Training Log Archive: bill_lIn the 7 days ending Oct 25, 2015:
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Sunday Oct 25, 2015 #
7 AM
Terrain 1:05:00 [2] 5.5 mi (11:49 / mi)
slept:6.0 shoes: Altra Lone Peak 1.5
AF trail and flood plain in the Wood. Right hip was making some noise, decided to 'not push it'.
11 AM
Terrain 1:25:00 [1]
shoes: Altra Lone Peak 1.5
Hiking at Pickle Springs Natural Area with L, L's cousin, and cousin's husband. Was surprised at how many people were there. Parking lot was full.
Does the natural area butt up against the park? only 180 acres so I'm guessing not.
Does the natural area butt up against the park? only 180 acres so I'm guessing not.
1 PM
Terrain 1:00:00 [1]
shoes: Altra Lone Peak 1.5
Hiking at Hawn. Half a mind to do another Grunt down there. Or a 6 hour day/night score o?
Saturday Oct 24, 2015 #
6 AM
Terrain 3:31:47 19.84 mi (10:40 / mi) +193m 10:22 / mi
ahr:123 max:141 slept:6.0 shoes: Altra Olympus 1.5 green
3 laps@ FP
71F, 100% humidity at start.
Definitely felt the warmer temperature today, but stayed well hydrated and well fueled. Even so, this was above my optimal operating temp/humidity.
Walked most of the hills.
Pits top between 1st & 2nd laps. Shoe change between 2nd & 3rd. Started in the Olympus 1.5s and finished in the Fates.
Lap 1: 1:02:09, 6.46m
Stop 1 3:24
L2: 1:06:06, 6.51m
S2: 10:28. Pit and shoe change
L3: 1:02:28, 6.21m
Walking cooldown 7:09. 0.33m
Still not sure of shoe plan for the 50. I really like the Fates for overall fit, but the altras padding is nice too. Thinking of starting in the altras and changing into the fates at the third aid station (mile 15ish).
Most of the park roads around the muny and visitors center closed for a walk event (koman?). There were lots of pink t shirts. Alas, no donuts.
Foot was sore by the end. Hip was annoying but not disabling. See how they feel tomorrow.
Felt the cold front come through as I was getting ready to leave the park. Strong Northwest wind low dark clouds. Temp dropped 5 or 6 degrees in about 5 minutes. Humidity dropped noticeably too.
71F, 100% humidity at start.
Definitely felt the warmer temperature today, but stayed well hydrated and well fueled. Even so, this was above my optimal operating temp/humidity.
Walked most of the hills.
Pits top between 1st & 2nd laps. Shoe change between 2nd & 3rd. Started in the Olympus 1.5s and finished in the Fates.
Lap 1: 1:02:09, 6.46m
Stop 1 3:24
L2: 1:06:06, 6.51m
S2: 10:28. Pit and shoe change
L3: 1:02:28, 6.21m
Walking cooldown 7:09. 0.33m
Still not sure of shoe plan for the 50. I really like the Fates for overall fit, but the altras padding is nice too. Thinking of starting in the altras and changing into the fates at the third aid station (mile 15ish).
Most of the park roads around the muny and visitors center closed for a walk event (koman?). There were lots of pink t shirts. Alas, no donuts.
Foot was sore by the end. Hip was annoying but not disabling. See how they feel tomorrow.
Felt the cold front come through as I was getting ready to leave the park. Strong Northwest wind low dark clouds. Temp dropped 5 or 6 degrees in about 5 minutes. Humidity dropped noticeably too.
Friday Oct 23, 2015 #
Event: Kentucky Orienteering Games
12 PM
Note
slept:8.0 (rest day)
Scheduled rest day. Will try to get some core strength in this evening.
Swelling and pain in left foot almost gone.
Swelling and pain in left foot almost gone.
Thursday Oct 22, 2015 #
11 AM
Note
slept:8.0 weight:162lbs (rest day)
Unplanned rest day.
Opted for sleep and healing. Woke at 1a totally sweaty and up for an hour waiting for sheets to dry. To many blankets on bed.... and will be up late tonight for work - deploying to prod.
Swelling is better but still present. Pain is about 20% of original.
80+f again today. Last time til next spring?
Opted for sleep and healing. Woke at 1a totally sweaty and up for an hour waiting for sheets to dry. To many blankets on bed.... and will be up late tonight for work - deploying to prod.
Swelling is better but still present. Pain is about 20% of original.
80+f again today. Last time til next spring?
Wednesday Oct 21, 2015 #
6 AM
Strength (Group C) 1:00:00 [2]
slept:8.0
FMS workout + correctives.
Today was supposed to be a 5 @ E run but decided to give the foot problem a chance to heal. Swelling is a bit improved. Core strength and then ride to work. Maybe the low impact cycling motion with help pump some of the fluids out of the foot.
Today was supposed to be a 5 @ E run but decided to give the foot problem a chance to heal. Swelling is a bit improved. Core strength and then ride to work. Maybe the low impact cycling motion with help pump some of the fluids out of the foot.
8 AM
Cycling 44:16 10.2 mi (4:20 / mi) +50m 4:16 / mi
ahr:104 max:126 shoes: Giant TCX 1
Little bit of a sprinkle just prior to departure, but a great morning. 58F and a tailwind!
Might have been a PR except for the red lights on Manchester. None terribly long, but seemed to hit them all.
Might have been a PR except for the red lights on Manchester. None terribly long, but seemed to hit them all.
5 PM
Cycling (commute) 48:15 10.08 mi (4:47 / mi) +109m 4:38 / mi
ahr:107 max:146 shoes: Giant TCX 1
Headwind! And lots of traffic. I think people are using Manchester as an alternative to 44 because of the construction delays.
82F.
82F.
Tuesday Oct 20, 2015 #
6 AM
Run 1:12:52 9.08 mi (8:01 / mi) +3m 8:01 / mi
ahr:132 max:158 slept:7.5 shoes: Newton Fate
Vianney Track
9 miles with 6x1 mile @ 6:53 w 400 meter rest.
My Garmin consistently shows 4 laps around lane 1 of the track at just over a mile. Usually 1.03 or 1.04. One at 1.06 when I went around another runner. I'm using the full time for the 4 laps rather than the Garmin reported mile pace. I don't expect the Garmin distance to be exact, but I wouldn't expect the error to be consistent. i.e. would expect some to be high, and some low. With three different garmins, I've yet to see one lap at a mile. Is a lap around the track, in lane 1, close to the inside line, exactly 400m? Or is it just a bit over to guarantee the distance?
1 mile warmup
1 - 6:59 - AHR=134
2 - 7:00 - 145
3 - 6:55 - 148
4 - 6:48 - 151
5 - 7:11 - 144 (1.06 miles on the garmin) HR suggests I was slacking.
6 - 6:48 - 150
First 4 felt good. Last 2 required some extra focus but felt ok, capacity-wise but left foot was bothering me. Tripped on a small stump on Sunday and jammed the 3rd - 5th metatarsals on the left foot. At the time it hurt, but ran it off. Last night, noticed a lot of swelling over the area. Had to loosen the shoe laces a bit for laps 4 & 5 to accommodate the extra swelling. Hopefully that will clear up quickly.
Hip and knee feel ok so bringing down the injured flag.
Jupiter has passed Mars. Venus is still high in the sky. All three still very close together. Mercury visible above the horizon.
9 miles with 6x1 mile @ 6:53 w 400 meter rest.
My Garmin consistently shows 4 laps around lane 1 of the track at just over a mile. Usually 1.03 or 1.04. One at 1.06 when I went around another runner. I'm using the full time for the 4 laps rather than the Garmin reported mile pace. I don't expect the Garmin distance to be exact, but I wouldn't expect the error to be consistent. i.e. would expect some to be high, and some low. With three different garmins, I've yet to see one lap at a mile. Is a lap around the track, in lane 1, close to the inside line, exactly 400m? Or is it just a bit over to guarantee the distance?
1 mile warmup
1 - 6:59 - AHR=134
2 - 7:00 - 145
3 - 6:55 - 148
4 - 6:48 - 151
5 - 7:11 - 144 (1.06 miles on the garmin) HR suggests I was slacking.
6 - 6:48 - 150
First 4 felt good. Last 2 required some extra focus but felt ok, capacity-wise but left foot was bothering me. Tripped on a small stump on Sunday and jammed the 3rd - 5th metatarsals on the left foot. At the time it hurt, but ran it off. Last night, noticed a lot of swelling over the area. Had to loosen the shoe laces a bit for laps 4 & 5 to accommodate the extra swelling. Hopefully that will clear up quickly.
Hip and knee feel ok so bringing down the injured flag.
Jupiter has passed Mars. Venus is still high in the sky. All three still very close together. Mercury visible above the horizon.
Monday Oct 19, 2015 #
12 PM
Note
slept:9.0 (rest day)
Pieces parts feel pretty good - normal wear and tear. Hip was a little tight, continue to roll it with a baseball to break up the fibery fascia tissue.
64F in the house last night. Great sleeping temp for me. L wasn't home so haven't turned on the furnace yet - though, bman was complaining that it was too cold.... Hoping the warmer temps this week will delay furnace use for another week or more.
64F in the house last night. Great sleeping temp for me. L wasn't home so haven't turned on the furnace yet - though, bman was complaining that it was too cold.... Hoping the warmer temps this week will delay furnace use for another week or more.