Saturday Dec 15 |
 | Note | |
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| since my achilles and lower calves were so sore i was hobbling up and down the stairs, i put me in sleep mode, and skipped the frostbite run.
the crash running-tune-up program was a bit too accelarated. |
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| C • smart thinking 2 |
Friday Dec 14 |
| biking 35:00 [2] | |
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| to nursing home and back on road bike. winter gear and sore legs seem to be slowing me down - kept looking down and seeing 13 on the speedo. |
| walking 25:00 [1] | |
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| logging the walking before Mass but its the standing in the back waiting for stragglers thats the killer. |
Thursday Dec 13 |
| biking 35:00 [2] | |
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| minor errands to bank, grocery,neighborhood bike shop, and office supply store. it does stretch the legs and get them ready for the next whatever. |
| running 30:00 [3] | |
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| to friend's house thru wilmore park and back. |
| stretching 10:00 [1] | |
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| post run |
Wednesday Dec 12 |
| running intervals 27:00  | |
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| 18 min warmup cool down running to track direct alley way. then 6 x 400 @ 1:30. rest untimed, walking, just until hard breathing subsided, in the 2-3 minute range |
| stretching warm up/down 5:00 [1] | |
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| before, during and after intervals |
| walking 40:00 [1] | |
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| walking in circles at food pantry filling grocery bags and carrying presents, dodging other volunteers:). definetely felt the total body involvement even though it was low intensity |
| Note | |
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| what doesnt appear in my training log: the frequent/daily naps i have been taking uss. early afternoon on top of 8-9 hours night sleep. I figure it just goes with the territory. Of the two choices, rest days, or lots of extra sleep, but continued activity, i think generally i prefer the latter if its doable. Sore legs or overwhelming fatigue require full rest days and extra sleep!
I am lucky to work for myself and have the flexibility to tailor my lifestyle and workouts to my direct needs, and I think this is what has kept me in relatively good health and mostly free of overuse/stress type injuries. But if i had a 9-5, i think i would do stuff like do workouts at lunch to clear my head, and eat frequent small meals so i didnt bonk on food processing. |
Tuesday Dec 11 |
| yoga 10:00 [1] | |
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| running 31:00 [3] | |
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| 2 almost tempo runs in the cold mist seperated by a scrabble game and tea. Last ditch effort to get some kind of running legs for Frostbite series:
tues- 2 short tempo runs of distance
wed- speedwork
thurs - medium medium run to work out kinks
fri-bike rest
sat-3k 'race' |
Monday Dec 10 |
| biking 50:00 [3] | |
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| cross bike to nursing home. treated myself to leaving the race tires on, they sure roll well! this ride almost promised to be more exciting than this weekends races, as i stepped out the door slipped on the ice and crashed down the steps. most of the impact was absorbed by the left glut. Its sore but doesnt seem to be interfering w/ loco-motion.
Tried to wash the bike off but the hose was frozen solid again, so splashed hot water on the drive train, then doused with chain lube, and then off. then went down on some icy acorns u-turning the sidewalk into the park without apparent damage. but fun riding staying mostly off streets.
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| C • "Its sore but" - shouldn't... 7 |
| walking 45:00 [1] | |
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| Wheelchair rolling. |
Sunday Dec 9 |
| biking race 1:00:00 [5] | |
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| Day 2 race, same course, except one stretch had been re-routed to avoid a ice-water lake that had formed over night, much muddier and wetter and therefore percieved as colder. Finishers looked like creatures from the black lagoon splattered with mud from head to toe, and immmediately ran to the bathroom to strip and try to warm their frozen hands and toes in hot water. Classic Cyclocross! The masters race had some of the best (35, 40+) racers line up with some of the 'worst', and though it didn't really change the basic reality of trying to outlast the finish before your hands froze solid, it was still fun to be in a race with that wide a range of ability. 4 racers over 50 showed up, second place earned me another 'glorious' bottle of wine, a red this time! |
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| C • Sounds like 3 |
| hiking 1:00:00 [2] | |
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| Here I'll just collectively log walking up and down the steep steep hills of hemann with (at times) a pack and a bicycle. |
| running 5:00 [5] | |
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| breaking this out seperately: 15 x 20s hill repeats, during the race, the stair climb and the steep hill run up |