Training Archive: fthfl stwrd rudyIn the 7 days ending 2008-01-19:
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| S | M | T | W | H | F | S | |||||||||||||||||
Friday Jan 18 | ||
| biking 35:00 [2] | |
| nursing home. tee-shirt, long sleeve technical, wool sweater, and wind jacket were just a little hot at the end of the way in, but without the technical shirt, almost obnoxiously hot on the way back after it had warmed up. Refreshing to be obnoxiously hot though! | ||
| walking 25:00 [1] | |
| pushing wheelchairs, its a little harder than just walking, esp. when you start. also, practiced weighting my weak (left) leg when standing. | ||
| running tempo 36:00 | |
| feeling tired, so handful of raisins and cup of hot chocolate first. Hope I'm not becoming 'hot chocolate' dependant. Then run up and down basement stairs, and briskly to park. Then 5k cross country course - felt like i was running well but could have pushed more. apparently about 21 min. - an improvement from last time. Then easy home.
On uphills and other stretches, it felt like i was using my arms to move myself forward, almost literally, like they had contact with the ground. After a while,I established that my side back muscles had something to do with that feeling and speculated that those core exercises on the track training video had something to do with it. nice and hot and sweaty afterwards. a little overdressed - mmmm! | ||
| stretching 5:00 [1] | |
| after run | ||
Thursday Jan 17 | ||
| aerobics warm up/down 6:00 [3] | |
| feeling really sleepy this morning, so 100 jumping jacks, skip rope, cross country lunges each | ||
| yoga 18:00 [1] | |
| biking 45:00 [3] | |
| '3' for the wind. errands - got to the library and they didn't have the tax form they said they had...but i didn't mind, in fact, on the way back i was trying to think of other errands i could do, just like riding so much. form felt 'on', a power crouch that crunches thighs into chest. did a hill sprint on way back from bank. | ||
| running intervals 54:00 | |
| warm up run alleyway, street lawn to track and back.
1200 @ 5:00 w/ a guy who was just finishing up his workout, was winded so did 2 x 400 @1:38, too fast and not fast enough, so 600 @2:33 800 @ 3:30, surprised it was that slow but i was trying to hit 7 min/mile pace so i shouldn't be surprised! and then 1000 @ 4:30 2-3 minute jog/walk rests in between started feeling warmed up at the end 26 degrees and 20 mile/hr wind! | ||
| C • wind 4 | ||
| stretching 20:00 [2] | |
| before and after run, including some strength/flex core stuff from runners world site | ||
Wednesday Jan 16 | ||
| biking 1:15:00 | |
| to meeting via grants trail, and then to dinner at fathers. got ride from there.
I think i did feel more power from the core - need to repeat those core exercises. | ||
Tuesday Jan 15 | ||
| biking 1:05:00 [3] | |
| shopping, crossbike w/ fat tires, back heavy. | ||
Monday Jan 14 | ||
| yoga 20:00 [1] | |
| running 50:00 | |
| ouch my knees -not enough recovery time. from nursing home thru cemetery honeysuckle woods thru res. neighborhood to cemetery/park/cemetery | ||
| walking 30:00 [1] | |
| weight 159
pushing wheelchairs at the nursing home. I have been inconsistent about logging this, sometimes it doesn't seem worthy of training logging, or at least the kind of training I amused to logging. So i don't know what to do. Today I'll log it because apparently I am mucho hammered, and i think it has to do with the run on top of the nursing home on top of Sunday activity. | ||
| biking 15:00 [2] | |
Sunday Jan 13 | ||
| biking 35:00 [2] | |
| 'recovery' ride after church.
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| Note | |
| http://www.runnersworld.com/video/index.html?bcpid... Saw these running specific exercises on the runnersworld website, think I will start incorporating some of them, as they extend and build on what i already to | ||
| C • tough stuff 8 | ||
| Note | |
| woke hungry about 3, and had a bowl of oatmeal, then went back to sleep and didn't eat again until lunch after chuch. I realize I have no inkling of what it would be like to be really really hungry, not to mention malnourished or starving, since i can not even make it from one meal to the next without conscious effort. I may try some fasting if only to become more aware of how 50% ( i dont know the figure but i think its actually more) of the world's people live and feel. | ||
| C • Fasting does make you aware 3 | ||
| stretching 40:00 [2] | |
| Ran through the above noted exercises, and some of 'my own'. Starts with what in my opinion are the hardest ones, not sure why. Good stuff. | ||