Training Log 2008 01-03
| Day | Date | Duration | Text |
Monday (03-31) 46 min. - Recovery run. Squats, push ups, sit ups, core, back strength.
Sunday (03-30-2008) 70 min. - Went to Coach Reif's house for a run. Ran huge rolling hills with Ryan Pauling and Chris Hine. Felt good. Finally. Did core and back strength afterwards.
Saturday (03-29) 107 min. - Long run today. It fricking snowed after 45 degree warmth earlier this week. I ran on the Greenway. I hate snow mobiles. There weren't even any out when I was out, but they churned and packed the snow so that it was hard and rough. I was glad when I got out past their tracks and the snow became smooth and soft again. I was dead tired by the end of this run. I don't know if it was a result of the past few days or bobbling around my ankles and other stabilizer muscles on the snowmobile ruts; probably both.
Friday (03-28) 47 min. - Just ran down the road, plain and simple. I picked up the pace on the way back because I felt decent. When I got home I did pushups, core work, and supermans in front of the TV. King of the Hill is hilarious.
Thursday (03-27) 60 min. - 60 min is a very random estimate for total time. I went the the RIT track with Coach Reif. I warmed up (about 16 min). Then I went into 2 x 2 mile at 77 second quarter pace. 2 min recovery between the 2 mile pairs. I kept going out way too fast and then feeling crappy the rest of the way. I was tensing up a lot, couldn't find my rhythm. My calves and shins burned. I was running in my flats, but I'm hesitant to blame the problems on that. I was a mess. My heels kept hurting too. I completed the miles with a total time that was basically on pace, then I did a cutback which is basically just a speed exercise that keeps getting shorter. My heels hurt so much that I ended up kicking off my shoes and running barefoot on the infield, but I kept stepping on those little turd shaped mud balls that result from aerating the field. They felt like little stones. Finally, I cooled down. I was such a mess.
Wednesday (03-26) 75 min. - Ran a fartlek on the greenway, which is still a little soggy. I meant to negative split it, but my shoe started cutting into my heel about 45 minutes in. By the time I got back to the house I had bled all over my sock. I'm pretty fed up with this shit. Yes, I should have taped up, but alternatively, my goddamn shoes should accommodate my foot.
Tuesday (03-25) 57 min. - Ran with GVHers at Cobb's Hill. This week I did 5 sets, 10 hills total and Ryan Pauling was pushing me the whole way. It was a really hard workout. I felt like I had raced by the time I was done.
Monday (03-24) 0 min. - 3 sets of 150 jump rope, which, by the way, I have been braking up into 50 both feet, 25 left foor, 25 right, 50 both feet. All fast. I also did core, pushups, and split squats.
Sunday (03-23-2008) 88 min. - Ran over to RIT where I could get on some grass with out worrying about snow and ice. I kept checking my watch. I was ready for this run to end early. I through in a half hour surge in the latter half of the run, but I've had a lot better surges, even on long runs.
Saturday (03-22) 68 min. - Ran down the road. The Greenway trail was too sloppy. After a warm up I did 4 sets of 5 min hard, 2 min recovery, 1 min hard and extra fast, 2 min recovery.
Friday (03-21) 80 min. - Ran with Ryan Pauling, Fontana Fluke, and Eric. A good run and it was a joy to run with people. I got in 3 sets of 150 jump rope and some split squats before hand.
Thursday (03-20) 70 min. - Ran at work. The canal path is still a mess of snow and ice. I started off slow and then opportunistically put in burst of speed where the ice had melted. In turned into a pretty decent workout. I stretched afterwards.
Wednesday (03-19) 75 min run. - It's rainy and the snow still hasn't fully melted so I ran on the roads today. I didn't expect to have a very good run. I tried to plan out the run during the warm up. I settled on a steady-hard pace since I did intervals yesterday. After a 17 or 18 min warm up I surged and held a fast pace for the next 52 minutes. I cooled down after that. The run ended up feeling good. I was surprised at how comfortable I was with the speed.
Tuesday (03-18) 60. - More hill sets at Cobbs Hill with the GVHers. This week I did four sets, eight hills total. I pushed harder than last week and really felt it in my quads.
Monday (03-17) 0 min. - A needed and deserved day off.
Sunday (03-16) 99 min. - A long run the day after a race is not too wise as people pointed out to me. Nonetheless, this mid-morning run felt glorious. I ran up Scottsville to the Genesee Valley golf course and part way past U of R as fat snowflakes stuck to my face. Before the run I did some Rainbeau Mars Yoga. Before and after I stretched my hip.
Saturday (03-15) 60ish minutes. - Raced and won Johnny's Runnin' of the Green 5 miler in 24:27.
Friday (03-14) 45 min. - Basically I wanted a simple pleasant run today. One of those runs that feels good and warms me up for stretching. I was still feeling sore from that 800 last weekend and I wanted to be in top shape for the race tomorrow. I ran on the road, past the Greenway. I stopped half way through the run to stretch on a stump. This run served its purpose well.
Thursday (03-13) 65 min. - I ran on the canal path, which was a huge fucking mistake. The ground was covered with a semi-sturdy half to quarter foot mess of snow-ice. I kept twisting my ankles in the crags and ruts. I also kept stumbling as the hard surface unpredictably gave way and my foot fell three inches more than normal. On top of that the weather people called for rain or light snow. The weather actually turned out to be hail, which sucked a lot more than rain or snow would have. I pulled my t shirt up over my face almost like the great cornholio to protect myself from the hail. It did protect my skin and I could sort of see through the fabric, but I couldn't see enough to make out the topography of the rutted snow-ice. The run was a goddamn mess.
Wednesday (03-12) 0 min. - Day off.
Tuesday (03-11) 54 min. - Ran with some GVH-ers at the Cobbs Hill Reservoir. We did hill sets, six of them. I felt pretty good and really enjoyed running with people.
Monday (03-10) 61 min. - Ran around my condo complex. Afterwards I stretched, did pushups and situps. Mostly I stretched. I'm hella sore from racing that 800.
Sunday (03-9) 60 min. - An odd day. I ran 5 or 6 miles in the morning then I raced an 800 and a 200 on the indoor track at RIT in the evening. Hopefully I will remember to link to the write up when it is finished. 60 minutes is a very rough estimate. I might have run longer. The effort was definitely higher than most 60 min runs.
Saturday (03-8) 108 min. - I did my long run first thing in the morning and felt great. Actually the first thing I did was a little Yoga with the babelicious Rainbeau Mars. Then I went on the run. I wore my yak trax the whole time and needed them. The snow came down hard the whole run. Supposedly we are getting something like 12 inches in 3 days. I started the run off at an easy pace. Then 45 min in I picked up the pace and kept it fast for the remainder of the run. I was shocked at how good I felt. Maybe it was that peanut cookie and snow I snacked on midway through the run.
Friday (03-7) 68 min. - This was a very fast run. I've been toodling around in a ATV course just off of the canal path.
Thursday (03-6) 66 min. - Ran along canal path. Big negative split. 300 jump rope, striders, and 3 sets of split squats followed by stretching.
Wednesday (03-5) 0 min.
Tuesday (03-4) 54 min. - A fast fartlek run along the canal path.
Monday (03-3) 71 min. - Ran canal path. 3 x 150 jump rope and 3 sets of split squats. Also some stretching. Felt sore from sledding.
Sunday (03-2) 0 min. - What's this? A second day off this week? Yeah, I know, but I was sledding instead and it was the right decision. I went sledding at the Cobb's Hill Reservoir under a bright warm sun and it was awesome. Perhaps the most fun sledding experience of my life. I made sure to keep it aerobic and I was out for over two hours. That's a decent workout, but not running, so zero minutes on the day. The only thing I regret was leaving my keys, watch, cell phone in my pocket. That ought to make for a funny shaped bruise tomorrow.
Saturday (03-1) 90 min. - Long run down the Greenway. It was snowmobile central and those things don't so much run on gasoline as vaporize it and spit it into the air. Still it was a good run and I did about 10 minutes of shoveling before hand as a warm up. I also stretched my hip afterwards.
Friday (02-30) 63 min. - Ran around Rochester with Ryan Pauling and Fontana Fluke. It was a highly enjoyable run at a fast clip over difficult terrain. We started off downtown on wet or snowy pavement, but we eventually got to the snow covered Genesee Vally Park and golf course.
Thursday (02-29) 36 min. - It was lose-your-nose cold out today. I sprinted out of work to start my run with the last slivers of sunlight on the horizon. I got some good hills in before giving up. Not counted in that 36 min are the additional 8 min I spent aerobically shoveling snow, 320 jump rope, and then 20 min core, back, split squat, push up circuit.
Wednesday (02-27) 0 min.
Tuesday (02-26) . - Uh, I did run today, but I forgot to write down what I did. I believe it was almost identical to yesterday.
Monday (02-25) 71 min. - Ran on the Erie Canal Path. It has melted a lot from the warm weather, but not nearly enough to run to work again. It is still very slippery in many places. This run was a very random fartlek. I did a number of high speed intervals that ended either when my mind wandered or I hit ice. Towards the end I was doing short sprints where the pavement was exposed. Afterwards I stretched all the major muscle groups in my legs. I need to do that more consistently.
Sunday (02-24-2008) 90 min. - Long run day. I went out on the Greenway again. It was sloppy again. I felt good running today. The sun was shining. Now if only I could relax about all the crap that didn't get done this weekend.
Saturday (02-23) 56 min. - I ran on the Greenway. The weather warmed. The trail was sloppy. I came back to the housing complex early and pounded the hills 3 or 4 times. Beforehand I did core, pushups, and back strength. Afterwards I did 300 jump rope and 2 sets of split squats
Friday (02-22) 56 min. - Ran with another GVH-er, Fontana Fluke, which is the best name I've heard since the super bowl. It turns out that Fontana and I have actually raced each other before. My senior year he was second in the 5k at ECAC's. I won that race as I ran for the Nationals qualifying time. It's a small world.
Thursday (02-21) 65 min. - I ran midday. How I love to see the sun. Unfortunately the canal path was still an icy horror. The light frosting of snow on top just gave me false hopes. In that sense, the run was frustrating. I did do 300 jump rope, but even that was getting on my nerves for some reason.
Wednesday (02-20) 0 min. - Day off. This will often be my day off because I take an evening class at Writers and Books.
Tuesday (02-19) 70 min. - I left my house at 6 am. 70 minutes later I was at the door of my work place. I saved at least four dollars in gas, I'd done something good for the environment, and I saved myself 20 ish minutes by combining two activities that I otherwise would have done separately into one. So, am I going to run to work tomorrow. That would be a hell no. It wasn't the early rising time or the temperature that got to me. I was well prepared. I went to bed early. I was even so warm that I shed my jacket part way through the run. What I hadn't counted on was the ice. Hundreds of meters of unmitigated sheet ice. Not a flek of sticky snow on its surface, just the distorted curves of naturally frozen water. It was a death trap. It stretched across the entire Erie Canal Path and the grass on either sides of the path. I was astounded and I couldn't figure out a pattern to it to save my life. It would appear for a spell, then give way to concrete, appear again, give way to ground, with no rhyme or reason. I was reduced to shuffling. I could have moved much faster lying on my belly and pulling myself forward with two ice picks. That would have been exhilarating in fact. The very good news is that it only took me 70 minutes from home to work and I was slowed dramatically by ice. When summer comes and I have my bike I can save the environment every day.
Monday (02-18) 47 min. - Ran around my housing complex. Basically this will always be a hill workout. Again, I surged the uphills and recovered on the downhills. Since the lengths of these hills vary greatly I also get to practice a variety of speeds. I kept the run relatively short today because I am running early tomorrow morning. I warmed up for this run with core, back strength, push ups, and hip stretches.
Sunday (02-17-2008) 86 min. - Long run day. Yesterday was gorgeous and sunny and I ran in the evening, missing most of the sun. Today was hideously gray with spitting rain. I ran midday. Figures. I felt sluggish from the start on this run. I wasn't sure I had the mental stamina to keep going. So I headed out in one direction (on the greenway again) and forced myself to get back. It was tough going towards the end. I was sliding around in the slush (no yak trax) and thinking about eating one of the horses I ran by. Finally I made it back and even found the motivation to stretch out before fixing myself a burger. I ate cinnamon grahams and peanut butter out of the jar while I was cooking the burger. It was heaven.
Saturday (02-16) 78 min. - I ran on the Genesee Valley Greenway again. This time I brought my Yak Trax. I think they helped a little. This was another run where I gradually built up speed and simply let the run come to me. It was nice to not have to force it. I started moving pretty fast, of course I don't know how fast since I wasn't clocking any intervals and I don't know the distance. Afterwards I did two circuits of core, push ups, back strength, split squats, and stretches, but my heart wasn't in it.
Friday (02-15) 63 min. - Ran on the greenway. The snow was slick. There was no danger of falling, but I couldn't get much traction. I think I needed my Yak Trax. Also it was absolutely freezing. I should have worn my mask. The run itself gradually accelerated to a good effort pace. Also, when I returned to the condo complex I did a surge up the long hill, and cooled down at the top.
Thursday (02-14) 56 min. - Exactly the same as last Tuesday except the weather was much nicer and the monster kept its distance throughout. Aside from the monotony and the fact that the run was 100% paved, this was a good run.
Wednesday (02-13) 0 min. - Day off.
Tuesday (02-12) 54 min. - Ran around my condo complex in the evening. It was cold and wet. My eye lashes were starting to freeze together. I started with two circuits of core, pushups, back strength, and splits squats to warm up. This was a good idea. Then I went out for the run. After a brisk warm-up I started doing a fartlek where I surged on uphills and recovered on downhills. Due to the hilly and rolling nature of the complex this made for a rather bizarre workout. I thought it was going quite well until the monster hit me, and then hit me again. I called it quits after the second time.
Monday (02-11) 53 min. - Ran on the Canal Path. The wind was bitter cold, but when it blew against my face it reminded me to do some drills so I spiced up the run with karaokes and backwards running. I also found, just off the path, some dirt bike trails that were fun to run on. At the end of the run I did some split squats and stretched. My right calf is still sore, but the rest of me has recovered so I'm going to start running again. Hopefully the calf will heal anyway.
Sunday (02-10-2008) 43 min. - Ran on the Genesee Valley Greenway. It was a great sunny day with incredible gusts of wind that created sporadic white-outs. It was an exciting run. Afterwards I did split squats and pushups in my driveway. My calves feel a little tender unfortunately.
Saturday (02-09) ? min. - I didn't time either set, but I did circuits just like yesterday in the morning and then again in the evening.
Friday (02-08) 0 min running. 30 minutes other - I turned on the BBC world news and started doing a circuit of exercises: crunches, side crunches, push ups, supermans, dips, split-squats, step back lunges with a twist. I repeated this for the whole half-hour. Every other set I did pillar instead of crunches. It was a great workout.
Thursday (02-07) 31 min. - This run might have been a bad idea. I jogged around my housing complex for 31 minutes and my calves were hurting for most of the time. I stopped running out of pain and boredom and tried an alternate exercise that hopefully gave me some benefit by working muscles other than my calves. I shoveled my driveway.
Wednesday (02-06) 0 min. -
Tuesday (02-05) 5 min. -
Monday (02-04) 0 min. - Core work and push ups in lieu of running.
Sunday (02-03-2008) 25 min. - A shake out run. I felt like an old man. My calves are toasted. It feels like there is something hard in them, something that makes me think of words like stone, knot, acorn, pit, kernel.
Saturday (02-02) long. - 6 hour relay. More on this here.
Friday (02-01) 51 min. - A medium, steady effort run at a decent pace. The WEATHER was insane.
Thursday (01-31) 77 min. - A good solid day. I did a longer warm up that gradually built into speed. Eventually I decided that steady speed wasn't enough today so I started doing hard intervals. I did 9 x 3 min on with 2 min recovery. Before cooling down I did 3 x 150 jump rope with some high knees between. A good day.
Wednesday (01-30) 0 min. - Day off.
Tuesday (01-29) 94 min. - Essentially I pushed my long run back to today. It worked out. The monster did jump me a couple times on this run. Evening running just doesn't work for my body. I did 50 jump rope while stuck at a traffic light. I stretched after the run. I'm not doing enough of that. My hamstrings are sore.
Monday (01-28) 77 min. - Ran on the Erie Canal Path. It was hard to clear my head at first and I felt generally mucky in both brain and body. After a 15+ min warm up I gradually accelerated and held a brisk pace for most of the rest of the run. At the end I did 3 sets of 150 jump rope. Between these sets I did 1 or 2 form runs to remind my knees how to lift. I felt tired during. I felt tired afterwards.
Sunday (01-27-2008) 0 min. - Chock it up to the winter doldrums. I stared out the window and said, "I do not want to run today." The weather wasn't particularly bad. I simply had no motivation. It was that kind of day in every one of my endeavors.
Saturday (01-26) 58 min. - I did 2 sets of pushups, core, and back strengtheners as well as some lunges to warm up. Then I went outside and ran on the Genesee Valley Greenway. I did 34 x 35 seconds fast with 25 seconds jog recover. I took one longer 2 min recovery in the middle. It was a tough workout, but I felt good afterwards.
Friday (01-25) 76 min. - Things finally came together. I remembered my shoes, ran at midday in the sun, and remembered my sunglasses, which dilute the light reflecting off the snow and prevent the wind from freezing my eye-jelly.
The run was, three guesses? a fartlek! I got some good speed in and even better effort spinning my wheels on the slippery snow of the canal path. My legs felt dead, which is a good sign! I like feedback and this tells me I'm doing something that is going to payoff as my body recovers.
Thursday (01-24) 70 min. - Ran at RIT. I didn't plan on that, but neither did I plan on forgetting my shoes and having to drive home to get them. Once I was home, the best running option seemed to be RIT.
It was fricking freezing cold. I ran a fartlek, but mostly I just survived the cold. It was good to run over an hour at a good pace. The pace didn't vary as much on this run, but it started faster than usual and remained fast to keep me from freezing. Afterwards, but before a brief cool down I did three sets of 150 jump rope with one or two strides in between.
Wednesday (01-23) 0 min. - Day off.
Tuesday (01-22) 67 min estimate. - Yeah, it's just an estimate because I lost my watch, but I found it in my car cup holder. At the time it seemed like a good place to put it.
Anyway, I ran at Fleet Feet. I was shooting for five sets of three hills, but the monster got to me again. I managed to get through 13 total hills at a good pace. Strangely it didn't feel hard.
Monday (01-21) 53 min. - Ran in the Genesee Valley Park, along U of R, and on the opposite side of the river. It was supposed to be a fartlek of short fast intervals and at first it was, but then the monster hit me, twice. It was all I could do to make it to a bathroom and then back to my car. I don't know what my problem is, but I've got to keep changing my diet and eating habits until something works. It's just so hard when I've tried so much already and nothing seems to work. I feel like I've got no control.
Sunday (01-20-2008) 28 min. - This Was supposed to be an easy day, and so it was. I should have heeded everyone that told me the temperature was dropping. I should have worn my face mask. Instead, water vapor was freezing on my beard in minutes and I couldn't feel my nose. I meant to go a bit longer, more like 45 min, but I decided that I needed to get out of the wind and what would another 15 min really be worth? When I came inside I did some zero-weight lunges, which felt next to worthless. After that I did some core and pushups. They felt slightly more worthwhile.
Saturday (01-19) 92 min run. - Ran my long run down the Genesee Valley Greenway. I wanted to keep the pace reasonable so that I wouldn't be motivated to end early. Also I ran an out and back so I had to run back as far as I went out. Everything worked out well. I remember coming to the end of this trail before 45 min, but that never happened. I did take a slightly different route towards the end, but I am still confused about why I thought the trail ended last time. The wind picked up and chilled me midway through the run, but that was the only problem. I went out further than 45 min. My pace stayed relatively stable except for occassional accelerations that were not planned, but sort-of spontaneously happened in the middle of the run. I stretched well afterwards.
Later in the day (and this has been happening periodically) I experienced back pain. This, obviously, worries me. I'm going to retire one of my pairs of shoes, but I think the issue is my computer chair and not my running. I've got to get this under control.
Friday (01-18) 75 min. - 75 min run on the RIT campus. I took 15-20 minutes bundled up like a yeti, running around to warm up, then I returned to my car and deposited two long sleeve shirts I had been wearing. This was just about perfect. Even with a full double layer of leggings (spandex under dry-fit), I wasn't too hot. My rate of heat loss neatly balanced heat production. Again, I wasn't quite sure what type of run I wanted to do, but the run turned out great. I decided to try to hold a fast pace for close to an hour. I built up speed and set about exploring the RIT campus. It was great. The parking lots are nothing noteworthy, but I ran around some practice fields, found some hills, scared a crap load of deer, and found a nice, if short, trail. The trail was almost pitch black, but running gives me a sense of invincibility so I ran their anyway. The few sticks I caught between my legs easily snapped, rather than the other way around. Some pot smokers, pressed together in a clutch that made me think of persecuted witches, advised me not to trip as I passed them on the dark trail. Wise-asses. 45 min into my hard portion the monster hit me. This was a good breaking point so i used the bathroom and then cooled down and threw in some strides and form running.
I DO have a plan for the next few days: long run Saturday. Easy day Sunday. Short-fast day Monday. Workout day Tuesday. Day off Wednesday.
Thursday (01-17) 59 min. - I couldn't decide if today was supposed to be recovery or hard, but I didn't feel good enough to make it hard, so I ran medium, whatever that means. There were short fast parts and no very slow parts and few medium-slow parts. I did some of Marty's step back lunges with a twist and during the run I also threw in form running, backwards running, and karaeokae's. I did each of those more than once at random points where the footing looked safe. I also did 250 jump rope in the middle of the run at the furthest point on the edge of the Genesee Valley Park before heading back.
Wednesday (01-16) 64 min. - I felt surprisingly well today despite yesterday's workout. Today I warmed up then ran 3 x 11-12 min "up tempo" with 3-4 min "down tempo" recovery. Midway through my brief cooldown I did 200 jump rope, and pushups and sit ups in the snow beside the Erie canal. It looked clean. I hope that it was.
Tuesday (01-15) 58 min. - 58 min is a rough estimate. Ryan and I met at RIT to run on the indoor track. Although the main track where we warmed up turned out to be in use by practically every IM team on the planet plus Lacrosse we were "lucky" enough to find a thin (3 lane) but long (203 meters we are told) backup track. We ran 8 x 600 with decreasing pace and then two "sharp" 200's. Are paces were between 1:52-1:54 on the first 3, 1:50-1:52 on the next 3, and 1:48-1:50 on the last two. They felt more effortful than the times reflect. I think the 200's were 33 and 32. Afterwards we cooled down outside, which felt surprisingly comfortable.
Today was a great workout. I haven't put in a hard track workout with a worthy training partner in quite some time.
Monday (01-14) 0 min. - A deserved break after yesterday's difficult run.
Sunday (01-13-2008) 103 min. - Ran a very long run with Ryan Mulcahy at Mendon Ponds. We kept up a sharp clip and steady conversation all while ascending and descending hills in a madcap fashion. Ryan did a 15 min surge at the end. My legs were dead by that point. Total exhaustion. Deserving of recovery. Today was a good workout.
Saturday (01-12) 53 min. - Today I warmed up nice and slow. I found a stump that proved to be good for stretching alongside the Genesee Valley Greenway. I ran the portion near my house that is unpaved. Today I tried to sustain a hard pace for about 35 minutes.
Friday (01-11) 67 min. - Hard fartlek in Genesee Valley Park and along U of R. I explored the opposite side of the bank from U of R and was surprised to find a very pleasant, quiet, long paved trail that is, in fact, part of the Genesee Valley Greenway. I did hard intervals of no particular length on this run. Recovery was by feel and I didn't count how many I did.
Thursday (01-10) 0 min. - Day off
Wednesday (01-09) 60 min. - Ran along Erie Canal Path. I felt like I was moving very fast. Some soreness lingered after yesterday. Did some of Marty's step back into lunge and twist over front leg exercises.
Tuesday (01-08) 60 min. - Ran the group run at fleet feet. I hammered the hills hard thinking that I would take tomorrow off (which I didn't). Maybe I will take Thursday off instead. I almost ran 4 sets of the three hills, but the last set only included two hills, because I got hit hard by the monster. I did my lunge stretches afterwards.
Monday (01-07) 54 min. - Ran along Erie Canal path. I felt sluggish, which is strange because yesterday wasn't that hard. 250 jump rope. Bizarre heat wave in January! I ran in a t-shirt and shorts and I was overdressed!
Sunday (01-06-2008) 27 min run. - Short and fast. Warmed up with crunches, other core work, and Marty's step back into lunge and twist over front leg exercises. Warmed up 10-ish minutes. Ran 10 x 3 telephone poles fast with 2 telephone pole jog recovery. A short cooldown, 250 jump rope, and stretching.
Saturday (01-05) 90 min. - Ran at Genesee Valley Park with Ryan Mulcahy. A good solid distance run over pavement, but also over a lot of snow.
Friday (01-04) 0 min. - Day off.
Thursday (01-03) 52 min. - Ran down the Erie canal path in the opposite direction as yesterday. This way was less slippery but more uneven and I expect my ankles will be quite sore tomorrow. I continue to tell myself that I don't need my sunglasses (more for the cold wind than the sun) and I continue to be wrong. At least today I remembered my face mask. The wind is quite harsh. I can feel my breath freezing on my beard within minutes. I did two sets of 100 on my jump rope after the run.
Wednesday (01-02) 58 min. - Ran down the Erie Canal path, which is largely snow covered and uneven. However, it is worse where it was plowed as a thin layer of more recent snow has turned to ice. My ankles were sore afterwards from all the bouncing around.
Tuesday (01-01) 63 min. - Ran down Genesee Valley Greenway. An effortful run as the ground was slippery and uneven. The good news is that this trail has fairly good drainage. Weather has been conducive to mud and slush. Stretched haphazardly afterwards.
Other tags this item is listed under include: running,
THE WALL: Read and post comments here.
Comments may be deleted at any time for any reason. Please be polite.
Post a response.
No html or javascript of any kind is allowed in a post. It is automatically stripped out.
