Monday, December 31, 2007
Finishing strong at end of the year
On Sunday, did a treadmill climb. 40 minutes. Started at speed 4.2, and each minute increased speed by 0.1. Each five minutes increased ramp by 1.0 - 4 miles total.
Monday - did the run up Monte Sano Mountain from 5 Points Hardees. 29 degrees but no wind, got fairly toasty after about 15 minutes. All the way up past the barricades on Bankhead Parkway to the entry of the Mountain Mist trail. Rested 90 seconds, then back down. 60:21 total running time.
Up : 32:21
90 seconds rest
Down : 28:00
posted by mgreene at 8:12 AM
Saturday, December 29, 2007
Track Work Saturday
Did speedwork at the track on Redstone Arsenal. 4 miles total broken up into one mile sections (4 laps each) with each lap of each interval faster than the previous. Once again, my last lap was my fastest, showing that I might have a little something left at the end of a race.
1st set :
lap 1: 1:53
lap 2: 1:48
lap 3: 1:37
lap 4: 1:28
lap 1: 2:10
lap 2: 1:45
lap 3: 1:36
lap 4: 1:23
lap 1: 2:08
lap 2: 1:45
lap 3: 1:35
lap 4: 1:22
lap 1: 2:26
lap 2: 1:55
lap 3: 1:53
lap 4: 1:16 (5:04 pace)
posted by mgreene at 12:26 PM
Friday, December 28, 2007
Lifted weights at UAH Fitness Center. Jumped rope (3x100). Ran 1.1 miles around UAH track and 2.2 miles on treadmill.
posted by mgreene at 4:35 PM
Basketball Day (Thursday)
At Berachah gym, played 3 games half court 2 on 2, then 3 games full court 4 on 4 (2 hours total).
posted by mgreene at 6:14 AM
Wednesday, December 26, 2007
Back on Track
Went to Lockheed Field at lunch. Ran 6.4 miles (4 x 1.6 mile loop) in 44:34 - each lap successively faster with no calf pain. Still feeling a little effect from my cold last week, but overall was a good outing:
loop 1: 11:49 (7:23 per mile)
loop 2: 11:08 (6:57 per mile)
loop 3: 10:57 (6:50 per mile)
loop 4: 10:38 (6:38 per mile)
Overall pace for 6.4 miles : (6:57.5 per mile)
posted by mgreene at 11:01 AM
Christmas Day run
Did 42 minutes (3.4 miles) on the treadmill after using my TENS (electrical stimulation unit) on the calf for 5 or 6 sessions. I got this when I had my last knee scope and it seemed to really work. Rae may want to use one on her calf (being a nurse, she should have access to one??)
posted by mgreene at 5:29 AM
Saturday, December 22, 2007
Friday and Saturday - Injury!
Well, I pushed on Friday too much when I should have known better. I lifted weights and then jumped rope at UAH Fitness Center. I have been trying to up my jump rope count by 10 reps each time - I was up to 290. When I hit 200, my calf started to tighten, but I just kept going. Kind of felt like a cramp, so I wasn't too concerned. Then later on that afternoon, I ran a slow 5K (23:50) at Lockheed field. Calf cramped a little. But last night I really started to feel it. So Saturday AM, I went to UAH's pool and did 30 laps of deep water running with the float belt in 35:47. Calf felt a little looser, but I'll probably not try running on it for a few days. I hope it's not as bad as the strain I had back in the summer where I had to take about 8 weeks off from running.
posted by mgreene at 7:42 AM
Friday, December 21, 2007
Thursday - rainy
Lifted weights and jumped rope at UAH Fitness Center. Played full court basketball at Berachah Gym (only 2 games, but I also practiced shooting for 45 minutes prior).
posted by mgreene at 6:24 AM
Wednesday, December 19, 2007
Ran 4 miles at Lockheed field in 32:01. Had our 7th church league basketball game (won - we're now 5-2).
posted by mgreene at 7:04 PM
Tuesday, December 18, 2007
Intervals with Carl S. at Lockheed field. 4.8 miles total (3 x 1.6 mile loop with 45-60 seconds rest in between.
Lap 1: 12:35 (7:51 per mile)
Lap 2: 10:40 (6:40 per mile)
Lap 3: 9:52 (6:10 per mile)
Total : 6:56 per mile (33:11 total).
posted by mgreene at 10:20 AM
Monday, December 17, 2007
Because of a head cold, I decided to stay in and do the treadmill today. 32 minutes = 3.24 miles (with hills - max speed 7.4)
posted by mgreene at 3:06 PM
Sunday, December 16, 2007
Rudolph Run 5K
Friday - lifted weights at UAH Fitness Center
Saturday - Rudolph Run 5K - 19:30 - 1 out of 35 in age group, 18 out of 469 overall. Kind of disappointed in my time - once again, went out too fast (5:45 first mile). Counting warmup and cooldown, did about 4.5 miles.
Sunday - 30 minutes of hill work on the treadmill (3.2 miles).
posted by mgreene at 9:07 AM
Thursday, December 13, 2007
Twice basketball Thursday
Played 2 hours full court basketball at Berachah Gym. Had out 6th church league basketball game at 9PM.
posted by mgreene at 5:00 PM
Wednesday, December 12, 2007
Hard and Easy Day
Tuesday - did speed work with Carl S. at Lockheed field. 1.6 mile warmup, then 4x5 minutes hard with 2:30 rest in between. Then 1.4 mile cooldown - total running time 42:00.
Lifted weights at UAH Fitness Center
Wednesday : Easy Day - 3.75 miles in 30:06. Lifted weights at UAH Fitness Center .
posted by mgreene at 5:02 AM
Monday, December 10, 2007
Hard 3 miles on Redstone Arsenal
On the AMRDEC 5K course on the northeast portion of Redstone Arsenal, did a hard 3 miles in 19:56 (6:39 per mile pace
posted by mgreene at 2:38 PM
Saturday, December 8, 2007
Friday recovery run and Saturday track work
On Friday, did 3.2 miles at Lockheed field. Was fairly surprised that I was able to maintain a sub 7:00 minute pace after playing 3 hours of basketball Thursday night.
1.6 mile loop 1: 11:30
1.6 mile loop 2: 10:50
Total : 22:20 (6:58 per mile pace
Saturday - went to the track on Redstone Arsenal. Did 4 x 1 mile "ramp ups" where I did each successive lap faster than the previous one:
lap 1 (400m) : 2:03 (8:12 pace)
lap 2 (400m) : 1:59 (7:56 pace)
lap 3 (400m) : 1:34 (6:16 pace)
lap 4 (400m) : 1:24 (5:36 pace)
lap 1 (400m) : 2:17 (9:08 pace)
lap 2 (400m) : 1:57 (7:48 pace)
lap 3 (400m) : 1:35 (6:20 pace)
lap 4 (400m) : 1:22 (5:28 pace)
lap 1 (400m) : 2:08 (8:32 pace)
lap 2 (400m) : 1:53 (7:32 pace)
lap 3 (400m) : 1:40 (6:40 pace)
lap 4 (400m) : 1:17 (5:08 pace)
lap 1 (400m) : 2:24 (9:36 pace)
lap 2 (400m) : 2:01 (8:04 pace)
lap 3 (400m) : 1:58 (7:52 pace)
lap 4 (400m) : 1:13 (4:52 pace)
I was pleased that my last lap was my fastest, although I did slow down some for the entire 4th mile. Total time 28:52 (7:13 pace)
posted by mgreene at 8:26 AM
Friday, December 7, 2007
Basketball Last Night
Played 2 hours full court basketball at Berachah gym (5 games). Then we had our fifth church league game at 8PM which was our first loss. Had to start the game with only 4 players as some of our slacker teammates would rather go to some silly Christmas parties than support their team...
posted by mgreene at 5:36 AM
Wednesday, December 5, 2007
Semi-Long run to test knee
6:20AM at Lockheed field (42 degrees). Ran 5.5 miles in 41:54 (7:37 pace
). No pain, just a few spats of tightness that eventually went away.
1.6 mile loop 1 : 12:14
1.6 mile loop 2 : 12:01
1.6 mile loop 3 : 12:08
0.72 mile loop : 5:30
Lifted weights and jumped rope at UAH Fitness Center.
posted by mgreene at 5:44 AM
Tuesday, December 4, 2007
Two for Tuesday
Lifted weights at UAH Fitness Center. Ran about 4 miles at Lockheed field in 28:14.
posted by mgreene at 5:33 PM
Monday, December 3, 2007
Recovering from the tweaked knee
Did about 3.25 at Lockheed field in 25:04. Knee felt OK (much better than after the basketball on Thursday).
13 Panteras for sale on EBay right now - most I've ever seen!
posted by mgreene at 10:15 AM
Saturday, December 1, 2007
After slightly tweaking my left knee playing 3 hours of basketball Thursday, I decided to ease up a little (I had actually signed up to run a 5K in Decatur today, but let it slide). I did 55 minutes on the elliptical trainer at UAH Fitness Center, then walked about 1.5 miles putting out marathon info flyers on front doors for next week's Rocket City Marathon.
posted by mgreene at 2:36 PM