Friday, February 17, 2012

Daylight to Dusk Temp Run

Today's plan calls for an Easy Run, but I'm doing Thursday's Tempo Run instead.
DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (6.02)mi. Pace-avg: (15:45). Speed-avg: (3.8)mph. Speed-max: (5.6)mph. Burned: (633) Calories. Headlight. 

Plan: Run (6.0)mi. with (4.0)mi. @ an avg. (16:13) pace.
Actual: Run/fast-walk (4.0)mi. @ an avg. (15:11) pace , bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run: (2x) slices wheat toast w/ margarine and honey; Mid-run: (water); Post-run: Honey Stinger Organic Energy Chews (Orange Blossom).

Good run tonight. So glad I got out of the house and ran tonight. I missed this all week. B-)


Monday, February 13, 2012

Monday Night Gym Rat

I skipped my Sunday Long Run, mostly because I was still very tired and worn out from dancing so much at an 80's party downtown; my legs were still very sore from the dancing and the two (2) mile run I did beforehand. So to make up for it, tonight I went to the gym for the first time this year. I managed three (3) laps around the Fit In (30) Room, then tried some bench-press like exercises with a couple of different medicine balls: (12) lbs. @ (20) reps, (22) lbs. @ (15) reps, and (30) lbs. @ (6) reps. I followed that with some attempts at planks: I made it to a (10) to (15)  count with the full-arm extension and toes, then a (20) count on my elbows and toes.

Once I was done there I went to the cardio room and tried out the StairMaster 4000PT. I selected the Pike's Peak option, level (2) difficulty, for (30) minutes. I was able to last for about (20) minutes, then had to switch to the stationary bike as I was feeling winded and a bit faint. I put in (4) miles on the stationary bike at an easy pace of about (75) rpm for a little over (10) minutes. Following all that a good post-workout stretching session was long overdue. One of the reasons my legs were so sore over the weekend was because I did not take the time to stretch out after my run, or even after I got home from dancing.

I will chalk-up my first encounter with the StairMaster as mostly successful, and I now see just how much I really have to work at using this machine to help in my preparations for Half Dome later this year. It's going to be a long haul.