Training Log 2007 10-12
| Day | Date | Duration | Text |
Monday (12-31) 61 min. - Ran around Genesee Park, explored its connection to the Genesee Valley Greenway. Ran past a vacant U of R. Pretty fast.
Sunday (12-30-2007) 0 min. -
Saturday (12-29) 10 min and weights. - 10 min Elliptical warm up followed by weighted lunges, pull ups, situps and core, and hip/knee strengtheners.
Friday (12-28) 43 min. - 7 min warm up on elliptical then ran along the lakeshore in Chicago for 36 min. The wind was intense. Stretched out afterwards.
Thursday (12-27) 0 min. -
Wednesday (12-26) 0 min. -
Tuesday (12-25) 28 min. - Ran down to the end of Beechergamble and back.
Monday (12-24) 36 min. - 20 min of full body strength on the exercise ball, then ran back to the woods with two three pound weights and ran with those for ten minutes. Lastly I dropped the weights and ran four more miles with some karaokae's and other exercises thrown in.
Sunday (12-23-2007) 36 min. - 10 min of yoga, then ran back to the woods with two three pound weights and ran with those for ten minutes. Lastly I dropped the weights and ran four more miles with some karaokae's and other exercises thrown in.
Saturday (12-22) 0 min. -
Friday (12-21) 0 min. -
Thursday (12-20) 60 min. - Some snow shoeing and running with Mike Reif, the GVH coach. I actually have no idea how long we were going.
Wednesday (12-19) 32 min. - Same as yesterday, but it was grayer and soggier.
Tuesday (12-18) 30 min. - Ran a nice and easy 30 min midday at Klein. It was sunny and cold and beautiful.
Nothing
Monday (12-10) 0 min. - I took a nice slow walk. I also stretched a little and used my muscle roller.
Sunday (12-9-2007) 0 min. - Day off.
Saturday (12-8) 65 min. - Race day. 35th place in 32:59. Full race write up.
Friday (12-7) 10 min. - Ran around the Kings Island Resort Hotel parking lot to shake out my legs after a plane trip to Columbus and then a car trip down to Cincinnati. I put in some striders and karaokae's.
Thursday (12-6) 20 min. - Ran around the Genesee View condo complex and then stretched out.
Wednesday (12-5) 45 min. - Ran a nice fartlek on the Erie Canal path. A passenger train went under a bridge I was goind over which was kind of cool. I was slipping all around in the ice. I imagined Saturday's race course similarly slippery with mud. Also on the run I saw a guy out for a walk. He looks like an older gent though it is nearly impossible to tell in the dark. I've seen him before (or someone else out for a walk). I think he does it for exercise everyday. He is the only person I hardly ever see. Some people think the Erie Canal path is dangerous. Maybe that is in the summer, if you are female.
Tuesday (12-4) 45 min. - 45 minutes is a total guess. I think the run was actually longer. I ran at Fleet Feet and did the big hill 6 times at a comfortable pace. I'm feeling great. I'm keeping the speed, but also keeping things relatively short and comfortable.
Monday (12-3) 52 min. - Ran midday on Genesee Valley Greenway. A nice fartlek.
Sunday (12-2-2007) 0 min. - Day off, I guess.
Saturday (12-1) 41 min. - Ran on the "Scottsville Trail", which is actually called the Genesee Valley Greenway. The sun was shining marvelously, but my ears nearly froze off. I should have covered them. I through in one hard 20 min surge and I stretched well afterwards.
Friday (11-30) 36 min. - Ran on Erie Canal Path. It was incredibly slippery so this wasn't a particularly good run, especially when I want to be stretching out my stride in preparation for the fast flat XC Nationals course down near Cincinnati. I stretched some afterwards at Klein Steel, then when I went home I warmed back up with some jump rope and stretched some more.
Thursday (11-29) 0 min. - Day off.
Wednesday (11-28) 74 min. - Hard fartlek run in the Genesee Valley Park. It was freezing cold. I needed more layers, even though I did warm up eventually. On the way back from downtown I went on the U of R track and did about a mile one direction and then a mile the other direction. This will be my last hard day before club nationals on Dec 8th.
Tuesday (11-27) 61 min. - Ran hill workout at Fleet Feet. I met Ralph today. Ralph has twin girls who are freshman at Colby. After the run we talked about NESCAC and division III. Also Ralph has relatives in Ohio. How weird is that? As for the workout it was incredibly windy and cold, but not raining, and therefore much more bearable than yesterday. I ran 4 sets of 3 hills. Exactly the same as last Tuesday.
Monday (11-26) 75 min. - Ran down the Erie Canal path. I tried to be in the moment and dampen the jibber jabber in my head. I got soaked to the bone. When I stopped running I started to freeze. I had to use both hands to turn my car keys my fingers were so numb.
Sunday (11-25-2007) 0 min. - Day off.
Saturday (11-24) 72 min. - Ran down Scottsville trail to the end. This is as far as it goes.
Friday (11-23) 0 min. - Day off.
Thursday (11-22) 67 min. - Ran down Scottsville trail.
Wednesday (11-21) 30 min run. - Ran on the Scottsville trail in the dark, without my glasses, in the pouring rain. This was a bad idea. I stretched out a lot afterwards.
Tuesday (11-20) 64 min. - Ran at Fleet Feet. Did the typical hill workout. Four sets of three hills. There is no rest between sets except for the equal distance recovery jog that follows each hill, but there are three different hills that are ascended in turn. I clocked the first hill around 1:45, 1:30 for the second, and 60 sec for the third. The first hill is the longest and probably the tallest. The next two are about equal height, but the third one is much steeper than the second.
Monday (11-19) 39 min. - ran on "scottsville trail" 39 min. Negative split, but that doesn't matter much. This was supposed to be a shake out run. I stretched hard before and after. I'm sore from the race.
Sunday (11-18-2007) 68 min. - GVH Invite: 12 min warm, 26 min race, 30 min cool
Saturday (11-17) . -
Friday (11-16) 105 min. - Super long run from Klein steel, along the canal path to University of Rochester. There I ran a fast 800 on the beautiful, fully lit, and lonely looking track. On the way back I crossed the canal to do a little exploring. I ran and ran and slowly realized I was totally lost. I'm thinking, "goddamn how the hell do I lose the Erie Canal." I know I haven't crossed it. I find myself in slightly run down neighborhoods that turn into industrial parks. Then I see a sign advertising Klein Steel Services' new location. I go that way, but I misread the sign and end up running into a dead end industrial park, but I find the Canal abutting the parking lot and I can see a bridge I recognize as the Canal Path. Instead of going back I jump the railroad and cross another street and finally I'm back on the Canal path. Damn, long run. I stretch a little with my leg up on my car, but it's cold.
Thursday (11-15) 0 min. - Day off. Cold rain outside and I needed a day off. I sat in front of the TV. Fabio and I watched Seinfeld. It was the "Master of your domain" episode.
Wednesday (11-14) 62 min. - I ran steady and fast in the Genesee Valley park.
Tuesday (11-13) 54 min. - Today I went to my first Fleet Feet group run. I met Beth, Heather, Dave, and Kurt and hopefully I will remember their names for next week. I ran the whole way with Kurt though I may break off from him more next time. I was the fastest runner there which is both a boost and a disappointment at the same time. Anyway, we did 9 hill repeats. The hill is pretty substantial.
Monday (11-12) 61 min. - Ran on the same trail as yesterday, what I'm going to start calling "Scottsville trail".
Sunday (11-11-2007) 55 min. - My neighbor Ron Wystra recommended that I check out a trail just down the road from my house. I'm so glad that I did. I have a non-paved trail within running distance of my house. I need to go about a half mile on the side of an unfortunately busy road, but after that, the trail is dirt and gravel. It is long and straight, 15 min in one direction before I ran into a rail road, and at least 35 min one way in the other direction.
Saturday (11-10) 87 min. - Ran at Mendon ponds. I just caught the tale end of a race there. It's too bad I missed it. Sit ups and pushups after the run.
Friday (11-9) 51 min. - Erie Canal river path from Klein in the direction of Greece. This is a nice alternative because it degenerates (in a good way, progenerates?) into a dirt trail. It's nice to get off the concrete.
Thursday (11-8) 55 min. - Ran at Genesee Valley Park. Fartlek. I did some pull ups on, and push ups and sit ups beneath a football goal post.
Wednesday (11-7) 70 min. - Ran at Genesee Valley Park. I went all the way into the city and toodled around there a bit as an add on. It gets dark so early! Damn day light savings time.
Tuesday (11-6) 0 min. -
Monday (11-5) 85 min run. - Ran from Klein out along the Erie Canal path.
Sunday (11-4-2007) 55 min. - Ran at Mendon Ponds. Three strikes with the bowels so I slowed down and headed back to the car. I still managed to get a solid 55 min in and towards the end I was feeling well enough to do push ups, sit ups, and core. Thank god for TP tucked into my gloves.
Saturday (11-3) 55 min. - Ran at Genesee Valley Park. Another basic fartlek. I was moving pretty fast. I ran downtown and back. On the way out I sustained a continuous hard effort. On the way back I did a handful of fast and slow intervals. Just before finishing I did some pull ups, situps, and pushups.
Friday (11-2) 0 min. - After yesterday's misery I needed a day off.
Thursday (11-1) 50 min. - Ran at Genesee Valley Park. Major bowel problems. Did I consume too much fiber? Was it nerves?
Wednesday (10-31) 57 min. - Ran at Genesee Valley Park. Fartlek. Felt slow after yesterday.
Tuesday (10-30) 81 min. - Ran at Mendon Ponds.
Monday (10-29) 0 min. -
Sunday (10-28-07) 60 min. - Ran at Mendon ponds.
Saturday (10-27) 90 min. - Ran 15 min shake out in morning. Ran the rest in Genessee valley park.
Friday (10-26) 30 min. -
Thursday (10-25) . -
Wednesday (10-24) . -
Tuesday (10-23) 45 min. - 10 min warm up on elliptical. abs, arms, and balance strengthening. 35 min aqua running.
Monday (10-22) 0 min. - Day off.
Sunday (10-21-2007) 1:11.44. - Columbus half marathon. 4th place. Family results:
| NO | FN | LN | OVERALL | DIVPL | SEXPL | TIME | PACE | |||
| 9507 | Neal | Holtschulte | 4 | 1/133 | 4/1505 | 1:11:44 | 5:29 | |||
| 9518 | Marian | Jacques | 2867 | 16/29 | 1502/2060 | 2:25:09 | 11:05 | |||
| NO | FN | LN | OVERALL | DIVPL | SEXPL | TIME | PACE | 5K | HALF | 20 Mile |
| 1476 | Mary | Brauchla | 1907 | 65/151 | 467/1348 | 4:07:43 | 9:27 | 42:37 | 1:54:04 | 3:05:38 |
Saturday (10-20) 40 min. - Short warm-up run on treadmill. Short weight session of mostly abs, back, and balance, 30 min swim/aqua run.
Friday (10-19) 0 min. - Day off.
Thursday (10-18) 60 min. - 25 x 100 meters on grass with equal distance recovery, sandwiched between two 800's. Warm-up and cool down, as well, of course.
Wednesday (10-17) 0 min. - Day off.
Tuesday (10-16) 93 min. - Long run at Millcreek park in the pouring rain.
Monday (10-15) 0 min. - Day off.
Sunday (10-14-07) 58 min. - 5k warm up, 5k race, 5k cool down. Corn maze. I won the race in 15:30.
Saturday (10-13) 64 min. - 8am run at the CRC. Went through Old Dublin (Ohio).
Friday (10-12) 30 min aerobic. - 10 min warm up on elliptical. Weight lifting. Then short pool workout.
Thursday (10-11) 48 min. - I did a long yoga session in the morning. In the evening I took a pleasant little 7 mile run. I started to feel very good so I picked up the pace, but never strained.
Wednesday (10-10) 54 min. - I went to the CRC for Wednesday speedwork. There weren't many people at the track, no, the notable point of the night was the temperature: 47 degrees with moderate to high wind and light cold rain (See Monday of this week). I wore long pants and a long sleeve dry fit shirt and I regretted neither. Running-wise I ambitiously hoped to do 4 x mile around 5 min pace and then 8 x 200 fast. I managed 3 x mile. Each was a little slower than the last, but I stayed near my goal. After that I did the 800's. When I got back to the CRC I chatted with the workers there and they showed me a strange page on their website that is a tattoo archive.
Tuesday (10-9) 56 min run, 8+ miles. - The heat broke and the weather was sunny and cool. I ran down Beecher-Gamble and across Industrial Parkway. I reflected on the fact that the part of Industrial Parkway I run along is surrounded by corn fields and overlooked by a big blue water tower, which I once mistook for a UFO (funny story, ask me about that some time). I ran 28 minutes out and then turned around. I didn't push too hard on this run, but I picked up the pace after a couple miles.
Monday (10-8) 98 min. - Long run in hot weather, we're talking high 80's low 90's, compare with next Wednesday. As for the run, I did it at Millcreek and I felt pretty good and pretty fast. The monster attacked around mile 14 so I decided to stop there and not make it a 16 mile run.
Sunday (10-7-2007) 0 min. - 90 minutes of Vinyasa flow yoga at the health club.
Saturday (10-6) 45 min. - Game Day 5k race. First place in 15:21. I felt like crap. Legs were dead from the day before despite the fact that the course was flat. One guy was pushing me, but faded by about 20 seconds in the last mile. He said he was training for the half-marathon. Funny, he ran on the balls of his feet and looked to me like he was wearing spikes!
Friday (10-5) . - Abbreviated Yoga in the morning. If I just do warm-up, cleanser, and cool down it takes less than 25 minutes.
In the afternoon I went and ran the ...
Thursday (10-4) 0 min. - Day completely off.
Wednesday (10-3) 56 min. - Yoga in the morning. Ran 8 miler at Jerome HS with Dave Stroh.
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