Just enough snow overnight to exclude the high school track as an option for my speed workout today. I wasn’t sure if the local roads were plowed either, so I bit the bullet and went to the gym to do it on the treadmill.
If you’ve done Hansons before, you know the ladder workout is a bear because they sneak an extra mile in. It goes 400-800-1200-1600-1200-800-400 with just 400m recovery. Normally you do 3 total miles of speed, but that adds up to 4. Something that varied requires the good ol’ notecard on the console!
I alternated 7.5mph (8:00/mi) for the warmup, cooldown, and recovery with 10.8mph (5:33/mi) for the hard parts (marked with a star). Those longer intervals in the middle were really, really tough. Like almost fell off the back of the treadmill a couple times. I did manage to hang on through the whole thing, but holy crow it was a real burner.
I did two more miles of cooldown for a total of 10. The only break I took was to snap the pic and reset the treadmill. Otherwise I did the whole thing continuously. I saw a friend as I was walking out who asked if I ran the whole time at “crazy pace”. Less than half, but that was plenty.
An early afternoon 17 miler around Buffalo’s downtown then to the park and back home. Partly to recover from last night’s tempo, while keeping up the mileage. Felt surprisingly good, think the restful night of sleep and a good lunch helped the cause. Will continue pressing on this week while the weather deteriorates.
Wanted to run a 10 mile race this Saturday - the Lockport Y-10 - to use as a workout, but as it’s customary for this race, the weather will wreak havoc again this year. Look at how the upcoming temps happen to dip on that day, as if a joke.
It’s almost a given that there’ll be some wild weather for this race, either a storm, a deep freeze, or both. The photo is from last year’s race.
Really like this race, its runners, and the organizers, but wavering this year. Might be too much to deal with on race day. Still have the rest of the week to decide…
#GalenRupp . How’s he gonna do in the 2016 US Olympic trials marathon this Saturday in Los Angeles? 🤔😃 Looking forward to it! I’ll be there to witness it.📷 #USATF #Jeffcohenphoto Trackandfieldimage.com #RoadToRio #marathon #ustrialsmarathon #la2016 #tracknation #athletics #athlete #nikerunning #oregonproject #losangeles #losangelesrunning #runla #nikonsport #runnerspace #USA #olympictrials2016 #trackandfield #fitness #teamusa @usatf @latimesphotos @teamusa @oregonproject @losangeles_city @nikerunning
“While I’d always considered myself a mindful person, I often had
trouble meditating. I would get distracted by my phone, or bugs, or the
wind, or how thirsty I was or how hot I was or a million other things.
Running was not the zen, silent space I imagined I could meditate in.
With my feet pounding and arms pumping, how was I finding inner calm?
Then, I realized God had been meeting me with moving meditation for years.”
BACK TO 2011 ! THE CREATION OF LOLIROCK - PART 6 : FINDING MEPHISTO AND PRAXINA
Previously on Lolirock : Jean-Louis, the director, was trying to find the right Mephisto, while Praxina is finally approved by everybody.
But finally no. Producers don’t like her no more. she’s too “japanese” and scary. Soooooo, one more time, Benedicte and I got back to our pencils and tons of sheets. and weeks later, we ended up to a proposition that pleased everyone. for good. yeepeeh !