tuesday & wednesday

tuesday: skipped/missed 30 minute easy run. work day was busy and coached night time soccer game. by the time I got home at 9pm i was beat and decided to stretch and go to bed instead of running for 30 on the treadmill.

wednesday:

2 hours easy
richardson ocean park to scenic lookout north of the singing bridge
14.4 miles
8:16/mile
left leg had all sorts of things to say. ankle, knee, arch, hamstring above knee, gluteus were all chiming in with complaints at various points during the run. nothing seemed too serious, but i guess the left leg and lower back want more stretching. or more donuts.

Monday: ride easy

Easy bike rider. 60 minutes.

Watched a fine movie called Fido. It's about a boy and his pet zombie. B-movie all the way, but entertaining. Zombie boy scouts. That's all i'm sayin'

Saturday: run for 2:30

Richardson Ocean Park loop.

2hrs 30 minutes

got almost to the top of the gulch just past Honoli'i surf break. 16.4 miles. 9:09/mile

was quite slow and creaky at the start. did the first mile in 9:05 and seemed to keep that pace at least through mile 6. I got back to Richardson Ocean Park at 2:28:11 so I ran to the end of the road and back to do my full 2:30.

left knee bitching under kneecap a bit during the first few miles. Then shifted to IT band type knee pain.

will stretch tonight.

friday: run 30 minutes easy

Richardson Ocean Park loop run. Got just past Onekahakaha Park.

30 minutes
3.9 miles
7:42/mile if i recall correctly.

did the first mile in 7:22.

probably a bit too fast for an "easy" run.

thurs: 60minutes bike

spin say the instructions.

60 minutes. watched mediocre French noir anime.

right hip bitchy. it occurs to me that I should see if my third bike frame is smaller than my current training bike and switch frames if it is. this bike frame is at least a few centimeters trop grande pour moi.

4 x hills

hill workout!

4 x hills. Akalina Farm gate to Enlightened Ones paperbark trees

1st uphill felt sluggish
2-4 felt more energetic
warmed up on the treadmill for 10 minutes before going out on the road.

minor bitching from left knee interior upper

while running the downhills I wondered, "How am I supposed to actually train for Boston's hills?" If I do an uphill hills workout that sort of precludes doing a full pace dowhill at the same time because the downhills are supposed to be recovery neh? At this point I'm not blisteringly worried about it, but my brain likes to ask me these kinds of questions when things are slow.

3 miles easy

3 miles from Richardson Ocean Park to the usual turnaround.

24:39 elapsed time

nothing noteworthy in terms of aches, pains, blisters, etc etc.

weather was mixed clouds and moderate temperatures.

8 miles easy

today's workout was supposed to be 8 miles easy pace, but seeing as how I bagged yesterday's 6 mile pace run at the 4 mile mark I decided to add an extra 0.8 miles to today's workout.

Richardson Ocean Park to Liliokalani Park in Hilo, HI.

8.8 miles
1:12:32
8:14/mile pace

no significant pain today. i felt kind of low energy and loopy at around the 2.5 mile mark. I chalked this up to sleeping poorly and not really eating breakfast. I did the first mile in 8:14 and hit the halfway at 36:32. This suggests that I held a nice steady pace the entire way. Weather was partly overcast and not terribly warm.

4miles pace

this was supposed to be 6 miles at race pace. i wasn't really feeling it. As it was a treadmill workout I stopped early.

4miles @ 6:58/mile.
1mile warmup @ 10/mile
1/4 mile cooldown @ walking pace