Training Archive: bill_lIn the 7 days ending 2007-12-15:
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| S | M | T | W | H | F | S | |||||||||||
Saturday Dec 15 | ||
| Strength 35:00 [4] | |
| slept:9.5 weight:160.5lbs | ||
| Shovel the wet slushy snow off of the driveway. | ||
| Strength 40:00 [4] | |
| Snow shovelling: round #2, about 3 more inches so far... | ||
| C • Be Careful what you wish for!!! 2 | ||
Friday Dec 14 | ||
| Note | |
| slept:11.0 weight:160lbs (sick) (rest day) | ||
| Got hit by a freight train yesterday afternoon. Felt fine at 2PM but by 3 was starting a headache, by 4, crushing headache and upset stomach. 6PM, 103F and severe nausea.
Feel much better this morning but still 100.5 and tender gut. No food since 3PM yesterday and only a few sips of apple juice since 5PM. Estimate on sleep. Actually in bed for 14, but with fever and nausea, was tossing and turning a lot. Low weight is probably dehydration for the most part. I think it was the same thing Benj had last weekend. | ||
| C • Get well! 3 | ||
| Note | |
| Forecast says 5-8 of snow for the STL area tomorrow.... I'll believe it when I see it. | ||
Thursday Dec 13 | ||
| Note | |
| slept:7.5 weight:164lbs (rest day) | ||
| Elbow is a little achey on full extension, but otherwise good.
Knees feel no worse than a bad bruise. Taking it easy today and tomorrow. | ||
Wednesday Dec 12 | ||
| Stretching 10:00 [1] | |
| slept:8.0 weight:163lbs | ||
| Strength (Pilates, -ups, etc) 45:00 [3] | |
| Note | |
| Another round of PRP injections this morning.
Left knee, pes anserine insert. Right knee, pes anserine insert. Right elbow, just in front of the lateral epicondyle. The elbow tendon has improved a lot since June. Hopefully this injection will finish the healing process. The pes inserts are ongoing maintenance problems. Both show signs of tendonosis on the ultrasound and both were starting to generate some pain during runs. Need to watch the left knee. There was a pocket of fluid extending into the medial joint capsule. | ||
| C • Sounds painful to me. 2 | ||
| Note | |
| 9 hours in... So far, none of the injection sites are particularly painful this time around. As expected the knees ache a little, but I was also expecting the arm to be useless for a week or two. Seems that might not be the case. :) | ||
Tuesday Dec 11 | ||
| Stretching 10:00 [1] | |
| slept:6.0 weight:162lbs | ||
| Pre-run | ||
| Run long 1:23:41 [2]9.7 mi (8:38 / mi) | |
| weight:162lbs | ||
| One circuit around Forest Park + an out and back. Had planned to do two full circuits, but was short on time.
Post-run weight = 160.2 Foggy, 42F, light mist. Quite beautiful running through the park in the fog. Started off in a wind shirt but took that off about half way around the first loop. Was wet enough from the mist that I was starting to get cold by the end of the run. | ||
| C • 11AM? 2 | ||
Monday Dec 10 | ||
| Stretching 10:00 [1] | |
| slept:8.0 weight:163lbs | ||
| Rainy and 32F. Not much ice here, but I'll wait a few hours to go out for a run. | ||
| Run 46:54 [2]5.51 mi (8:30 / mi) +90m 5:02 / km | |
| shoes: ASICS | ||
| Drizzly and 32F. Must be getting a little bit used to the cold; didn't feel as bad as it did last week. Note: seems to consistently take about 2 miles to really start feeling warm.
Easy run around the Glendale Firehouse loop. | ||
| Strength (-ups) 15:00 [3] | |
| It is kind of cold sitting in front of a computer all day with the house @ 64 (I think my office is closer to 58F). Scatter some pull, sit, and push-ups across the day to keep blood flowing. | ||
Sunday Dec 9 | ||
| Note | |
| slept:8.0 | ||
| Finally posted Castlewood race report. See entry for Dec 1.
Didn't make it to the O-meet but made the cream of potato soup that was intended for the O-meet potluck. Also made a batch of shepherds pie. Should be set for dinner for most of the week... | ||
| C • Thanks! 10 | ||
| Stretching 10:00 [1] | |
| Cardio warm up/down (treadmill) 10:00 [2]1.16 mi (8:38 / mi) | |
| shoes: ASICS | ||
| Warm-up. 1% incline. | ||
| Cardio (treadmill) 8:00 [5] | |
| max:165 shoes: ASICS | ||
| 10% incline. 15 second sprints @ 10.5 mph. Five of them, each followed by about 40 seconds of recovery @ 3.5 mph. Interestingly, the treadmill crashed during the first sprint. Very annoying. | ||
| Cardio warm up/down (treadmill) 12:00 [2]1.39 mi (8:38 / mi) | |
| shoes: ASICS | ||
| 2% incline. | ||
| Strength (weights - Cybex) 40:00 [3] | |
| shoes: ASICS | ||
| one circuit on all the machines. lots of traffic, so had to wait occasionally. | ||