Training Archive: bill_lIn the 7 days ending 2008-01-26:
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| S | M | T | W | H | F | S | ||||||||||||
Saturday Jan 26 | ||
| Note | |
| slept:8.0 weight:163lbs (sick) | ||
|
103.3F, head congestion, cough. | ||
| C • yikes ! 2 | ||
| Note | |
| (sick) | ||
| Help! I've reached my limit for sitting still! And I'm running out of things to do.
I'm tired of playing CF. I'm tired of reading (although, the Fooled by Randomness book is quite good, I'm just not retaining much of it). I'm not welcome in the family room. I've watched Fellowship of the Ring, Special Extended Version (on my laptop). Two Towers is up next. After Return of the King, I'll really be hurtin. Taxes? I don't think my brain can deal with that. Work? I know my brain can't deal with that. But I did get some good news today from the bike shop: The sum of the parts that was previously known as my mountain bike has been restored to a sum rather than an expensive pile of parts. In short, I can pick it up at my convenience. I wonder if a nice long ride in the sunny 55F weather tomorrow would help cure my ailment? Probably not. | ||
| C • Ride Sunday. 2 | ||
Friday Jan 25 | ||
| Note | |
| slept:8.0 (sick) | ||
| Fever is not as high (100.5), but the congestion has spread north.
Getting in lots of reading time lately: Gates of Fire - excellent but graphically violent. Battle of Thermopylae. American Plague - interesting but didn't really care for the author's style. Battle against yellow fever. Fooled by Randomness - just started. 1776 - on deck. Also getting in lots of time on CF. | ||
| C • Get Well Soon! 5 | ||
| Note | |
| (sick) | ||
| Back up to 102F. Massive head congestion. Seemingly not so much in the chest, but maybe the head congestion is distracting my attention.
A fever induced rant: One thing I'm finding with CF, at least with the bundled individual courses, is that most controls are very well hidden. To the point that I'm becoming very frustrated. It's one thing to be on the far side of a knoll or rock, thats usually readable on the map, but in a pit covered by a bush? Or snuggly concealed by several well place trees and a couple of bushes? I can see why people would get totally pissed when confronted with this situation on a real-life o-course. | ||
Thursday Jan 24 | ||
| Note | |
| slept:9.5 weight:164lbs (sick) | ||
| Broken, feverish sleep.
Went to urgent care clinic last night to get a rapid test done for influenza. It was negative, although, reportedly the occurance of false negatives can be as high as 30%, especially in adults. For some reason, the viral secretion in adults is lower than in children. Feel a little better this morning, but we'll see how that holds through the afternoon. Tylenol seems to be keeping the headache at bay. 102F, chest congestion, cough. | ||
| C • gah! 6 | ||
Wednesday Jan 23 | ||
| Note | |
| slept:8.0 weight:166lbs (sick) | ||
| Will came down with something on Saturday. Fever, aches, chills, chest congestion, cough. He still has it 5 days later. I'm guessing flu.
I woke up with it this morning.... | ||
| C • Test loop run 4 | ||
Tuesday Jan 22 | ||
| Stretching 10:00 [1] | |
| slept:7.0 shoes: ASICS #2 | ||
| Obliques and glutes are a little sore today. Not sure what the cause was though. | ||
| Run 25:53 [2] 3.02 mi (8:34 / mi) +60m 5:01 / km | |
| shoes: ASICS #2 | ||
| 27F, brisk NW wind.
Same outfit as yesterday. Into the wind, arms and especially the hands were freezing. Out of the wind was ok. Easy glendale loop. Worked on turnover again. | ||
| Walking warm up/down 10:00 [1] | |
| shoes: ASICS #2 | ||
| Didn't need this long, but was taking the trash and recycling out to the curb. | ||
| Strength (Planks/Bridges/-ups) 20:00 [3] | |
| Ouch. The obliques and the glutes ARE sore. Not so many of the -ups.
1x60 seconds on planks, briges, wall sits. some crunches, pull-ups, and push-ups. 1x30 leg lift w 4lb ankle wts | ||
Monday Jan 21 | ||
| Stretching 10:00 [1] | |
| slept:8.5 | ||
| pre-run | ||
| Run 19:17 [3] 2.45 mi (7:51 / mi) | |
| shoes: ASICS #2 | ||
| Out to Lindeman.
Trying to keep turnover at about 85. Balmy 27F. Wore midwt top, N2S vest, tights, hat, knit gloves. Quite comfortable. | ||
| Run intervals 6:51 [5] | |
| shoes: ASICS #2 | ||
| Hill sprints: 6x10 seconds 60 seconds rest. | ||
| Run 31:22 [2] 3.71 mi (8:26 / mi) | |
| shoes: ASICS #2 | ||
| Run home from lindeman.
| ||
| Skating (Ice Skating) 1:20:00 [2] | |
| For Ben's 8th Bday party.
I haven't been skating in a couple of years. Wasn't much of a cardio workout, but gave my legs a heck of a workout. In fact, I think they feel like they did after the St. Francois meet this fall: TOAST. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: ASICS | ||
| Cleo walk. | ||
Sunday Jan 20 | ||
| Stretching 10:00 [1] | |
| slept:9.0 | ||
| Pre-run | ||
| Run 24:49 [2] 3.02 mi (8:12 / mi) +60m 4:49 / km | |
| shoes: ASICS #2 | ||
| 17F again.
Balaclava, mid-wt l/s top, fleece, wind shirt, tights, non-insulated windproof gloves. Legs were good with lighter tights, but still over dressed up top. I'm not sure the top + wind shirt would have been enough. Mostly just an easy run to loosen up. Legs feel ok after yesterday's 9.5. Worked on turnover. I'm definitely guilty of a low turnover rate. My usual rate is about 150. For the last half of the run today, I ran at a turnover rate between 160 and 170. Over the next few months, I'm going to try to work my way up to 180 on road runs. | ||
| Walking warm up/down 5:00 [1] | |
| shoes: ASICS #2 | ||
| warm down | ||
| Strength (plyometrics) 15:00 [4] | |
| shoes: ASICS #2 | ||
| Vertical jumps 3X10
Side to side 3x15 Box jump 2x15 lateral box 1x15 | ||
| Strength (Planks/Bridges/-ups) 1:00:00 [3] | |
| Full assortment of planks and bridges. 3x25 on each.
wall sits 3x30 push-ups 3x25 pull-ups 2x8 crunches 3x30 leg-lifts w 4lb ankle wts 2x25 free-weights 10 & 25 lb foam roll left itb & v. lateralus foam roll right itb | ||
| Walking 20:00 [2] | |
| shoes: ASICS | ||
| L and I took Cleo for her walk. It seemed a lot colder.... | ||