Training Archive: bill_lIn the 7 days ending 2008-02-09:
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| S | M | T | W | H | F | S | ||||||||||||||
Saturday Feb 9 | ||
| Event: Bonk Hard Chill AR | ||
| Strength (Planks/Bridges/-ups) 45:00 [3] | |
| slept:8.5 weight:163lbs | ||
| C • re Bonk Hard 2 | ||
| Walking 30:00 [1] 1.5 mi (20:00 / mi) | |
| shoes: ASICS | ||
| Run warm up/down 19:01 [2] | |
| shoes: ASICS #2 | ||
| Run intervals 8:06 [5] | |
| shoes: ASICS #2 | ||
| 6x12 hill sprints 1 minute walk back to start. | ||
| Run warm up/down 6:26 [2] | |
| shoes: ASICS #2 | ||
| Back home from the hill. | ||
| Stretching 10:00 [1] | |
| Pre-run | ||
Friday Feb 8 | ||
| Stretching 10:00 [1] | |
| slept:6.0 weight:163lbs | ||
| I gotta get more sleep. Occupational hazard of rescuing an IT project run amok. I wake up at 1 or 2 and the wheels start turning. There are just so many details to absorb and no time to do it. | ||
| Cycling (MTB on the road) 56:00 [3] 20 km (2:48 / km) | |
| shoes: pearl cycle MTB | ||
| I was where I needed to be in about 45 minutes, but I had to make a detour to pick up my bike lock from the bike rack where I left it last night.
Very pleasant ride in. Even the 141 bridge crossing wasn't sooo bad. Didn't work up much of a sweat, so didn't bother with a shower. Hope nobody noticed! Hopefully, after I ride in a few more times, I'll get better at getting stuff together and getting out the door. | ||
| Stretching 7:00 [1] | |
| pre-ride home | ||
| Cycling (MTB on the road) 52:00 [4] 13.0 mi (3:59 / mi) | |
| shoes: pearl cycle MTB | ||
| From work to SLOC board meeting at Marks house, and then home.
Worked late so had to hurry to make it to the meeting by 7. Left the parking lot at 6:20. Got to Marks at 7:05. Crossing the 141 bridge with traffic in the dark was really scary. | ||
| Note | |
| My route to work takes me past Kirkwood city hall.
This morning: A mix of normalcy and reminders of the horrible events that took place last night. The bright sunshine. Brisk temperature. A few people going about their business in the surrounding stores. Lot's of yellow police tape surrounding the area. The remains of spent flares where streets were closed. A lone policewoman standing guard at the parking lot entrance. A brief exchange as I passed, just a look into her eyes and a wave, put a face on the sadness. Thoughts of the victims, survivors, and their families brought tears. It was very surreal, but at the same time, all too real. This evening: Lots of people congregating on the city hall area for a memorial service of some sort. Very busy. The Devlin story brought sight seers out of the woodwork for days. I wonder if this will do the same. | ||
| C • Kirkwood 3 | ||
| Note | |
| Interesting reading:
http://en.wikipedia.org/wiki/Metabolic_syndrome http://circ.ahajournals.org/cgi/content/abstract/C... http://www.nytimes.com/2008/02/05/health/nutrition... | ||
Thursday Feb 7 | ||
| Stretching 7:00 [1] | |
| slept:6.0 weight:163lbs | ||
| Pre-run stretching on the bus on the way home.
Took the bus this morning. Just couldn't get my gear together last night after getting home at 6:30. Plus, had trouble finding my bike light. Took bike lock, clothes, and food for tomorrow. | ||
| C • took stuff for tommorow - y... 1 | ||
| Run 37:14 [3] 4.02 mi (9:15 / mi) | |
| shoes: Montrail Vitesse #2 | ||
| From the bus stop. Wasn't paying attention to route and made a turn one street too soon. Ended up going an extra mile...
Legs are tired. Going down stairs is elicits a pain response. | ||
| Note | |
| A local tragedy occurred in our community this evening that will no doubt be in the news for the next few days with all the "how did this happen" and "somebody should have stopped this" questions and comments. You really don't think stuff like this can happen in your neighborhood. No names yet, but it's likely that I know some of the victims. The news helicoptors are circling like vultures.
"Six people, including two Kirkwood Police Officers were shot and killed Thursday night when a lone gunman walked into a city council planning meeting and started shooting. The Mayor of Kirkwood Mayor Mike Swoboda, two city councilmen, and the Public works director were reported wounded. All had been taken to a local hospital. Police were able to return fire. The gunman, identified as Charles Lee Thornton, was also killed. Sources said Thornton was well known to police and city officials. He had disrupted city meetings several times in the past, and had been escorted out of council meetings." | ||
| C • thats unreal. its on the f... 5 | ||
Wednesday Feb 6 | ||
| Stretching 10:00 [1] | |
| slept:6.0 weight:164lbs shoes: ASICS #2 | ||
| Pre-run | ||
| Run 1:32:21 [3] 10.5 mi (8:47 / mi) | |
| shoes: ASICS #2 | ||
| Run to work. Full pack but without water.
Roads were wet. Non-paved areas muddy. Meramec River was near to overflowing. Worried that the route home might be flooded by 5PM. Approx route. The 141 bridge is a pedestrian/cycling nightmare. The idiots who designed it allowed for approximately 6 inches between the concrete guard barrier and the road stripe (i.e. no shoulder). There is however, a shoulder down the center of the bridge, so next time I'll be running in the center rather than on the outside edge. Had to use the southbound side because the north bound side was a solid wall of traffic. Tried to cross the RR tracks but with the rain last night, the ditches were all full of water. Had to run 1/4 mile+ down the service rode to find a crossable spot. Legs felt ok when I got there. Showering at the warehouse worked ok. | ||
| C • you de man! 4 | ||
| Stretching 7:00 [1] | |
| shoes: ASICS #2 | ||
| Pre-run home. | ||
| Run 27:45 [3] 3.25 mi (8:31 / mi) | |
| shoes: ASICS #2 | ||
| Decided to take the bus. Catch it right outside the door to the building that I work in. Got off at Elm and Big Bend. Ran home from there. Took an extended route to see how my legs would do. Shortest path is 1.9 mi.
Legs were tired, but felt ok. Really tightened up when I got home though. Not sure what muscle it is, but the outside of the upper leg is actually sore. | ||
| Stretching 5:00 [1] | |
| post-run | ||
| Stretching 10:00 [1] | |
| Foam roller on the quads and ITB. That hurts.
Not really sure how to log this..... | ||
Tuesday Feb 5 | ||
| Note | |
| slept:7.0 weight:164lbs (rest day) | ||
| Didn't think I had time this morning to do anything, but Laura left the house with my keys in her purse. By the time she got back home it was 8:30. Could easily have done a run.... Oh well.
Maritz seems to be a nice place to work if you don't mind working as a small cog in a corp setting. Campus is nice, buildings are well kept, and the people seem happy. Many have been there for 5+ years. So far, all have been friendly and helpful. HOWEVER, for a campus with 3,500 people, 7 or 8 major buildings, and a corporate emphasis on health and employee satisfaction, it is surprising that there's simply no accomodations for cyclists and/or daytime workouts. Out of 3500, you'd think there would be a few people who'd like to ride their bikes to work or go for a lunch-time run?.?.? For cyclists: There are 2 bike racks on the entire campus; one is sheltered the other is out in the open. Neither are anywhere near the shower/locker room. You're not allowed to park your bike anywhere else. Nobody that I've asked can recall ever having seen a bike parked in the unsheltered rack. The shower/locker room is not generally accessable. It's located in the warehouse where all of the 'give-aways' are processed and mailed. You can't get in before 8AM or after 4:30PM. Thankfully, the warehouse operations czar has granted me access during those hours and also the dedicated use of a locker. Tomorrow I'm going to run to work. Depending on how I feel at the end of the day, I'll either take the bus or run all the way home. That'll be a 19 mile day. Haven't done that before. | ||
Monday Feb 4 | ||
| Stretching 5:00 [1] | |
| slept:7.25 weight:164lbs | ||
| Strength (Planks/Bridges/-ups) 40:00 [3] | |
Sunday Feb 3 | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| slept:8.0 weight:163lbs shoes: ASICS #2 | ||
| Walk Cleo with Laura. | ||
| Cycling (MTB on the road) 2:40:00 [3] 45 km (3:33 / km) | |
| shoes: pearl cycle MTB | ||
| Checked out the route to Maritz.
Geyer/Rott/West Watson/30. From there, the map I had (from MapMyRun) was wrong. Expected to pick up Larkin-Williams Rd on the other side of the river but 30 goes over it with no access. Rode to 141 then back streets to Bowles and up to Maritz. Disappointingly, I didn't see anyplace at Maritz to park a bike (obviously, there are plenty of places I can park it, but no bike racks). Came back via Larkin-Williams to Gravois and across the old Gravois bridge which is closed to auto, but open to pedestrians and bikes. It's a mile or two out of the way, but more pleasant than Bowles/141/30. Looking at the 30 overpass, it will be possible to scramble up the hillside and cut the corner. | ||
| C • sorry, i forgot to mention ... 1 | ||