60th year

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Tue Jul 10, 2012 1:44 am

Run 3.6 miles (longest run yet); 43:34 (12.1 minutes a mile), AHR 134, HHR 148, calories 510.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Thu Jul 12, 2012 1:14 pm

run 3.12 miles - 35:29 (11:18 pace). AHR 144, HHR 168, calories 467
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sat Jul 14, 2012 11:34 pm

Thursday - 2-hour yoga class
Friday - 20 minutes fartlek - 90/30 seconds
Saturday - walk 7 miles.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Mon Jul 23, 2012 1:38 am

Last Sunday, travel. Exercise bike 45 minutes
Monday, run 35 minutes
Tuesday, travel, stuck in delays all day.
Wednesday, travel, run 30 minutes, elliptical 30 minutes.
Thursday, court, travel and get home late.
Friday - exercise bike 90 seconds hard, 30 seconds easy for 20 minutes, then 10 minutes easy.
Saturday - walk seven miles
Sunday - fartlek run 21 minutes, 90 seconds easy, 30 seconds hard, finish with 1:30 hard. AHR 140, HHR 172, calories 236.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Mon Jul 30, 2012 2:59 am

Run 3.6 miles in 40:50 = 11:25 @ mile. 2.4 minutes faster than two weeks ago.

Last Wednesday - fartlek, 20 minutes - 90 second easy, 30 seconds hard.
Friday - 20 minutes easy on bike
Sat. - walk 7 miles
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Wed Aug 01, 2012 2:18 am

run 2.52 miles in 25:34, AHR 155, HHR 178. 10:05 a mile, :40 a mile faster than previous fastest time.

Monday - airdyne - 20 minutes at :90 seconds easy, :30 hard, then 10 minutes medium.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Thu Nov 22, 2012 5:38 pm

Nephews and nieces encouraged me to run in the Chicago Turkey Trot 5K. Though carrying a few extra lbs and having let myself get out of shape, I ran. Aimed to beat 35 minutes, and came in at 34:45.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Apr 07, 2013 8:06 pm

jog 2.2 miles
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Jul 07, 2013 5:20 pm

3.32 miles, 37:42 (11:35 sec./mile), AHR 146, HHR 158,calorie 514
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Re: Turnaround

Post by Hebrew Hammer » Tue Nov 11, 2014 11:29 am

Turn 59 in December, so next year is my 60th year. Start to train for half-marathon on January 25.

Starting weight - 224

11/8 - jog 3 miles, walk 3 miles

11/9 - yoga class

11/10 - bike 45 minutes, yoga/stretch wind down.
Last edited by Hebrew Hammer on Thu Nov 13, 2014 1:06 pm, edited 1 time in total.
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TomFurman
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Re: 60th year

Post by TomFurman » Wed Nov 12, 2014 2:46 pm

View my article and perhaps you have enough equipment available to do a version of this.
http://fightcampconditioning.com/the-ul ... om-furman/
"There is only one God, and he doesn't dress like that". - - Captain America

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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Thu Nov 13, 2014 1:01 pm

TomFurman wrote:View my article and perhaps you have enough equipment available to do a version of this.
http://fightcampconditioning.com/the-ul ... om-furman/
Thanks. I do have enough, and this would be a good non-run day training. Marathon is in Miami at end of January. If you're around, I'll stop by to say hello.
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Thu Nov 13, 2014 1:05 pm

run 2.27 miles, yoga stretching

27 minutes - 11.89 m/m

AHR 141, HHR 157, C -371
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Sat Nov 15, 2014 11:07 pm

11/14/14

Bike 34 minutes, HRA 118; HHR 134

11/15/14

Walk 6 miles - 3 @ 15 minutes a mile; 3 @ 20 minutes.
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Sun Nov 16, 2014 10:56 pm

run 2.92 miles, 36:00 (12:12 pace), AHR 137, HHR 167.

Yoga stretch

5.19 miles in the week running,6 miles walking.
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Tue Nov 18, 2014 1:14 pm

morning: treadmill, 32 minutes at 2% incline, high speed 3.4, AHR 97, HHR 108, dist. 1.69.

Evening: 2-hour yoga class.
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Wed Nov 19, 2014 2:30 pm

2.92 miles @ 34:45 (11.8 m/m)AHR 139, HHR 179 c 435

19 degrees, 4 degrees wind chill.
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Fri Nov 21, 2014 1:15 pm

run 2.27 miles at 26:45(11.79 m/m; AHR 146; HHR 171; C 372; T 19

stretch
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Sun Nov 23, 2014 6:44 pm

deep tissue massage - learned that glutes and shins have hot spots. Need to work on rolling them.

Run 3.64 m. @ 43:20 (11.9 m/m) AHR 140, HHR 173, C 556, Temp 51

summary

Week 1: run 5.27, walk 3

Week 2: run 5.19, walk 6, long run 2.97

Week 3: run 8.82, walk 1.6, long run 3.63
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Mon Nov 24, 2014 2:45 am

Training countdown to half-marathon:

Aim to run Sunday, Tues. AM, Wed. PM, Fri.

Nov. 23
3.5, 3, 2, 3 = 11.5

Nov. 30
4, 3, 3, 3 = 13

Dec. 7
5, 4, 3, 4 = 16

Dec. 14
6, 4, 4, 5 = 19

Dec. 21
7, 5, 3, 4 = 19

Dec. 28
8, 5, 4, 4 = 21

Jan. 4
9, 5, 4, 5 = 23

Jan. 11
10, 5, 4, 5 = 24

Jan. 18
6, 3, 3 = 12

Jan. 25 @ 6:00 a.m, - rac
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Wed Nov 26, 2014 2:26 pm

2.27 m @ 26:15 (11.56 m/m); AHR150, HHR 166, C 369; t 31 degrees.
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Fri Nov 28, 2014 4:09 am

run 2 miles.
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Sat Nov 29, 2014 11:27 pm

Friday, 30 minutes air dyne

Saturday, walk 6 miles
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Sun Nov 30, 2014 6:26 pm

4.3 m at 51:50 (12:03 m/m); AHR 142; HHR 150; c 661; t 60.

summary

Week 1: run 5.3; walk 3.0

Week 2: run 5.2; walk 6.0; long run 3.0

Week 3: run 8.8; walk 1.6; long run 3.6

Week 4: run 8.6; walk 6.0, long run 4.3 (missed one run this week)
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Hebrew Hammer
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Re: 60th year

Post by Hebrew Hammer » Tue Dec 02, 2014 2:49 pm

run 3.2 miles @ 37:10 (11:37 m/m); AHR 138, HHR 184, C457, T 26.

slider - 2 minutes (need some side to side)

yoga stretch, ice ankles, shins, knees.
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