down with Phil. He was in a hurry, so we didn't go very far.
Posted by Mark at 02:21 PM | TrackBack
April 04, 2006
43:53/167
This started off as a jog, then morphed into a tempo run. Too angry to do a tempo run. At the halfway point I ran as hard as I could get myself to go until it hurt enough that I didn't feel angry anymore. Then recovered until the anger came back and sprinted again. Felt rough at the end, but slightly calmer.
Posted by Mark at 02:27 PM | TrackBack
April 03, 2006
32:01/154
This heart rate seems wrong. Still in bad shape.
Posted by Mark at 12:52 PM | TrackBack
April 01, 2006
48:56
Body exhausted. Thoughts toxic. Time to rest.
Posted by Mark at 07:30 PM | TrackBack
March 31, 2006
54:14/133
Easy recovery run. It was a beautiful day, so about 6 of us went out for a jog.
Posted by Mark at 04:17 PM | TrackBack
March 30, 2006
51:15/148
Steady rain today. Jogged over to the track and ran 6 x 100 m repeats at top speed with almost two minutes in between. The first was in a little over 17 s, the middle four between 16 and 17, and the last in just under 16.
My aim is to improve running efficiency. Yet 100 m repeats are very short. I only ran 6 because my form was starting to go in the last one. Don't want to practice bad form.
Posted by Mark at 01:21 PM | TrackBack
March 29, 2006
23:02/136
Short recovery run chatting with Phil.
Posted by Mark at 12:26 PM | TrackBack
March 28, 2006
48:19/163
Tempo run with a long trailing cool down. Worked hard in the middle (177-183 bpm from the hill below St. Ismier over to Montbonnot). Legs felt better than yesterday.
Posted by Mark at 12:46 PM | TrackBack
March 27, 2006
31:10/138
Gentle 4 mi recovery jog. Legs sore. There's a refreshing cool breeze blowing.
Posted by Mark at 12:52 PM | TrackBack
March 26, 2006
36:57/183
This was the Cross de Montbonnot that I mentioned last week. It turned out to be 9.2 km. We ran along tractor ruts and through mud for part of it, which is I guess necessary if you're going to call it a cross (as in cross-country).
The weather's beautiful today, almost too warm. My legs felt sore and stiff as I jogged to warm up. Almost hurt something in my right hamstring doing strides to loosen muscles.
At the start of the run, we all just gathered together in a big mob behind what seemed to me an arbitrary point on the community soccer field. But I'd seen where I needed to go, and except for the tractor ruts, it was places I've run often before. Basically we ran down to the Isère and along the path there, then zigzagged back up to the soccer field, near where Stu and I sometimes run hill reps, which is behind the town hall.
On this sort of short race, I knew I had to run hard. Only after the tractor ruts did I feel that sort of burn in my gut that you get when you're building up too much lactate. My mind wandered a bit. Near the end I was concentrating, however. One of the women standing at a turn guiding us, said in my direction, "Where are all the women?" I thought, None of them are oafish enough to come out here and run like silly brutes. Yet I didn't have the breath to say that to her.
I caught the guy just in front of me on the last hill. Either he didn't do enough hill repeats in practice, or the long runs are paying off for me. There were only 300-400 m left, so I just put the hammer down. They had a clock out near the finish, too. I got to sprint as the seconds were ticking off towards 37:00. I thought, Shucks, I'm slow, and gave it what I had left.
Need to work on pacing and concentration, and I need to get faster. This was 4:01/km, way too slow. Muddy tractor ruts notwithstanding, I'm far off the goal pace.
Posted by Mark at 10:36 AM | TrackBack
March 24, 2006
33:42/149
Short run today with a few raindrops. Tired, and had lunch planned with Stu, Luke, and Rob, since Luke is in town and I owed him one. I'm exhausted anyway, so it's no doubt better to take it easy.
Posted by Mark at 08:24 PM | TrackBack
March 23, 2006
52:18/157
Tired and listless. Very busy at work. Up to St. Ismier, across to Montbonnot, down the back way. The important workouts this week are the speedwork on Tuesday and the race Sunday morning.
Posted by Mark at 01:56 PM | TrackBack
March 22, 2006
37:49/159
Overheated, being too heavily dressed to run 8 km. Now the sky has clouded over. Legs were tired.
Posted by Mark at 04:49 PM | TrackBack
March 21, 2006
1:10:18/162
The heart rate monitor was flaky at the start of the workout. This was a warmup over to the track, 6 x 1 km in 3:37 to 3:43, and a cool down jogging back.
For each kilometer, I took a total of 6 minutes including recovery jogging. Am not in shape to run 10 km in 37:30 (3:45/km) yet, but this effort seemed slightly easier than Monday last week. The difference is no doubt 100% psychological.
Posted by Mark at 03:32 PM | TrackBack
March 20, 2006
30:02/146
Jogged up to Montbonnot and back down with Phil and Luke. Nice day. We were all overdressed.
Posted by Mark at 04:24 PM | TrackBack
March 18, 2006
Cross de Montbonnot
There was a two-hour run in Grenoble that I missed this morning. The children didn't have school, and Nath was working.
Next Sunday is the Cross de Montbonnot in the town where I work. There's a 9 km race. Haven't run a race that short in a long time. I'm going to check with Nath and see if she minds. Maybe I could convince Tim or Emma to do the 1 km race.
Posted by Mark at 05:59 PM | TrackBack
1:38:02/148
My legs hurt from the speedwork yesterday. They felt tighter than normal. In fact they hurt before I went out, even when I was lying down. When I got out, it took half an hour of jogging to get everything in order. My brochial tubes feel like someone cleaned them with a wire brush.
According to Greg McMillan's calculator and my half marathon time from Paris earlier this month, I ran a bit harder than necessary for those sprint workouts. I could run those 250 m repeats as slowly as 53 seconds and still get the benefits of a sprint workout. That's 29% slower than my fastest lap Friday.
It could be that I'm training too stupidly, that I could do better when racing if I'd focus less on quantity and more on quality, perhaps reducing not only the speed at which I train on easy days, but also the total training volume. I'm nagged with feelings of not doing nearly enough. Yet I don't have world-class natural ability or will power, nor am I going to get it through training. Need to find a way to do more with less.
Posted by Mark at 04:57 PM | TrackBack
March 17, 2006
59:22/157
Speedwork today at the track in Meylan. 7 x 250 m. Splits in seconds were 45, 43, 42, 43, 44, 44, 41. The first time I rested 1:15, meaning a total of 2 minutes for the run and rest. Thereafter, I rested until 3 minutes had elapsed since the start of the repeat.
This pace is fast for me. There's still a metallic taste in the back of my mouth.
Posted by Mark at 02:08 PM | TrackBack
March 16, 2006
27:34/167
6.5 km (about 4 mi). My heart rate seems high for that speed and distance. Still feel sluggish.
Posted by Mark at 02:02 PM | TrackBack
March 15, 2006
1:03:00/159
Lacked energy today, so I stopped after only 63 minutes. It was bright again, and warmer than yesterday. Had to tuck my hat into my waistband.
Posted by Mark at 02:17 PM | TrackBack
March 14, 2006
29:01/156
Easy day, bright and cold. I ran around the 3 km loop, then ran around the 4 km loop, skipping the run back to the parking lot and out again in the middle.
Posted by Mark at 01:39 PM | TrackBack
March 13, 2006
1:04:59/152
Today the air is still cool for the season. I wore my hat and gloves. Yet the sun was out. Very bright.
Now that the Paris half marathon is behind me, I'm starting speedwork. Last Friday was the first speedwork outing. My hope is to run two per week, one being longer repeats, the other being shorter sprints, perhaps intervals.
Today I ran 5 x 1 km repeats at just under race pace, which is 3:45/km. My first was in 3:40. My last was in 3:39. All the repeats were between 3:39 and 3:43. I'm still a long way away from being able to keep that pace up for 10 continuous kilometers.
A nice feature of the track over at the junior high school is how it's not near a road. It's quiet. You can focus on the work. Another feature is that it's about 15-20 minutes from work, enough time to warm up and cool down properly.
My heart seems to be in better shape than my legs. Each time I'd finish and jog, it'd take less than a 250-meter lap for my heart to be back at a pulse of 130-135. My legs on the other hand were starting to get tired near the end. They felt sore starting out.
Posted by Mark at 02:20 PM | TrackBack
March 11, 2006
1:42:56/157
Legs were tired from the outset. At the bottom of the hill in front of our house, it felt like I'd run out of gas. Had to get out and push.
Out of curiosity I listened to SBaGen-created, out-of-tune sine waves the whole way. Seems to have made no noticeable difference, except that I felt like closing my eyes sometimes.
Posted by Mark at 11:03 AM | TrackBack
March 10, 2006
50:21/162
Ran over to a nearby track 20 minutes away. It's red asphalt. I think it measures 250 meters. Ran 6 hard repeats with a lap in between each. Then jogged back into the rain, finishing under a storm of tiny hailstones.
Noakes's book, Lore of Running, has me thinking now is the time to add speedwork for more efficient running this season. Potentially I could reduce my second long run of the week, and replace some of the quality with speedwork.
Posted by Mark at 01:17 PM | TrackBack
March 09, 2006
17:48/172
Quick run before lunch to stretch the legs. It suddenly got warm today.
Posted by Mark at 03:00 PM | TrackBack
March 08, 2006
1:20:04/163
Ran up through St. Ismier, then Montbonnot, then decided to add a loop up to Corenc. I came back down through Montbonnot. Initially I was thinking of extending the run to 90 minutes, but was getting cold in the rain.
Posted by Mark at 02:05 PM | TrackBack
March 07, 2006
37:59/163
8 km tempo run. Cool and windy. Started out with Joanne and Nigel.
Posted by Mark at 03:38 PM | TrackBack
March 06, 2006
30:18/152
Recovery 6 1/4 km run with Phil. Lots of cold wind out there today. Plenty of mud, too.
Posted by Mark at 01:36 PM | TrackBack
March 05, 2006
1:33:02/183
Paris half-marathon today. The temperature when we hopped in the car to drive across Paris at 8 am was -5 C (23 F). I ended up overdressing with neck warmer, hat, gloves, undershirt, plus my winter jogging clothes.
The temperature rose even as 10 am rolled around. I finished carrying my gloves, sleeves rolled back, hat and neck warmer stuffed down the front of my tights. Was overheating whether the sun was out.
Was glad to have all that clothing when I stopped. Immediately got cold and shivered until we finally got into Luke's car about 2 hours later.
My average hear rate, 183, is outrageously high if my max. is still about 194-195. I'm more out of shape than I thought, and my roughly half marathon circuit I run on Saturday mornings must be significantly shorter than 21.1 km. Perhaps it's only 20.
Posted by Mark at 10:09 PM | Comments (2) | TrackBack
March 03, 2006
Heavy rain coming, part II
According to Luke, the weather in Paris leaves something to be desired.
Dunno what it's like in the Gresivaudan valley this AM, but Paris is like smthg from the point of no return 4 or 5 hours into a Cecille B DeMille epic, just after God decides that he's had enough of the iniquities anmd transgressions of his people. It is raining fire, brimstone, locusts, frogs and swords of ice. Sodomites and adulterers are sponteneously combusting and although it is very, very dark, I discerned one woman turning into a pillar of salt.Metcheck just has little falling swastikas coming out of angry looking clouds.
If it's like this on Sunday, it'll be ugly.
As mentioned the other day, we're running Sunday morning.
Posted by Mark at 11:32 AM | TrackBack
March 02, 2006
31:29/142
Easy jog with Phil.
Posted by Mark at 01:15 PM | TrackBack
March 01, 2006
48:36/157
Up to St. Ismier and back around. Some snowflakes in the air.
Posted by Mark at 02:24 PM | TrackBack
February 28, 2006
New shoes, same as the old shoes
Got a new pair of ASICS Gel 1100 shoes today, my old two pairs having lost most of their cushion. Funny to run in new shoes.
I did not realize that ASICS stands for Anima Sana In Corpore Sano, which is translated on my shoebox as Sound Mind Sound Body.
Wikipedia.org says theirs is a variation on mens sana in corpore sano:
Over time, the phrase has come to mean that only a healthy body can produce or sustain a healthy mind.The phrase is taken from a longer sentence, "Orandum est ut sit mens sana in corpore sano," which may be translated: "You should pray for a healthy mind in a healthy body," which is a very different thing than the current meaning above.
Good point.
Posted by Mark at 07:22 PM | TrackBack
37:32
No heartrate for this one. Didn't have the strap that fits over my chest. My avg. pulse must've been approximately like the other day.
Posted by Mark at 01:33 PM | TrackBack
February 27, 2006
30:24/152
Easy pace around the 6 1/4 km route with Phil and Nigel.
Posted by Mark at 02:24 PM | TrackBack
February 25, 2006
1:37:16/164
Usual Saturday morning distance. A nice day to run, but my legs are tired.
Posted by Mark at 03:10 PM | TrackBack
February 24, 2006
41:15/159
Jogged over to Chapareillan and back. Not sure why my heart rate is so high for such a slow run. Must be the hills.
Posted by Mark at 10:21 AM | TrackBack
February 23, 2006
22:47/145
This was me running at the track with Tim. He wanted to prove he could run 1 km quickly. We ran the first km together (6:43), then I ran 4 x 400 m repeats in less than 90 seconds each, taking an easy lap in between.
It's been a long time since I've run on the track. My legs are tired this week. At the end of each lap even an approx. 6 min/mile pace felt like hard work. Compared to my winter long run plod speed, 6 min/mi is hard work. According to Greg McMillian's calculator, I should be running 10 to 20 seconds per lap faster when doing 400 m in earnest. 1600 m repeats should take me about 5:40 or 5:50 a piece.
Taking it too easy has made me lazy. I've forgotten what it's like to make an effort. Took me 3 1/2 laps to find a compact rhythm with more efficient form.
Tim didn't want to run after the first km. We could only stay another 15 minutes before he started getting bored. He was proud of himself, however, and considers his performance today indicative of superior fitness. He says he's ready for the kids' race in Pontcharra this fall, and probably the olympics soon thereafter.
Posted by Mark at 02:24 PM | TrackBack
February 22, 2006
1:30:55/146
Not much motivation. Dead legs.
Posted by Mark at 07:54 PM | TrackBack
February 21, 2006
1:17:24/146
Going up the valley towards La Rochette turned out to be a mistake. Where the sun doesn't shine for more than an hour or so per day, the frost had still not lifted even at 11:30 am. Ended up turning around partly from discomfort (I hadn't worn a hat), partly to make it home for noon.
Posted by Mark at 04:39 PM | TrackBack
February 20, 2006
37:19/168
Tempo run to Chapareillan and back. Easy warm up and cool down. Ran hard up the hill on the way back. Top heart rate was about 94-95% of theoretical max.
Posted by Mark at 10:16 AM | TrackBack
February 18, 2006
1:34:37/163
Another Saturday, same distance. This was a late morning run after the rain, just before lunch. I picked up the pace somewhat.
Ought to buy new shoes soon. The two pair I've had since early last summer are worn enough to feel it.
Posted by Mark at 03:41 PM | TrackBack
February 17, 2006
37:40/137
Easy jog with Nigel.
Posted by Mark at 02:18 PM | TrackBack
February 16, 2006
49:07/168
Up to St. Ismier and back down through Montbonnot. Ran fairly hard but felt slow and tired today.
Posted by Mark at 08:16 PM | TrackBack
February 15, 2006
47:02/128
Slow jog with Phil. He was as tired as I was. I'm kept up by Diane. He's kept up by bugs in the code.
Posted by Mark at 05:40 PM | TrackBack
February 14, 2006
1:14:13/133
Good long jog with Stu. Lovely day to run.
Posted by Mark at 01:55 PM | TrackBack
February 13, 2006
41:53/155
Up to Rochasson and back down on the road past the church. It seems to be warmer this week than last.
Posted by Mark at 02:22 PM | TrackBack
February 11, 2006
1:40:01/155
...and now back to our regularly scheduled program. Ran the 3 extended laps around Pontcharra starting from home that make for roughly half-marathon distance.
Unpleasantly cold starting out, as it was a very clear night. The scenery was particularly impressive however, with the mountains starkly defined against the blue sky.
Posted by Mark at 10:29 AM | TrackBack
February 10, 2006
47:55/165
Uphill to St. Ismier, then across through Montbonnot and back down.
Posted by Mark at 02:42 PM | TrackBack
February 09, 2006
1:23:19/161
Nath suggested I should take a sleeping pill, so I took melatonin. The after effects aren't too awful, and last only a couple of hours after I wake up for good. Still woke up a couple of times during the night, but managed to fall asleep again.
I ran the first few km with Stu, Joanne, and Phil, then sped up a bit and finished 18 km, feeling better than I did yesterday. After a run like that I generally feel straightened out, probably a sign of endorphin addiction.
Posted by Mark at 03:44 PM | TrackBack
February 08, 2006
19:42/152
Better than nothing is good enough.
Posted by Mark at 05:44 PM | TrackBack
February 07, 2006
31:21/151
Had a hard time getting started. Ran with Joanne uphill to the national road, across through Montbonnot, and back down.
Posted by Mark at 06:19 PM | TrackBack
February 06, 2006
1:04:41/170
Kept the tempo up, but felt sluggish. I've lost some of my edge, if I ever had one. I sincerely hope this was more than 14 km.
Posted by Mark at 02:57 PM | TrackBack
February 03, 2006
40:31/163
Rochasson, pushing it fairly hard going up, since I felt cold. Came down the long way.
Posted by Mark at 03:16 PM | TrackBack
February 02, 2006
45:45/161
Tim would rather spend the afternoon with his friend Florent than with his dad after all. So I started out running with Tim biking alongside me. I had to push him up hills, then race to catch him going down.
After dropping Tim off at Florent's house, I picked up the pace to make it a sort of tempo run over to Chapareillan and back.
Posted by Mark at 03:03 PM | TrackBack
February 01, 2006
33:14/142
Another slow jog with Phil.
Posted by Mark at 02:39 PM | TrackBack
January 31, 2006
56:18/135
Gentle jog around the lake with Stu and Joanne.
Posted by Mark at 05:40 PM | TrackBack
January 30, 2006
33:39/152
Gentle jog with Phil. Something's wrong. I've been exhausted all day.
Posted by Mark at 05:43 PM | TrackBack
January 28, 2006
1:42:24/156
Felt like burnt toast from the first step, but figured I should get one long run in this week. So I took it easy.
This morning when I woke up my throat was slightly sore and my ears stuffed up. It took about an hour to become fully awake. During the night Diane was coughing off and on. She's also been having the same kind of night terrors Tim had last year, right as we're trying to go to bed. Hope she gets well soon.
Posted by Mark at 10:32 AM | TrackBack
January 27, 2006
28:16/175
Felt okay once I got out there. This was uphill through Montbonnot and back down.
Posted by Mark at 02:04 PM | TrackBack
January 26, 2006
28:18/127
Gentle recovery jog around Montbonnot. Set out with Phil, Karine, Nigel, and Jerome, but ran with Karine when we split up. I'm basically taking this week off, until I feel good again.
Posted by Mark at 01:06 PM | TrackBack
January 25, 2006
33:18/135
Easy jog with Nigel this noon. Too tired to do real training.
Posted by Mark at 02:59 PM | TrackBack
January 24, 2006
31:48/133
6 1/4 km recovery run with Phil. We started with Stu, but he went further.
Posted by Mark at 01:32 PM | TrackBack
January 23, 2006
1:06:55/163
This was only about 14-14.5 km. I guess I'm tired. Hard at the beginning and hard at the end, but not for long.
Posted by Mark at 06:03 PM | TrackBack
January 22, 2006
100-105 km this week
Nath asked me after lunch if I wanted to run this afternoon. I said probably not. Tim and Emma went with me to play soccer at the field in Barraux this morning, and my legs were still tired and stiff. She wondered how far I went.
Without dragging out a map wheel and maps, I don't know exactly, but based on the times, heart rates, and what I do know, it looks like 100-105 km over the last 6 days. Maybe I should go try to beat Dana's family record of 70 miles (almost 113 km) in 7 days.
Nath figured all that running around in circles was pointless. I could've gotten somewhere had I gone in a straight line.
Posted by Mark at 01:07 PM | Comments (1) | TrackBack
January 21, 2006
2:16:14/153
Ran 30k around Pontcharra. By the end my legs were feeling wooden. Evening was falling as I finished. I watched as the clouds poured down over the ridge that separates us from the Chartreuse.
Posted by Mark at 08:12 PM | TrackBack
January 20, 2006
46:24/173
Didn't have much time this noon, so I ran hard. Uphill over to St. Ismier, then across through to Montbonnot and back down. Hope it was more than 10 km ;-)
Posted by Mark at 07:52 PM | TrackBack
January 19, 2006
1:09:25/162
Started out slow with Stu, Joanne, and Nigel. We'd barely gone a couple of miles when they decided to turn back. Don't feel very good today.
Posted by Mark at 01:59 PM | TrackBack
January 18, 2006
1:40:01/156
Started out with Phil. Ran around most of the 12 km circuit, but found it too muddy. Then went up hill to St. Ismier, back down through Montbonnot to the edge of Meylan and back to work.
Probably should go further. 100 minutes isn't long enough. The real training effect (or at least the perceived discomfort level) seems to increase significantly at about 105. Then I should probably run another 30-60 minutes to get real good from the workout. But it's tough to find the time.
Posted by Mark at 06:14 PM | TrackBack
January 17, 2006
Before and after
Voici the before and after photos, showing the influence that running a fair amount each week can eventually have on how fat you are.
My weight must've been near the max. in the photo on the left. In the photo on the right I'm 5 kg (11 lbs) heavier than when I was married. Leg muscle is compact.
Posted by Mark at 09:44 PM | Comments (2) | TrackBack
1:24:26/150
Slow for the first 3/4, harder for the last 1/4. Not sure how far this was.
I started out gently with Stu and Nigel, and it felt so good to have temperatures above freezing that I just kept on jogging.
Posted by Mark at 02:16 PM | TrackBack
January 16, 2006
39:40/123
Very easy recovery run with Phil. This was only something a bit over 7 km.
Posted by Mark at 01:24 PM | TrackBack
January 14, 2006
1:34:50/164
This is me getting into a rut, but I ran the same route again as last week, about half marathon distance. Nath went to work this morning helping a guy with his English lessons. She's also got another student starting later this week, but that will be while the children are in school. The rest of today she's at a framing class.
So I didn't want to go too far or get worn out. Need to be wide awake and relatively unstressed when taking care of the children, lunch, dinner, chores and so forth.
That said, this morning 13 mi was tough. Not because it is hard to run that far at this pace, but because almost the whole time it was so cold I had thoughts of just giving up. Starting out at about 8:35, the air was bitingly cold. My toes were numb soon, and stayed that way for the longest time yet, about 10 km. After that they went numb again twice as I turned into the shade of the mountain.
When I stopped, though I'd just run uphill in -- finally -- some sunshine, ice fell off my neck warmer. This wasn't just a few ice crystals, but multiple dollops of crushed ice.
Posted by Mark at 10:31 AM | TrackBack
January 13, 2006
18:09/174
Ran out of time this morning, had to run fast and not very far.
Posted by Mark at 12:08 PM | TrackBack
January 12, 2006
1:00:20/140
Gently up to Corenc and back down with Jerome, Phil, and Stu. Not as cold as yesterday.
Posted by Mark at 01:43 PM | TrackBack
January 11, 2006
1:51:00/159
Unpleasantly cold and humid. This was only slightly faster than last time, but at 7 bpm lower heart rate on average. Stu reckons it's about 24 km. I couldn't convince either Stu or Luke to run the whole thing with me.
Posted by Mark at 02:08 PM | TrackBack
January 10, 2006
35:55/169
Stu said this is 8 km. I wonder if we measured something wrong. Ran very hard in the middle, but not at the start or the end.
Posted by Mark at 02:09 PM | TrackBack
January 08, 2006
37:07/164
We're having two lunches out this week at work, so I decided to run today rather than tomorrow. Went over to Chapareillan and back to do some hills.