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Discussion Starter · #1 ·
On this day ion 1962 Bob Dylan's self-titled debut album was released.<br><br>
2,200y lap swim for me this mornign as...
<ul><li>1,000y Forrest Gump warm-up</li>
<li>300y pull buoy</li>
<li>300y drill up, swim back (2x l, r, catch-up)</li>
<li>4 x 50y on 1:15 (54, 54, 57, 56)</li>
<li>400y cool-down</li>
</ul>
Felt great! Then gave blood for a cholesterol test.<br><br><i>I'm out here a thousand miles from my home,<br>
Walkin' a road other men have gone down.<br>
I'm seein' your world of people and things,<br>
Your paupers and peasants and princes and kings.</i><br><i><br>
Hey, hey Woody Guthrie, I wrote you a song<br>
'Bout a funny ol' world that's a-comin' along.<br>
Seems sick an' it's hungry, it's tired an' it's torn,<br>
It looks like it's a-dyin' an' it's hardly been born.</i><br><br>
Ramble your world tri-peeps!
 

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4 mile tempo run on the dreadmill.........honestly could a treadmill run be more boring???? I hate it! Can't wait until it's light out at 5:30 am again so I can run outside.<br><br>
New Englanders--When is it light or pretty light around 5:30? May?
 

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3 mile run followed by 6 half mile repeats. Doing this before I head to the Doc about my miserable feet.<br><br>
This afternoon will be 2500 yd swim.
 

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2800 yds at the pool this morning as:<br><br>
400 warm-up<br>
6x50 drills<br>
4x(4x50 on :50, 200 pull, 100 kick)<br>
100 cd<br><br>
Run this afternoon - hopefully a trail run if dh can get out of work on time. If not, I'll hit the paths at work before heading home.<br><br>
Happy hump day!
 

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Brick workout later this evening. 1hr bike/15min run. My quads are screaming unpleasantries at me this morning after yesterday's squat jumps. owie.
 

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Discussion Starter · #6 ·
First, "Pretty Light" is pretty arbitrary. Second, we run at 5:30 year-round and I find it pretty comfortable so I might be a bad reference point but...<br><br>
When you talk about onset of light, you're talking about "Twilight", the time before sunrise and after sunset where it is still light outside, but the sun is not in the sky.<br><br>
There are three types of Twilight commonly referred to:<br><br><b>Civil Twilight</b> - This is defined to be the time period when the sun is no more than 6 degrees below the horizon at either sunrise or sunset. The horizon should be clearly defined and the brightest stars should be visible under good atmospheric conditions (i.e. no moonlight, or other lights). One still should be able to carry on ordinary outdoor activities.<br><br><b>Nautical Twilight -</b> This is defined to be the time period when the sun is between 6 and 12 degrees below the horizon at either sunrise or sunset. The horizon is not defined and the outline of objects might be visible without artificial light. Ordinary outdoor activities are not possible at this time without extra illumination.<br><br><b>Astronomical Twilight -</b> This is defined to be the time period when the sun is between 12 and 18 degrees below the horizon at either sunrise or sunset. The sun does not contribute to the illumination of the sky before this time in the morning, or after this time in the evening. In the beginning of morning astronomical twilight and at the end of astronomical twilight in the evening, sky illumination is very faint, and might be undetectable.<br><br>
Since the sun travels about 15 degrees an hour (360/24 but a little off with tilt and all), it travels 6 degrees in about 24 minutes, and you can estimate pretty closely the morning onset of these twilight times as being 0:24, 0:48, 1:12 before the sunrise time, respectively.<br><br>
Now you gotta decide what constitutes "pretty light" in your book. You might start by guessing that "pretty light" occurs 30 minutes before sunrise - and then you can adjust based on your experience.<br><br>
Now you just need sunrise times for your local area from a <a href="http://aa.usno.navy.mil/data/docs/RS_OneYear.php" target="_blank">table</a> or <a href="http://aa.usno.navy.mil/data/docs/RS_OneDay.php" target="_blank">calculator</a>. If I look at <a href="http://aa.usno.navy.mil/cgi-bin/aa_rstablew.pl" target="_blank">Derry's Table</a>, I can see that on April 17 this year, the local Sunrise Time is 0500 or 5:00 AM Eastern Standard Time or 6:00 AM Daylight Savings Time. So... subtracting that half hour, it might be "Pretty Light" around 5:30 AM DST on April 17.<br><br>
Again, you might want to adjust the 30 minute buffer as you find out how much light you really need and you probably also need to adjust for weather - you'll likely find it's darker later on a cloudy day.<br><br>
That help?
 

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LRR....<br>
what do you do for a living?<br><br>
I love the detailed answers.<br>
You never know the things you'll learn on these boards.<br><br>
Of course, this answer also explains why it seems to get "lighter" before sunrise. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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pool:<br><br>
200m WU<br>
360m drills<br>
5*80m MS<br>
40m CD<br>
1000m total<br><br>
90min trainer sesh tonight.
 

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John you are a nut (a very informative and educational nut- but still a nut)<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Trainer session for me tonight 90 mins of thrills and drills and lots of sweat<br><br>
Neil
 

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Ahhhhhhhhhh................<br>
I see.<br><br>
It makes sense now.
 

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Fishbowl for me. Worked with my swim coach. 15min WU, then 60mins of drills and spills. The last thing he had me do was 5x50's on the 15's and 3x100 on the whatever he decided. Today, I did something that noone has ever done to him in 29 years of coaching. During the second 100, I was dying. He's yelling at me to keep pushing. So I yelled back "I AM!!!" I finished the last one and he asked me if I had yelled at him. He laughed and said noone had ever done that before...<br><br>
Then changed and came home for a trainer session. 60mins of intervals.
 

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Being a typical manager, my eyes glazed over when I saw the volume of John's response. I skipped to the end, saw April 17, took that as my answer (skipping all of the caveats that the PM buried in the text to cover his arse) and now will hold him accountable to that. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
I was allowed to run again today. 3.6 mi romp through the neighborhood at 5:30 am. It wasn't light yet, but no worries as I had my trusty headlamp. I use it more to help cars see me rather than letting me see the ground. One of my favorite things is watching the sunrise as I'm finishing a tough workout. Won't happen here in Chicago for a couple more weeks, at the least.<br><br>
Legs were great. HR didn't get over 130 the entire run. Stretched, used the foam roller and iced the knee after as a precaution.<br><br>
My DT massage last night hurt... a lot. Been about 8 months since my last one. Was planning to get two more in before April 21, now I'm thinking it might be 3 or 4. While working on my neck, Becky asked if got headaches. When I said no, she said that was good, but surprising.<br><br>
1 hr masters swim tonight.<br><br>
Have a great humpday everybody!<br><br>
Mike
 

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Winter has returned to New England. Sort of. I mean, it's not like it ever left. But we're getting white stuff again. Good thing the ground to too warm to let it accumulate much.<br><br>
Lord John the Oven Roaster: Apologies for skipping swim. Executive decision was handed down when I was already in slumber.<br><br>
Stich, Jules, Neil: The guy (LRR) is an information warehouse.<br><br>
Quick story: Most of you know that my Typical Tuesday Trot is a 5.65 mile course leaving from Lord John the Oven Roaster's house. His Eagleness, Lord John, by the way, is LRR. Anyway, so we run from his house on Tuesdays. Out we were this past Tuesday when The Andyman says, "I got one for you, John..." but before launching into his question he prefaces to say, "because you know everything." As soon as these words shot out Andyman's mouth, Lord John the Oven Roaster looked at me with a smile, all behind the Andyman's back, and made a fist as if to say he accomplished his goal. Folks, the guys knows a lot of stuff. And do you know why? It's because he is a very curious information gatherer. It's not uncommon to receive an e-mail only minutes after one of our runs with a detailed explanation of some perplexing problem or question or even misconception. So not only does he horde information like a drug addict might cocaine, but we all also grow from it. Like when I was complaining about my dehumidifier not working below 65F, he offered up the exact reason without me even asking, which was a time saver for me because it told me how to move forward in my own endeavor.<br><br>
But enough of that...<br><br>
I had shift around a few workout days in anticipation of Saturday's Stag Run. Since I may be on my feet as long as 5 hours with all the varied paces showing up, I decided to put my longer Trainer session/brick run workout as far from then as possible. Wed was the only day even though I had done a hard Trainer workout the day before. This, believe it or not, was my first back to back Trainer workouts since LAST year at this time. I just don't do them, because I don't need to.<br><br>
Me...<br><br>
1:30 Trainer session:<br>
o WU - 20 min<br>
o 5 x 30s HG (53/11) w/2' recovery - pushed and held well over 400W.<br>
o 5' recovery spin - (still this is tough because the lowest gear I'll use is G5 (53/16) which still has me pushing 285-305W)<br>
o 5 x 1' HG (53/11) w/2' recovery - pushed and held just over 400W.<br>
o 5' recovery spin<br>
o 7 x 2' G7 (53/13) w/3' recovery - these hurt, pushed 375W on first few, then 355W, then barely 350W.<br>
Pushed 288W overall. Good workout.<br>
Followed immediately by...<br><br>
4 mile brick run. Legs felt amazing to start. Until I started pushing pace. Then they hurt. Fast run.<br><br>
Who's Bob Dylan? Was he the guitarist for Ah-Ha?
 

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1500 yds in the pool this am.<br>
200 wu<br>
200 drills<br>
3x100 with 15 sec ri<br>
1x300 steady<br>
3x100 with 15 sec ri<br>
200 drills to work on my tired form as a cd<br><br>
This afternoon I'll be working on keeping a high cadence in high gears for an hour.
 

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Sounds like everyone is working hard which is great. Got out of the lab early this morning (2am) so was able to get some sleep. Hit the pool at the Y for a decent workout, majority of which was 16 x 50 on :55 with :15 rest. Felt great when it was done. Forget the light, when will it stop snowing in NE? It's raining here in NJ.
 

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7.7 mile run this morning, 60min. Was to keep at least 50% of the time in zone II. Not sure why, coach said to do it so I did it. Felt good. Dark though, I could have used a headlamp. Never tried one of those.<br><br>
45 minute swim later today. Focus on some sets of 300-500.<br><br>
Great workouts everyone!
 

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Going down in history today, Taos Ski Valley is now opening its mountain to snowboarders. Things are a' changin'!<br><br><a href="http://www.ridetaos.org/" target="_blank">http://www.ridetaos.org/</a><br><br>
Today: 75 minutes E2 bike ride.
 

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I was punished!!!<br><br>
I got up at a good time, but sat around on my ass all morning, posting here and chatting.<br><br>
I finally get out on the road to run.....tempo run today.....<br>
and it's WINDY!!!<br><br>
Then it started misty raining.....<br>
did I mention the wind?<br><br>
And...how does the wind know when I'm running UP hills? Huh? LRR, you person with all the answers. Explain that Mr. Engineer!<br><br>
4.91 miles...in an hour.
 
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