Monday Mar 31 |
 | biking 40:00 [2] | |
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| walking 30:00 [1] | |
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| Bringing people to their joy, even if just physically moving. What a privilige. |
Sunday Mar 30 |
| biking 1:00:00  | |
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| wanted to see what bike felt like after run yesterday. 5 laps of tues crit course at 2:00, 25 seconds slower than B race pack laps, then reversed the big hill, hill stuff started feeling ok. then some st. St. Marcus hill repeats on way back.
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| biking 15:00 [3] | |
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| to friends house, did some standing up sprints on way over, even though legs are tired was surprised at the power on tap. then on way back a couple of extra times around block with recent consumption of brownies, popcorn, cookies and wine in mind. i have a problem! |
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| C • wine & popcorn 2 |
Saturday Mar 29 |
| running 4:30:00  | |
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| first 15 miles on pace to run a 6 hour 30 miler on a hilly muddy course. then walked/jogged last 5 miles. running partner had severe hamstring problems so we called it a day. |
Friday Mar 28 |
| walking 30:00 [1] | |
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| biking 35:00 [2] | |
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Thursday Mar 27 |
| yellow dog yoga e.s. 20:00 [1] | |
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| running 30:00 [3] | |
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| easy cemetery run |
Tuesday Mar 25 |
| yellow dog yoga e.s. 15:00 [1] | |
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| biking 30:00 [3] | |
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| recycling, library, grocery |
| biking 35:00 [3] | |
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| lunch with son in Italian restaurant on the Hill. |
| biking 1:10:00 [3] | |
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| to park to watch races, practice laps |
Monday Mar 24 |
| yoga 20:00 [1] | |
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| walking 30:00 [1] | |
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| running 54:00 [3] | |
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| back from nursing home w/ extra loop thru cemetery |
| stretching 10:00 [1] | |
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Sunday Mar 23 |
| core work 45:00 [2] | |
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Saturday Mar 22 |
| 'weight' training 20:00 [2] | |
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Friday Mar 21 |
| biking 1:37:00  | |
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| after printing a job, long way to nursing home, then to check on father and have lunch, then back via some wicked little hill repeats in crestwood and then grants trail, and some standing pedaling exercise. raised seat when i got home. |
| walking 30:00 [1] | |
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| good friday |
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| C • 3 pm Friday 4 |
Thursday Mar 20 |
| biking 1:30:00 [3] | |
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| from fathers house to meeting in u city, should have taken more direct northern route, contractor was waiting for me, then to bike shop to pick up water bottle (thanks ed!) and home. |
| yoga 20:00 [1] | |
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| running 45:00 [2] | |
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| rolling hills. feeling creaky. |
| stretching 10:00 [1] | |
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Wednesday Mar 19 |
| running 15:00 [4] | |
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| 6 repeats of 6 flights of stairs at the hospital.
lots of hip and knee twinges. after this springs long distance runs, may shift direction to shorter runs again, for the sake of being able to run at all. |
Tuesday Mar 18 |
| Note | |
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| at hospital w/ father, he seems ok. thought about running up and down the stairs, but decided to give the joints another day off. |
Monday Mar 17 |
| yoga 20:00 [1] | |
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| walking 30:00 [1] | |
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Sunday Mar 16 |
| running 2:10:00  | |
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| the Stomach runs again. After cookies, nap, hot choc soymilk and chocolate...ready to hit the trail. Drove my fathers car second day in a row, another 'car' vacation, only a little blood guilt. The problem with us is we dont know how lucky we are, 55 on the highway is pretty much an amazing miracle, but we always need more and are not satisfied.
Sweet sweet trail running. about 1.5 hours hills. green rock trail from greensfelder to rockwoods. just ran towards rockwoods 1 hour then headed back, knew the return would be slower, walked a little on some of the steepest return hills and on the last hill before the parking lot.
Return about sunset. Hard to fathom that the beautiful sunset, the quiet baby deer wandering by and Jesus in me are all the same, and Jesus is in me and the atheist the same. |
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| C • yeahhh!! 4 |
| yoga 10:00 [1] | |
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| alittle yoga at sunset. |
Saturday Mar 15 |
| yoga 20:00 [1] | |
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| running long 3:30:00  | |
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| very rocky, hilly course - the hilly part of Chubb trail in west tyson park. Ran out to the railroad tracks and back to the trail head twice, each took just a tad over 1 hour - 2nd one only nominally slower (3 min. for the second return leg), which i was pleased with, one o.a.b. is 6 miles so that works out to a 10 min/mile pace - and i thought i was going too fast! Third loop around campground to Flint Quarry trail to tracks and back - much slower, and then running in little circles at the end to bring it to 3 1/2.
At about 3 hours, joints started hurting and 'crippled old man' running started in earnest. Maybe plan on taking some aspirin at 3 hours in the 50 k.
so, maybe 19-20 miles total in pretty brutal terrain. Could i go another 11-12 miles? I'll have to.
In a way though, 3 1/2 hours seemed like it 'was all downhill from there'. |
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| C • good job.... 6 |
| stretching warm up/down 10:00 [1] | |
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| biking 12:00 [2] | |
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| why does it always feel so great to spin the legs on a bike after a hard run |
Friday Mar 14 |
| biking 45:00 [2] | |
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| errands |
| walking 30:00 [1] | |
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| core work 30:00 [2] | |
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Wednesday Mar 12 |
| biking 1:15:00 [3] | |
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| part metro in beginning, cuz legs still sleepy from last night, then to meeting in u city, backpast big shark, thru forest park, stop at clients, then home.
have to admit this warm weather does have its joys. |
| running 57:30 [3] | |
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| Flat as a Pancake R&R run - 9:40 to track, then 7:46 mile, 8:09, 7:37, 7:42, and 15:06 back with some strides in the alley to round out the hour. |
| stretching 10:00 [1] | |
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| post run. need to do core work, maybe on a rainy day (tomorrow) |
| biking 10:00 [2] | |
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| visit to friends house, watch martian boy movie, consume red wine and chocolate, feel it burning off (a little) on way back. |
Tuesday Mar 11 |
| biking 1:10:00 [3] | |
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| to Carondolet Park to watch bike races/do practice laps. then to friends house, hill repeats. |
Monday Mar 10 |
| biking 30:00 [2] | |
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| walking 30:00 [1] | |
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Sunday Mar 9 |
| running long 2:00:00 [2] | |
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| long run around river des peres loop, saw Beth, looking strong w/ her bike posse, little tract of woods trail by cemetery was blocked off by deadfall, but did stay on gravel or grass almost the whole run, last 50 minutes or so mostly hills, inc. repeats on....Repeat Hill aka St. Marcus park environs, of all places.
tried to throw in a couple of surges and strides at the end to counter the appropriate but not desired tendency to become steady and ...slow. |
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| C • River of the Fathers 2 |
| stretching warm up/down 10:00 [1] | |
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| mostly after run |
| yoga 10:00 [1] | |
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Saturday Mar 8 |
| orienteering 3:00:00 [2] | |
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| the good news is i got a good training run in for my 'ultra', the 'ne plus ultra' of training runs.
the bad news is horrible orienteering (mostly in the beginning and towards the end where you would expect it, but when it was bad, it was really really bad) , bad decision making and lack of decision making. the weird thing is I don't think its irreversible deterioration, I still think i'm going to have some better events sometime. |
Friday Mar 7 |
| biking 1:40:00 [3] | |
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| nursing home, then meeting in dogtown, then swing by whole foods, rei.
brutal north wind. considered getting off and walking to speed things up. |
| walking 30:00 [1] | |
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| wheelchairs! |
Thursday Mar 6 |
| biking 15:00 [3] | |
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| meeting and errand in neighborhood |
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| C • S-F omeet 3 |
| yellow dog yoga e.s. 10:00 [1] | |
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| walking 15:00 [1] | |
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| to neighborhood org. meeting |
Wednesday Mar 5 |
| yellow dog yoga e.s. 20:00 [1] | |
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| C • ahahaha!!! 3 |
| running 17:00  | |
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| jogged to supermarket that has about 8 foods that i will buy. bought them, and jogged back - that 1/2 gal of organic milk, and org. choc. made the pack 'heavy'. Sure was a lot warmer outside than i thought. |
| running 1:20:00 [3] | |
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| to library (the whole run w/ 2-3 books in pack). icebugs very good on alleyway ice, but everything turning to slush rapidly. then from library to aid station via river des peres track (cliff bar purchase at grocery, water and cash at bank) then thru cemetaries to Repeat Hill, did some repeats, then back, some 'toy snowmobile' tracks (first time those are showing up everywhere in st. louis parks - uh oh) and thick snow. Hard 60 minute run back from library! |
| Note | |
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| hip hurt - maybe its what Suzanne has, hamstring connection. will try more massage etc. |
Tuesday Mar 4 |
| snow shoveling 15:00 [2] | |
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| have a feeling this won't be the end of it. |
Monday Mar 3 |
| running tempo 38:00  | |
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| didn't mean to run fast, but the cold rain inspired me... |
| Note | |
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| i looked up the 53 year old who got second at Master the Met
(pun?) He ran a 5:12 in an over-50 mile race recently! And got 8th place!!!
My favorite was the guy who got 4th, 5:01 and 59 years old! They got some fast guys in Kansas. |
| walking 30:00 [1] | |
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| pushing the wheelchairs |
| biking 50:00 [3] | |
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| to South County meeting and back in freezing rain - cross bike |
Sunday Mar 2 |
| Note | |
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| no go on long run today, guess i had way over-estimated available energy level. |
| biking 20:00 [2] | |
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| to friends house, to church. read and napped most of the rest of the day. |
Saturday Mar 1 |
| running 13:00 [3] | |
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| warmup for stair climb |
| running race 7:23 [5] | |
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| Master the Met stair climb to benefit Am. Lung Assoc.
23rd overall, 1st in age group (but just noticed a 53 year old was 2nd overall so didnt count in age group 6:00 time, How Cool Is That!!!), out of about 600 people. After 600 they had to change it from 42 floors to 40 floors and those were scored seperately, but didn't effect age group results. Fastest person did it in 5:15!
I was pleased how fast it went by, but dissappointed because I slowed down at the end. I was obviously in a pain zone, but also strangely dissassociated (starving for oxygen?). I think i could have pushed more. I was afraid of ignoring the pain zone, but i think i could have safely ignored it in favor of the disassociation feeling.
Thanks to my 'sponsors' who contributed to a good cause. ALA is against smoking, air pollution etc. as contributors to disease, obviously.
Here are some results:
http://www.fleetfeetstl.com/racetiming/results/MAS... |
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| C • Great run! 6 |
| biking 20:00 [3] | |
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| bike to metro/bus. read book on bus, and needed the rest time so the bus trips were not as grueling as usual, though i still got antsy towards the end of the rides. |
| biking 1:04:00 [3] | |
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| bike from and to bus to greensfelder via woods, melrose, some of the prettiest riding hills in st. louis. |
| bushwacking 10:00 [3] | |
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| hike a bike to pit where i dumped my bike, forgot my lock |
| orienteering 50:00 [2] | |
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| nice relaxed run to build my confidence on rockwoods range map |