Training Archive: bill_lIn the 7 days ending 2007-10-20:
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| S | M | T | W | H | F | S | |||||||||||||
Friday Oct 19 | ||
| Note | |
| Off to Rend Lake for the weekend.
No time for a workout today. Knees are a little sore from injections, PF is very sore and tight. | ||
Thursday Oct 18 | ||
| Stretching 20:00 [1] | |
| wake-up and pre-ride/pre-run | ||
| Cycling (MTB on the road) 23:00 [3] | |
| slept:6.0 weight:166lbs shoes: pearl cycle MTB | ||
| ride to KHS & back home again
Almost got hit by a car. Well, I guess I'd have hit it... Lady talking on cell, pulling out of parking lot. Didn't even look. Fortunately, there was nobody coming from the other direction. | ||
| Run intervals (track) 25:00 [4] | |
| max:170 slept:6.0 weight:166lbs shoes: ASICS #2 | ||
| 4x400m
1:20, 1:20, 1:21, 1:23 (about 3.5% faster than last week. Don't know if thats within statistical variation or an actual improvement...) 1:20-1:45 recovery. 3 warm-up laps 2 cool-down laps Ran out of time so had to head home. That wasn't such a bad thing, I was really struggling on the last rep. Body was saying "NO!" at the thought of any more punishment. A little bit warm, but not bad. Strong wind. | ||
| C • so much for the 'cold weath... 7 | ||
| Note | |
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Dr appt. this morning for another round of injections to treat a couple hotspots on the knees and also the PF in the right foot. Also had another look at toe #4 (water skiing injury). On the ultrasound, it looked like it was broken, but x-ray said no. The middle phalange is shorter than normal so the the joint with the distal looked like a fracture. Still, there's a lot of swelling and pain..... 2 inj left knee 2 right 1 for the plantar The knees are sore. Don't know if I'll make the meet tonight. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| Nice afternoon and wanted to try and keep knees mobile, so took dog for a walk. | ||
| Walking 20:00 [1] 0.5 mi (39:59 / mi) | |
| another walk for the dog and to loosen up the knees and heel. The PF injection site is painful to walk on so cut the walk short. The knees aren't bad. | ||
Wednesday Oct 17 | ||
| Stretching 15:00 [1] | |
| slept:6.0 weight:166lbs | ||
| wake-up and pre-ride | ||
| Cycling (MTB on the road) 3:00:00 [3] 61 km (2:57 / km) | |
| slept:6.0 weight:166lbs shoes: pearl cycle MTB | ||
| Kirkwood hill route + Ballas/Clayton/Big Bend
56F and mostly clear skies when I departed. Wore same clothes as last week when it was in the 40's. Was overly warm on climbs, chilled on the downhills. Last hour felt cold and damp. Not sure what I'd have done differently. Maybe l/s jersey instead of short sleeve, and maybe no tights. Legs felt much better this week, but I need to work in a 2nd weekly ride. Weekend scheduling for the next month with make that difficult. Lots of traffic again. Much more than what I'd have called usual a month ago. I'd swear that at bedtime last night there was no precip in the forecast for this morning... at 9:15 there was stuff that looked and felt a lot like rain falling from a very grey sky. Ah well, so much for computer generated weather models. Riding past Blackburn Park in Webster. Saw a jogger. Noticed she had a plastic bag with a piece of paper in it??? Then saw another runner. Same deal. Hmm, orienteering? Another runner and just ahead, a control flag. Must be a local school running their own orienteering program. College School maybe. They're big on outdoor ed. Wonder if they're using SLOC maps or if they've made their own... Witnessed a car run a stop and nearly squash a ped. In Kirkwood near the Y. Plenty of stop signs, lots of pedestrians, not much excuse for speeding the 100 meters between the stops. If I'm ever hit by a car, I hope it's in Ladue. Most of the cars there are of the expensive variety. The drivers should have insurance to match and plenty of personal assets. I don't want to be hit in Crestwood. Lots of older cars and probably uninsured drivers. Speaking of stop signs, St. Louis has lots of them. I think I heard once that STL has more stop signs per capita than any other place on the planet. The trend now seems to be converting many of those stop signs into traffic lights. Why? | ||
Tuesday Oct 16 | ||
| Stretching 20:00 [1] | |
| wake-up and pre-workout | ||
| Strength (weights - Cybex) 1:00:00 [3] | |
| slept:7.0 weight:167lbs shoes: ASICS #2 | ||
| 2x12 on all machines. | ||
| Run 24:10 [3] 3.02 mi (7:59 / mi) +60m 4:41 / km | |
| shoes: ASICS #2 | ||
| Glendale short loop | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| Wok da dog... | ||
Monday Oct 15 | ||
| Stretching 20:00 [1] | |
| slept:7.0 weight:168lbs | ||
| wake-up and pre-run | ||
| Run long 1:16:20 [3] 8.3 mi (9:12 / mi) | |
| slept:7.0 weight:168lbs shoes: ASICS #2 | ||
| New route. This route has a lot of grass if you don't mind running between sidewalk and street and along the edges of front yards. Although crossing Berry took about 30 seconds waiting for a gap in traffic.
Another great morning. 58F, sunny. Took streetmap of route and did some map reading while running. Really, just an exercise in remembering to stay in contact with the map. Next week, I'll print the topo version and run with it. Staying in contact with grass took some concentration and probably added some time as well: avoiding trees, signs, poles, extra street crossings etc. Right ankle still a little sore (weak?) from sprain. Shows up about mile 5. PF present, but much better. Not a factor during run. | ||
Sunday Oct 14 | ||
| Walking 1:45:00 [2] | |
| slept:8.0 shoes: Montrail Vitesse 0 | ||
| Hiking the trail at Pickle Spring CA. Stopped for lunch (not inclcuded in time) at Dome Rock. Another beautiful day. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| Evening walk... | ||