6 miles easy in 47 at 7:30am at Rockefeller. Drove with Alana to Gory Brook Road and started and finished there. [If anyone is interested, "Rockefeller" refers to the Rockefeller State Park Preserve in Sleepy Hollow, NY, and the surrounding land. All the land once belonged to John D. Rockefeller, who bought it up around the turn of the century. A few years back, the family donated about a quarter of it for the park, and most of the land they still own is open to walkers and runners. The whole area comprises about 3000 acres and there are dozens of miles of dirt/gravel carriage roads. There are quite a few hills (some overlook the Hudson River) and a couple lakes and a bunch of streams, and the landscape is mostly wooded with some open meadows. There is even a functioning farm owned by David Rockefeller. All of this 25 miles north of midtown Manhattan. http://nysparks.state.ny.us/parks/info.asp?parkID=60 It is probably the best place in the world to run. I'm pretty lucky.] I was a little groggy this morning so I wore sunglasses even though it wasn't bright yet. Plus, they got fogged up on account of the heat and humidity and I didn't bother to wipe them off, so I definitely spent the run in a cloudy haze. Fine with me. The only thing even moderately memorable about this run was that I stopped to clear a large limb that had fallen on the trail and shattered overnight during the thunderstorms we had.
End HR was 140. I felt OK and obviously didn't push it. Lower-body workout at the Y at noon. This normally consists of 2 go-rounds of my ab circuit plus a bunch of leg exercises. The ab circuit includes: knee raises in the captain's chair holding a dumbbell between my feet reverse crunches on the Roman chair holding a medicine ball out in front crunches on the balance ball side lean-over thingies holding very heavy dumbbells straight leg raises in the captain's chair crunches sitting on the very front of a weight bench For legs I usually do the following: leg press calf raises leg extensions on the quad machine (I think this really helped improve my runner's knee) hamstring curls hips (flexors, extensors, ad- and abductors)
I use ankle weights for the hamstring and hip exercises. All of this takes about an hour and I try to do it every 3 days.
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