Friday Feb 29 |
 | biking 30:00 [2] | |
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| walking 30:00 [1] | |
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Thursday Feb 28 |
| Note | |
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| calf and other muscles, and knee ligaments, have been stiff and sore since 'stair pound'. Also felt quite tired. BUT that is what was supposed to happen. That means those muscles will be (hopefully) strengthened and ready to go by Saturday. |
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| C • RICE 1 |
| biking 1:00:00 [3] | |
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| errands |
| running 23:00 [3] | |
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| warm up on bsmt stairs, then to park pavilion and back. tempo-ish, w/ surges. |
| core work 20:00 [2] | |
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| the runners mag video. These are much easier than when i started them, hope that translates into something. |
Wednesday Feb 27 |
| core work | |
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| really what i do a lot is a 'mish mash' of core work, yoga, stretching |
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| C • hey! that's what I do! 2 |
| biking 15:00 [3] | |
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| swinging thru park on cross bike after morning mass. (I uss. dont go but lent inspired me, and i may try going wednesdays from now on)
purpose of bike laps on grassy knoll? ostensibly stretching out, change of pace, keep bike muscles in tune with minimal investment, balance body sides, but mostly because its fun. |
| yellow dog yoga e.s. 20:00 [1] | |
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Tuesday Feb 26 |
| running 27:00 [4] | |
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| running up the 42 floors of the MetSquare building. 3 x...8:56, 9:06, 9:19.
thought i would jog the 1st and then hammer the second, but instead it hammered me. 'Fast' time is suppposed to be between 6-8, I'll be shooting for 8 at race day. wouldn't surprise me if somebody young and boot camp trained did it in less than 6 though. |
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| C • ??! 3 |
| running 42:30 [2] | |
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| Warmup running through downtown mall, (ruined by ugly glass office tower they built on one side of it - a monument to st. louis backwardsness and politics) then running down 42 stories (once) and then running from metro stop home.
saw a groundhog by the river des peres raiding the 'Rally's' fast food garbage. |
| yoga 20:00 [1] | |
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Monday Feb 25 |
| biking 45:00 [3] | |
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| hard work - cross bike in mush and groceries on way home |
| walking 30:00 [1] | |
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| its open again - the quarentine lifted |
Sunday Feb 24 |
| biking 10:00 [2] | |
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| church and back,cross bike, light slush/snow/ice patches |
| biking 1:02:00 [3] | |
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| cross bike, lots of clear pavement but still lots of snowly/slushy dicey icey patches - grants trail to my fathers house, long way. |
Friday Feb 22 |
| core work 30:00 [2] | |
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| Note | |
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| shoulders and upper back sore from painting ceilings etc.- climbing muscles |
Thursday Feb 21 |
| yoga 30:00 [1] | |
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| Note | |
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| light sleet is inspiring me to prorogue my piacular run |
| running 1:05:00 [3] | |
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| slog in 20 degree sleet. ran a coupla miles at track to keep me honest, peaked out @ 8:15! Ice bugs dont seem to help more w/ slippage than regular shoes, but are heavier. (different stroy on terrain) then back thru park, couple of mini-hill 'sprints' |
Wednesday Feb 20 |
| running 1:10:00 [3] | |
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| mostly the 'clinton lake simalcrum/cemetery' hill repeats |
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| C • Glad to see you're feeling better! 6 |
| stretching 10:00 [1] | |
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Tuesday Feb 19 |
| biking 25:00 [2] | |
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| library and paint pickup @ home-eco |
| running 10:00 [3] | |
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| stairs |
Monday Feb 18 |
| biking 1:25:00 [3] | |
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| to whole foods and back, longer than usual, I'll buy that i'm out of tune, and that the intense north wind slowed me down... |
| yoga 35:00 [1] | |
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Sunday Feb 17 |
| biking 20:00 [3] | |
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| ride into wilmore park after church, focusing on dry ground and high ground. |
| running 56:00 [2] | |
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| ran to and picked a hill near the cemetery that resembled the topo profile of clinton lake (50k) and ran up and down it at a nice easy, steady pace. Thats pretty much how clinton lake is as far as i can tell. no point in walking, or you'd just be walking all the time. 4 little 50' hills every mile.
initial chest pain subsided, and then it actually felt good to be running. |
Saturday Feb 16 |
| biking 15:00 [3] | |
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| Extremely tired all day, didn't go to the O meet, slept most of day, finally got out just before dark and did some hill repeats. Cold air hurt nasal and breathing passages.
I sure thought I was over this flu! What is going on??? |
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| C • flu 7 |
| yoga 10:00 [1] | |
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| felt limber...advantage to rest of joints, and maybe loss of muscle buildup |
Friday Feb 15 |
| aerobics 20:00 [3] | |
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| 8 x up my basement stairs x 7 repettitions. Not explosive/plyometric, but good effort. Felt faint and dizzy afterwards - definitely still feeling flu...well, there goes my bid for a world record stair climb, but i would feel good just walking up the stiars - having raised money for a good cause.
Upcoming stair climb thoughts: 593 vertical feet, 42 stories = 14' floor to floor. thats about twice the height of my basement stair. My reps today were only 392 vertical feet w/ rests and pauses in between.
I have heard a good time is between 6 - 8 minutes (it turns out if you belong to the building corporate health club, you can train on the stair - so its not an egalitarian society, what else is new). Something like a mile run. 10 seconds a floor would be 7 minutes total. |
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| C • dedication !!! 4 |
| stretching 5:00 [1] | |
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| after stair run |
| Note | |
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| Freerice: 130,000 grains of rice over the course of my flu! |
Thursday Feb 14 |
| biking 50:00 [2] | |
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| Out for the Vit. A...after bank and grocery, didn't want to overextend so just did laps in the park on cross bike, various surfaces. Pretty steady on the bike, but when i walk things seem a little distorted and out of balance. |
Wednesday Feb 13 |
| Note | |
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| thought flu was better, but...moving very slow. Big accomplishment of the day:took out the garbage! Was hoping i would feel better by tommorrow when the temps are supposed to zoom up to the 50's...maybe I'll try riding bike for a while and see if i fall off, but just the thought of it makes my head hurt.. |
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| C • ouch! 2 |
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| C • Hey Rudy, no this isn't my ... 1 |
Tuesday Feb 12 |
| stretching 10:00 [1] | |
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| yoga 10:00 [1] | |
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Monday Feb 11 |
| Note | |
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| sore throat, fever. see where it leads. |
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| C • Hopefully it will lead you to rest! 6 |
Sunday Feb 10 |
| walking 25:00 [1] | |
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| brisk, mainly out of survival instinct. really getting into the rolling motion towards the end. |
Saturday Feb 9 |
| biking 15:00 [2] | |
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| to race (+ bus) |
| running tempo 29:00 [4] | |
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| 2 lap trail race at Whitecliff park. Nice, small run -first year. 3.5 miles, goal was to go under 30, got 28 something. nice mix of grass, gravel, twisty trails (could do w/o the pave). Some steep little hills. Wasn't going all out - knew my plan for the rest of the day, but not sure how much 'all out' would have subtracted from my time. Think there were 3-4 ahead of me. |
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| C • whitecliff 1 |
| running 55:00 [2] | |
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| warmup, cooldown and a couple of more laps of whitecliff w/ my sister. |
| biking 35:00 [3] | |
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| from whitecliff to sylvan springs, w/ pack and tailwind, road bike. missed bus on Union, but it was slow so picked it up just before I hit Telegraph construction and traffic (tho feeling strong - almost went on ahead) |
| orienteering 30:00 [2] | |
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| South side controls at rather relaxed pace. |
| running 56:00 [3] | |
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| then running from cliff cave woods down to river, and along pave trail not for agoraphobics. had little gravel shoulder that i ran on. then to nature trail out and back along Mississippi river, and back to cliff cave. |
| orienteering 17:00 [2] | |
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| a few controls on north side of park. |
| running 15:00 [2] | |
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| feeling strong so i ran back into south side of park a little. |
| biking 15:00 [2] | |
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| then bike back to bus stop, killing time, very slow but pack and uphills. |
| Note | |
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| So does 1.5+2 = 3.5? i hope so. felt strong but hips were beginning to hurt. HTGBU, I vastly prefer to say!!!
(HT Glory B U)
Bonk Hard Chill was today. Hope they didn't sweat too much and remembered to bring their salt tablets!
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Friday Feb 8 |
| biking 45:00 [2] | |
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| To recycling, nursing home and shopping on way back. |
| walking 20:00 [1] | |
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| logging half of nursing home walking just to bookmark that its there. |
| biking 55:00 [2] | |
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| to fathers, then o'cub part on bus. then bak. |
Thursday Feb 7 |
| Note | |
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| well, the combination of fasting and physical activity (painting, and the chemicals in the paint always seem tomake me feel yucky,even thoug i use low VOC) really made for a slow start today...i think its like an engine warming up, going to take a little time. |
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| C • fasting yuckiness 3 |
| running 57:00  | |
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| ran to track. Ran 400's - alternating harder and more relaxed laps, but not quite interval intensity. Did that for 30 minutes, then eased off and ran a couple of extra laps and home. Slow laps average 8:16/mile pace, fast laps 6:36/mile.
155 140
156 140
203 139
202 138
207 137
207 140
213 137
210 140
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Wednesday Feb 6 |
| biking 10:00 [2] | |
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| to church this morning |
| yoga 20:00 [1] | |
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| Note | |
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| 'Lenten' fast today. Going to see how far into the day I make it w/ tea and juice, and then have a super-duper bowl of oatmeal. |
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| C • ashW 2 |
| Note | |
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| Hip has been sore for quite some time, I was hoping it would go away. It hasn't gotten worse, wondering if I should lay off or run through, for I'm thinking its running and not biking that gets it. |
| biking 37:00 [2] | |
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| To Lowe's - a couple of extra laps in the park on the way. Not dizzy or weak, but low on gas towards end. |
Tuesday Feb 5 |
| biking 1:00:00  | |
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| 40 d and slightly rainy perfectly fun weather for riding. bank, grocery, polling place and laps in the park on the way in and out to lowe's. |
| 'weight' training 30:00 [2] | |
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| upper body. left shoulder still weak... |
Monday Feb 4 |
| running 1:06:30 [3] | |
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| my foray into bak-to-bak runs. ow, my hips hurt even before i started.
between 10-11 min. miles, mostly rolling. But guess what, my hips dint hurt anymore, after the run! |
| walking 30:00 [1] | |
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| only logging half of this, moving slowly at nursing home, and in fathers neighborhood. |
Sunday Feb 3 |
| core work 45:00 [2] | |
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| runners world video. getting better at these...balance is key on some of them, keeping your elbows close to the body on some of the 'supine' leg lifts, for instance. |
| running 1:20:00 [3] | |
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| run to track, run miles in lane 8, reversing direction every mile. part of track still snowy/icy. took 15 sec or so water break every mile.
8:30, 8:36, 8:39, 8:43, 8:40, 8:48
(so actually w/ the extra distance the miles are somewhere in the 8:15-8:20 range, but w/ the short break for water)
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| C • Good Job...... 2 |
Saturday Feb 2 |
| yoga 25:00 [1] | |
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| Note | |
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| mostly a rest day, felt like a cold was lurking at my doorstep, so I guess I needed it...did jog/run to church this afternoon. |
Friday Feb 1 |
| biking 55:00 [3] | |
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| to nursing home on cross bike. slower than usual, but good spinning resistance workout and balance drill. Stayed mostly on unplowed side streets, where the ruts were squirellly in spots, but not too bad. Some virgin snow through parks, etc. Some areas where the snow got over 10" and/or went uphill, had to jump off and push. Otherwise, put foot down twice, no spills. |
| walking 30:00 [1] | |
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| Pushing wheelchairs - sometimes this borders on intensity 2, like today when we were short on help and i was moving doubletime. |
| 'weight' training 15:00 [2] | |
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| first bit of snow shoveling, more later. can really feel it in the lower back, in a good way. |
| 'weight' training 45:00 [3] | |
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| shoveling elderly neighbors drive |
| biking 15:00 [2] | |
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| streets are more packed down and easier to ride now. |
| Note | |
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| hmmm- what to do for a long run this weekend - everything will be soggy. plus lots of training hours, lots of illness going around. maybe take a 'step back' this week...? |
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| C • Every other week is a good idea!!!! 2 |