Thursday Jul 31 |
 | biking 1:40:00 [3] | |
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| Turns out I had an early meeting down on Telegraph. Ok, I'll do some hill repeats on Cliff Cave Drive. Very tired feeling when i got there. I did like 6, but it was in survival mode. Used bus to circumvent nasty stretch of Telegraph on way and back...I always feel sickened and sad when i'm there - exemplifies some of the worst aspects of our lifestyle. |
Wednesday Jul 30 |
| running intervals 1:25:00  | |
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| 15 min warmup 20 minute cooldown thru parks, 8 x 400 (able to do the full 8) enough air, but not enough leg speed. 400 jog/walk between. felt stronger, had watch so was able to pick it up when it seemed embarassingly slow. (still slow) 137, 130,133, 135,127,128,131 |
| biking hills 10:00 [4] | |
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| small hill repeats in park on cross bike |
| biking 20:00 [3] | |
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| to printers and back, twice. |
Tuesday Jul 29 |
| Note | |
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| Whew, I think i need a break. Got off the schedule w/ double training last Thursday. If I do anything Tuesday, it will be a light spin ride, set things up for Wednesdays intervals, and tempo bike.
Then maybe set things up for long hard ride on weekend, and long slow run after.
Super hard/rest easy seems much easier to deal with than medium, medium hard, easy, medium, so that might mean combining more run and bike workouts in same day. |
| biking 20:00 [1] | |
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| biking 25:00 [2] | |
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| linking public transit, very hot and humid, not a good time to be out, but taking it easy. |
Monday Jul 28 |
| yoga 20:00 [1] | |
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| core work 10:00 [1] | |
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| running intervals 55:00  | |
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| warmup to bus stop, then long warm up back thru the hills from the nursinghome, then 3 x 800. tried pace counting one and it came to 3:45??? but it was on thick gravel. hard to get going. I look forward to the intervals but am tired too - I think its called obsessing. |
| Note | |
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| 1 hour pushing people in wheelchairs at rhe nursing home |
| biking 10:00 [1] | |
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| to grocery store |
Sunday Jul 27 |
| biking hills 1:40:00  | |
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| didn't want to make the big trek to hill country, so just hit every little hill i could find on my way to my fathers, 3 repeats on weiss, 6 repeats on dead end (?) down to watson, and 4 on ligett. grants trail back, managed some tempo on the way back even though i thought my legs would be dead.
took a 30 minute walk w. my father too. |
Saturday Jul 26 |
| yoga 30:00 [1] | |
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| core work 20:00 [1] | |
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| ROM shoulder exercises 5:00 [1] | |
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| C • good morning! 2 |
| biking 42:00 [3] | |
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| wrmup high rpm spin on way to tower grove farmers market, where all the vendors claim their veggies are grown organically and are kind of pricey but seductive, then stomp more on way back with full saddlebags |
| biking 12:00 [3] | |
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| errands - w/ little high intensity sprints for traffic situations, etc. Felt weak legs and a little dizzy, so i guess i need more rest, can the bike hillintervals and maybe the easy hill run later. |
Friday Jul 25 |
| yoga 10:00 [1] | |
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| biking 40:00 [2] | |
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| nursing home and back in light rain. whew! radar seemed much worse, was expecting complete soaking. |
| Note | |
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| Over an hour walking and pushing people in wheelchairs. |
Thursday Jul 24 |
| biking 2:00:00  | |
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| to metro the x-press bus to maritz, then ride to lone elk, meet friend, pace him to chubb hills,ditch bike, then reverse to 141 park n ride |
| running hills 50:00 [3] | |
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| with friend to tyson trail head and back, w/ pack. felt strong. |
| field checking/mapping 25:00 [2] | |
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| jogging on new trail from parking lot to trail head shelter, thought there was a more direct trail from picnic area, guess not. |
Wednesday Jul 23 |
| stretching warm up/down 10:00 [1] | |
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| running intervals 50:00  | |
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| to and from track, 6 x 400, 400 jog between. a little faster, 1:30 maybe. still dont have a watch, kind of a refreshing change. |
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| C • Training for event? 2 |
Tuesday Jul 22 |
| yoga 10:00 [1] | |
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| to be continued |
| ROM shoulder exercises 10:00 [1] | |
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| core work 20:00 [2] | |
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| biking tempo 40:00  | |
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| rode over to bike races at carondolet, did a 20 min tempo warmup. |
| running hills 15:00 [2] | |
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| after tempo bike, an easy run just to get the taste of a little grade |
Monday Jul 21 |
| running 50:00  | |
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| to track, 4 x 800, didn't have watch but slow 3:20? and jog between. still being very careful to accomodate increse in training volume and speedwork.
counted strides, jog 100 double strides per 400, 1st lap 87, 2nd lap speed warmed up 83. Depending on terrain 85 flat-100 hilly would be good numbers to use. |
| Note | |
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| yesterday felt full at dinner but just kept on eating, and paid for it with very uncomfortable stuffed feeling. have to listen to my stomach, when its content stop, no matter whats left on the plate. |
| biking 50:00 [2] | |
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| nursing home, library, shopping |
Sunday Jul 20 |
| ROM shoulder exercises 10:00 [1] | |
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Saturday Jul 19 |
| Note | |
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| spent a lot of time putzing around, thniking about which bike ride and which run i was going to do...in the end i dont think it matters that much, there are hills everywhere and a trail in the woods is as good as it gets. |
| biking long (road bike) 2:50:00 [3] | |
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| To castlewood and back via direct route throughburbs. Stopped by my fathers on way back for breakfast, which revitalized me more than I thought it would, still seemed to have some energy left on last leg. I was glad to pull in to my front yard though! |
| running long 57:00 [3] | |
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| Ran in Castlewood, parked in woods at top of entry hill, ran down up then down garagesale or whatever its called, then up love 3% - very pleasant steady uphill in the neighborhood of 15 minutes, then around grotpeter and then up love for the second time. |
| biking 30:00 [1] | |
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| library, church, visit to friends house |
Friday Jul 18 |
| core work 15:00 [1] | |
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| yoga 15:00 [1] | |
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| ROM shoulder exercises 10:00 [1] | |
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| biking 1:20:00  | |
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| nursing home, meeting at whole foods, shopping.
adjusted my workout schedule last night. today supposed to have some run it, but i had to bike a little more than i wanted. |
| Note | |
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| 1 hour walking at the nursing home |
Thursday Jul 17 |
| ROM shoulder exercises 10:00 [1] | |
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| yoga 10:00 [1] | |
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| biking 1:30:00 [3] | |
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| including about 30 minutes of continuous Forest Park hills/rollers |
Wednesday Jul 16 |
| yoga 15:00 [1] | |
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| core work 15:00 [1] | |
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| running intervals 50:00  | |
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| 6 x 400 @ 1:35-1:40. going to be doing more speedwork, so i want to really watch out for injury. was going to do x 8, but knee hurt. jogged it out - by the time i was half way home it was fine. this happens to me every now and then, esp. when i start ramping up my run. |
| biking 35:00  | |
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| met M. deVoll at schlaflys for tyson courses. thx, Matt! |
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| C • You're welcome! 1 |
Tuesday Jul 15 |
| biking 25:00 [3] | |
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| errands |
| Note | |
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| Walk around park about 45 min |
Monday Jul 14 |
| Note | |
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| 1 hour walking at the nursing home. |
| ROM shoulder exercises 10:00 [1] | |
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| waiting for busses |
| running intervals 45:00 [3] | |
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| back from nursing home, warmup then 4 x 800 more or less. thought it was more like 600's till i checked on map...Need to do some pace counting work! jog/walk less than 400 between. |
| biking (cross bike) 1:40:00 [3] | |
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| grants trail to fathers and marks for SLOC meeting, with stakes in saddlebags, then back more direct route, with groceries.
Was able to keep up with a couple of road bikes for a short while on grants, but then i gave it up. Ride take about 10 min. longer on loaded cross bike. |
Sunday Jul 13 |
| biking 35:00 [2] | |
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| over to Marks house in the morning |
| swimming race 10:15 [3] | |
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| sprint tri 400m -yes, its slow but at least I was able to swim |
| biking race 24:00 [5] | |
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| the bike leg went ok, shortened from last year, so super short. |
| running race 22:00 [4] | |
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| not even sure if I should log this as tempo - haven't been running near enough.
times are guesses, and dont match up with distances, and if I add everything together it comes to more than elapsed time - will update later |
| biking 44:00 | |
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| soft tempo back from my fathers house on grants trail. got some of my energy back after a few minutes. |
| Note | |
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| So I did win my age group, and Mark G. got 3rd in his (tougher) age group - but it was a fairly small field (200) and I should have done better. I would say my run is about 70% of what it should be and bike about 85%. So a lot of work to do for the next event: Babler Beast Duathlon sprint, run-bike-run, in a beuatiful park with some beastly hills. |
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| C • Great job....... 3 |
Friday Jul 11 |
| yoga 10:00 [1] | |
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| ROM shoulder exercises 15:00 [1] | |
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| biking 1:40:00 [3] | |
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| 'hot'! laps to nursing home and meetings |
Thursday Jul 10 |
| yoga 20:00 [1] | |
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| first time i've been able to do any kind of semblance of a 'salute to the sun' since the collarbone injury. everything very scrunched. |
Wednesday Jul 9 |
| yoga 15:00 [1] | |
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| running long 48:00 [3] | |
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| loops in wilmore park |
| biking 40:00 [3] | |
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| to farmers market and back on cross bike |
Tuesday Jul 8 |
| ROM shoulder exercises 20:00 [1] | |
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| biking 1:15:00 [3] | |
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| wiped out most of day, but feeling better towards evening, rode over to the park to watch the race... |
| core work 10:00 [1] | |
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Monday Jul 7 |
| biking 50:00 [2] | |
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| easy, errands
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Sunday Jul 6 |
| biking 10:00 [2] | |
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| To church on my bike. I am logging this not for the physical aspect but for something else. An important part of training is the the mental and spiritual aspects. How am I being healed beyond the collar bone - the process is ongoing.
If God wanted to help me, why would 'he' (foible of our language but thats what we got) need a church? If he is everywhere? I think it is because it is like training...I can't improve unless i engage my self, focus, and make an effort. Though an analogy between physical training and spirit quickly breaks down, because they are obviously not the same. Sometimes they seem opposed. I feel like I am a mote drifting on a huge air current that lifts me up but at the same time renders me helpless.
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| C • next o-meet 9 |
Saturday Jul 5 |
| biking 1:20:00 [2] | |
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| to and from the o meet w/ some o equipment and detour to bike shop |
| orienteering 50:00 [4] | |
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| 3 mile sprints, overall time not fast enough to make it quality speedwork, but the overall effect was there. Felt fairly comfortable orienteering with only a dozen or so minor bobbles of 5 seconds. |
| biking 1:20:00 | |
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| near tempo grants trail to fathers house to spend time w/ diverse branches of family, back street route. |
Friday Jul 4 |
| yoga 20:00 [1] | |
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| core work 20:00 [1] | |
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| ROM shoulder exercises 20:00 [1] | |
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| biking 1:40:00 [3] | |
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| to nursing home then to FP, CWE to meet relatives from Germany, then to bike shop (closed) and home. legs probably tired for the sprints tommorow but it cant be helped. the only reason i care is cuz i'm doing them as my speedwork, and its better to have fresh legs. |
Thursday Jul 3 |
| biking 30:00 [3] | |
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| to gym and back to use free entry pass |
| swimming 50:00 [3]2 km (25:00 / km) | |
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| swimming alternate lengths side stroke and breast stroke sems to work well. Not swimming any faster, but more consistently that way. May be able to equal or better my usual really slow swim time in spite of the mending shoulder using this strategy.
On way home, had to stop by the side of the road because my eyes were burning so badly, then again when i got home, a couple of times it hurt so bad I had to stop what i was doing. I hate chlorine. |
| running (easy) 20:00 [3] | |
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| Right after swim on Y track, could definetely feel reduced lung function. # 75m strides at end. |
| Note | |
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| OW OW OW - my eyes are still burning 2 hours later. Feels like the eyeball is dried out inside the head. Tried washing it out but that only seems like it makes it worse. Time to Google home remedies. |
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| C • eyes 6 |
| biking 10:00 [3] | |
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| to grocery store. |
Wednesday Jul 2 |
| ROM shoulder exercises 15:00 [1] | |
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| Phase 1 rehab exercises. |
Tuesday Jul 1 |
| biking 30:00 [2] | |
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| errands |
| biking 30:00  | |
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| visit clients/friends on the other side of carondolet park |