Training Archive: MDeVollIn the 31 days ending 2008-03-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Active stretching 30:00 [1] | |
| 30 minutes of yoga, with lots of stretching for back and hamstrings.
Ankles tight this morning in the tendons running vertical along the outside. Iced each for 5 minutes during breakfast, and took some ibuprofen. | ||
| Walk 40:00 [1] | |
| 20 minute walk from Village parking garage to Brookings office. Took the long route, up Big Bend and down Forsyth to Hoyt and up the stairs. A nice day, even a little warm. Buds are out. Spring is here.
At end of day, 20 minute walk from office to S40 for advising meeting, then to the Village parking lot. | ||
| Note | |
| (rest day) | ||
Sunday Mar 30 | ||
| Walk warm up/down 20:00 [1] | |
| C • the meet wasn't THERE!! 5 | ||
| Running long 1:30:00 [2] | |
| Deliberately slow 10 minute per mile pace for 90 minutes. Ran around FP, starting at Skinker/Forsyth, and running counterclockwise up Skinker and around. Made it around once, then to Tamm and back. Made for a good last 30 minutes of hill running, up Skinker hill on the way out, then up Government-Wells hill on the way back. Didn't pass a single person, but I got passed an awful lot. Getting passed so often was somewhat therapeutic, forcing me to stick to my pace and fight back my pride. | ||
| XT--Swimming 10:00 [2] | |
| Watched the kids for about 1 1/2 hours while Aimee did lap swimming. I got in 10 minutes of swimming right before we left. Made for a good, brief recovery workout. | ||
Saturday Mar 29 | ||
| Core Training 30:00 [2] | |
| 10 minutes active stretching
10 minutes elasticity training 10 minutes abs and lower back | ||
| XT--Biking (Stationary Bike) 30:00 [2] | |
| Stuck in the house. To the stationary bike! Making the most of it by doing my armchair orienteering while on the bike. Gives me a chance to practice reading maps while exercising. | ||
| Passive Stretching warm up/down 10:00 [1] | |
| Warm down. | ||
| Armchair Orienteering 20:00 [0] | |
| On the bike, reading Beaumont Scout Ranch map, picking 5 or 6 controls and reading for attackpoints, routes, handrails, catching features, and likely errors to avoid. | ||
Friday Mar 28 | ||
| Passive Stretching 30:00 [1] | |
| Feeling tight this morning. Stretching for lower back, back, hips, and hamstrings. | ||
| Armchair Orienteering 10:00 [0] | |
| Reading routes for distance, direction, and detail. | ||
| XT--cardio (Stairmaster) 20:00 [3] | |
| Weightlifting 30:00 [4] | |
| Core Training 5:00 [4] | |
| abs and lower back | ||
| Walk 16:00 [1] | |
Thursday Mar 27 | ||
| Core Training 30:00 [3] | |
| Core in the morning. 10 minutes active stretching, 10 minutes hips and butt, 10 minutes abs and lower back. | ||
| Armchair Orienteering 10:00 [0] | |
| Looking through "Armchair Orienteering II" again over breakfast, reading routes with "defensive orienteering" in mind (anticipating hazards and likely errors, and planning for how to avoid them) | ||
| Running intervals 16:00 [5] | |
| Doing some speed training now, with thought to do UCity 10K at Memorial Day, but more because I'm tired of poking along. After work ran for 30 minutes with 8 intervals of 1:40. Wanted to do this at the track. My running book suggests that to hit the 10K time I want (45 minutes) I should do 8 x 440 intervals of 1:42. But can you believe it! Those track and field student athletes were working out. Some nerve. Anna ... do something about that please. I thought maybe I'd sneak in and try to blend ... see if they noticed a 30 something dean in the mix. But I decided just to do a hard run with 1:40 interval accelerations with recovery in between for 30 minutes. Evening now and legs tired. Guess I did it right. | ||
| Running 14:00 [4] | |
| Walk warm up/down 20:00 [1] | |
| 10 minute warmup, 10 minute cool down. | ||
Wednesday Mar 26 | ||
| Walk 20:00 [1] | |
| (rest day) | ||
| 20 minute walk around campus at lunch. Little motivation to work out today. Spent evening eating dinner, drinking red wine and playing scrabble with folks and Aimee. | ||
Tuesday Mar 25 | ||
| Running tempo 30:00 [4] | |
Monday Mar 24 | ||
| Core Training 30:00 [3] | |
| 30 minutes core exercise in the morning. Active stretching, then hip, shoulder, and ab core workout. | ||
| Armchair Orienteering 10:00 [0] | |
| Over breakfast, reading routes for control, attackpoint, route, stopping features, and handrails. | ||
Sunday Mar 23 | ||
| Bouldering/Climbing (Bouldering) 5:00 [3] | |
| Bouldered with Bob, my five year old. Went to Clayton Center with family (Mom, Dad, Aimee, Bob, Maddie) for Easter afternoon. Worked off some of the bacon and bagels from this morning's brunch. Bob and I were really keen on playing on the rock wall, but I've never belayed, and noone was there to belay me, so we just bouldered for about 5 minutes before Bob got bored and went off to play in the kiddie pool with his mom and sister. I can see us doing it a lot more some time, and I definitely want to start climbing some more. Lots of fun. | ||
| Weightlifting 30:00 [4] | |
| Ended up watching the kids in the pool while Aimee did lap swimming for about 40 minutes. When she came back she took the kids and I went to the weight room.
30 minutes of hard weight lifting. Opened with pull ups to warm up. Then hit my benchpress gateway-goal: next time I'll add some weight and go for three sets of 6 reps (each gateway-goal is three sets of 8 repts before moving up to the next level). 3 * 8 reps at 155 lb., interspersed with 8-10 reps bent-over rows at 60 lb. Shoulder presses, supersets with shoulder flys frontways and sideways, seated rows. Dumbbell curls, preacher curls, more pull ups. | ||
| C • units 4 | ||
| Core Training 5:00 [4] | |
| 5 minutes of abs and lower back. Forgot to do it first, so again felt myself too tired to do much for long. | ||
| Running 12:00 [2] | |
| 12 minute run home from Clayton Center. By the time Aimee finished lap swimming, my folks did their thing, and the kids played in the pool, they were ready to go. So I stayed to do my lifting and ran home. Nice recovery run. Noticing hips a little tight on the side. Will stretch that later.
Sinus infection largely gone, but last few days I've still had sinus pressure in my face and phlegm in my chest that just hasn't quit, even with Sudafed, Mucinex, and antibiotics. Took last antibiotic today. I'll call the doctor tomorrow to see if he wants me on another round, and I'll keep up the other meds. | ||
Saturday Mar 22 | ||
| Walk 18:00 [1] | |
| 5 minute warm up, 13 minute cool down | ||
| Running long 1:30:00 [3] | |
| Long run at FP starting at Forsyth/Skinker, once around and then to the bridge near Steinberg and back. Knees a little tired for the last 10 minutes or so, but feeling good.
Not too sure if I'm targeting the right heart zone. According to one site I used for target zone, I should have kept my heart rate between 110 and 128, but to keep it there, I think I would have slowed to a plod or fast walk. Heart rate kept more between 128 and 148 even as I felt I was keeping it easy. Will look more into what my target zone should be for a long run. ... After a little poking around, found a couple good sites explaining differences in strategy for long run pace. Evidently my pace was good for a long run, so I'll stick with it. | ||
Friday Mar 21 | ||
| Yard Work 20:00 [1] | |
| Horsing around with dad! Folks came into town for Easter. Dad and I went to Clayton Center, ran a few laps around the indoor track and played some HORSE on the b-ball courts. We're big college hoops fans, so it's been fun watching the Big Dance and shooting a ball again for the first time in years. | ||
| Weightlifting 30:00 [4] | |
| 25 minutes of heavy weightlifting, 5 minutes of abs and lower back.
I don't like micromanaging my workouts, so I'll use just my benchpress and curls as benchmarks. Benchpress: 2*7 reps, 1*6 reps at 155 lbs. Then bentover backrows, incline presses, military presses, and pullups. Seated curls: 3*8 reps at 25 lb. dumbbells. Then some more pull ups and tricep pushdowns. 5 minutes of abs. with physioball. Need to do more of these. But I just hate them. Maybe I'll do them at the start of my workout when I'm not so tired. | ||
| Armchair Orienteering 20:00 [0] | |
| Catching Features at East Pembroke, focusing on lessons from my book on finding good attack points and using handrails, stopping when confused and relocating with compass and clear features. Took me on a lot more climbs than I would usually try, to follow spurs and ridglelines as handrails. (Whew! I'm pooped.) But found myself getting lost only once or twice. | ||
Thursday Mar 20 | ||
| XT--Biking 28:00 [3] | |
| Sing it with me!
"Ive got a bike, you can ride it if you like. It's got a basket, a bell, and things to make it look good. I'd give it to you if I could, but I borrowed it!" http://www.youtube.com/watch?v=0vzXtP1aXwI Actually I didn't borrow it. I bought it! Went to REI and used my coupon for 20% off any one item (pays to be a member), and got a Patagonia mountain bike. Got it about two weeks ago, just before I came down with my nasty sinus infection. Today was the first day I got out to ride it. Got out to Forest Park and rode for 45 minutes, with 28 at level 3, about 4 minutes at level 2 (first two minutes and a couple minutes going down hills, or waiting for lights), and 13 minutes at level 4. Cooled down for 10 minutes. I haven't ridden a bike for longer than 10 minutes in years. It was fun, and looking forward to getting on some real trails. | ||
| XT--Biking 13:00 [4] | |
| XT--Biking 12:00 [2] | |
| Armchair Orienteering 15:00 [0] | |
Wednesday Mar 19 | ||
| Core Training 25:00 [3] | |
| 25 minutes of core and strength training this morning. Caught some Gilad and kicked the crap out of my abs. Good Morning! | ||
| Note | |
| slept:8.0 | ||
| Well, I'm not entirely better yet, but my chest is much more clear and head congestion is good enough--come hell or (more likely today) high water, I'll be running again. I think a run will help to clear up the sinuses, too. | ||
| Armchair Orienteering 15:00 [0] | |
| 15 minutes of armchair orienteering over breakfast and casual lingering before the kids get up. I like the exercises in my book on training the eye to see a 2-D map in 3-D. Good stuff. | ||
| C • book 2 | ||
| Walk 17:00 [1] | |
| 8.5 minutes warm up, 7.5 minutes cool down | ||
| Running 20:00 [3] | |
| 30 minutes running, about 2/3 at pace 3 | ||
| Running 10:00 [4] | |
Tuesday Mar 18 | ||
| Active stretching 20:00 [1] | |
| Armchair Orienteering 10:00 [0] | |
| "Armchair Orienteering II" section on "control: friend or foe" | ||
| Note | |
| slept:7.5 (sick) | ||
| Light at the end of the tunnel, but no running today. | ||
| Core Training 30:00 [3] | |
| 20 minutes of abs and lower back, 10 minutes of leg work | ||
Monday Mar 17 | ||
| Armchair Orienteering 10:00 [0] | |
| Looking over Beaumont over breakfast to get the "big picture" of the landscape. Found the area just north of the major EW bisecting road rather confusing at first glance, mostly because the ridge-line is covered in fight (like a re-entrant) and has an outline a lot like typical Missouri re-entrants. Once I realized I was looking at a ridgeline and not a re-entrant, it came into focus. | ||
| Power Yoga 20:00 [2] | |
| Note | |
| slept:7.5 (sick) | ||
| Not out of the woods yet. Lingering chest congestion and left ear still rings a little, though finally popped again yesterday so now I can hear fairly well out of it. Will do moderate strength training today and see how I feel about running tomorrow. | ||
| Walk 33:00 [1] | |
| 33 minute walk around campus today around 2:30-3:00 (lunch break). Had to get out of the office to clear my head and get the blood flowing. | ||
| Weightlifting 30:00 [3] | |
| 15 minutes upper body, with bench press, shoulder press, curls, and lots of pull ups. 15 minutes lower body with squats, calf raises, and all kinds of other leg workouts. | ||
Sunday Mar 16 | ||
| Orienteering 40:00 [1] | |
| (sick) | ||
| Orienteering for an hour at Rockwoods Range. Parked at the lot in the NW corner of the Range and walked to controls 18, 20, 21, and 19 in the following split times
18: 8:08 20: 17:54 21: 6:13 19: 5:49 end: 21:55 Control 18 was an easy find. Followed trail from parking lot to the abrupt turn from E to NE (located in a saddle). Contoured to the North till I found handrail of two stone piles in a row leading up to a cliff face. Almost walked straight into the control post before I saw it! Control 20 came with one minor error. Traveled NE to the trail on the ridge, followed it through the turn from North to ESE and noted sharp reentrants to the left. I meant to drop down the re-entrant facing east to the top of the gully and contour North, but I dropped down the re-entrant facing South. Discovered my error with a compass read of the re-entrant where I thought the control would be, and as soon as I realized my error moved to the next re-entrant. Still had a little difficulty locating the control, since by the map I thought it would be on a spur, and it was in re-entrant between two spurs. Control 21 was a quick find. Made it up back to the trail on the ridge, backtracked along the ridge trail till I found the South facing reentrant, and dropped down to the rock face. Since I was at this one last weekend, I knew to look in the pit along the gully, rather than one at the tip of the gully. Control 19 was also an easy find. Used SSE stream as a handrail, heading SW, crossing first SE stream and arriving at the attackpoint of the second SE stream. Turned NW up the stream. Looked for a mound at the split in the stream. Came upon one quickly and hesitated as I searched, but saw another larger mound further up, and moved on to check if that was the one mapped (there was only one mapped), and found it easily. From there things went Blairwitchy. I had time to make a loop and get 18 again before heading to the car, and moved NW up the hill toward the trail. At the top, I didn't see a trail and made the stupid decision that I was in the right place but my memory and the map were wrong. I decided the trail (which was clearly visible before) was now not as visible I had thought, and rrather than looking to see if I had made a parallel error, I marched on sure that the landscape I saw was what I was looking at on the map. Wasn't long before I ran into a barbed wire fence, which definitely wasn't there before, and I came to my senses. Spent a few minutes to relocate and realized that I had come to the top of the hill in the wrong place and mistaken a S jutting spur for the SE jutting spur I was looking for. Funny thing is that as I arrived at the top of the hill, a little tired, the thought went through my head, "This is when people make mistakes," but I didn't have the self-awareness to take this as a cue to myself. I'll listen to that little observation in the future. Feeling a little better today, but still with chest congestion that makes it impossible to do cardio. | ||
| Orienteering 5:00 [3] | |
| Orienteering 15:00 [2] | |
| Armchair Orienteering 30:00 [0] | |
Saturday Mar 15 | ||
| Note | |
| slept:8.0 (sick) (rest day) | ||
| Sinus infection. First day of 10 day antibiotic sequence. Prednisone also doing its magic. Overall keeping it low key and doing some armchair orienteering. | ||
| Armchair Orienteering 1:30:00 [0] | |
| Yard Work 45:00 [1] | |
| Filled up a couple large yard waste bags with twigs from the yard, most likely from the heavy snows this winter. Spread fertilizer on the front yard. Here's hoping this is really spring.
Helping Maddie learn to rollerskate. Up and down the driveway a few times. She always let me know when it was time to say "GO Maddie GO! Yeah Maddie!" | ||
Friday Mar 14 | ||
| Note | |
| slept:8.5 (sick) (rest day) | ||
| Sinus infection. Going to the doctor today. | ||
| Armchair Orienteering 1:00:00 [0] | |
| Walk 20:00 [1] | |
Thursday Mar 13 | ||
| Active stretching 15:00 [1] | |
| Power Yoga 15:00 [2] | |
| Note | |
| slept:7.0 (sick) (rest day) | ||
| One more rest day. Ear clogged again this morning, but without the severe pressure and occasional sharp pain. In a much better mood. | ||
| Walk 35:00 [1] | |
| out and about campus | ||
Wednesday Mar 12 | ||
| Tai Chi 30:00 [1] | |
| 30 minutes stretching, qi gong, and silk reeling. Taking it easy today in an effort to kick the last symptoms of this latest allergy attack. | ||
| Note | |
| slept:8.0 (sick) (rest day) | ||
| Sinus congestion better, some chest congestion but looser cough, left ear more clogged than ever. Occasional sharp pain, mostly deaf in left ear. Irritating, all together putting me in a foul foul mood. | ||
| Walk 20:00 [1] | |
| Note | |
| Mark it! At 9:37 CST my ear opened. Hallelujah! | ||
Tuesday Mar 11 | ||
| Power Yoga 30:00 [2] | |
| Power Yoga with about 10 minutes of Movement Prep, 13 minutes warrior poses, downward dogs, upward dogs, and 7 minutes of core. | ||
| Note | |
| slept:8.0 (sick) | ||
| Getting a handle on the congestion and feeling better, much less irritable, more happy today. Not feeling back to full speed, but better. | ||
| C • seasonal afflictions 2 | ||
| Walk 10:00 [1] | |
| 5 minute warmup, 5 minute cooldown | ||
| Running intervals 15:00 [3] | |
| 30 minutes of running, half at zone 3, half at zone 4, at regular intervals. Amazing how easy, almost too easy, zone 3 felt, but when I pushed into zone 4 my thigh bones turned to lead. | ||
| Running intervals 15:00 [4] | |
| Armchair Orienteering 15:00 [0] | |
| Practice looking at maps with controls by following acronyms
CARTT (identify control, attackpoint, route, technique, tempo) CASH (plus stopper [catching feature] and handrail) Also a little practice with "defensive orienteering," watching for potential errors. | ||
Monday Mar 10 | ||
| Walk 30:00 [1] | |
| slept:9.0 | ||
| 20 minute walk from car to office at lunch, then another 10 back to the car at end of day.
| ||
| Weightlifting 13:00 [4] | |
| 13 minutes of weightlifting, keeping weights light with high repetitions. | ||
| Core Training 7:00 [4] | |
| Abs and lower back. | ||
| XT--Biking (Stationary Bike) 20:00 [3] | |
| Was going to swim, but the nagging voice in my head said "NO!" probably because water up my nose is bad for allergies. Rode the stationary bike again. Planned 30 minutes, but after 20 minutes my little voice said STOP! GO HOME! So I did. | ||
| Note | |
| slept:9.0 (sick) | ||
| Low energy, congestion in sinuses and left ear, some congestion in chest, dry cough, trouble focusing, irritability, and general hatefulness. It's spring in St. Louis and allergies are back. At least when everything's frozen nothing can make me sneeze. Doubling up on allegra, shooting cough medicine, drinking lots of tea and water, and don't worry ... I'm just miserable company for myself. For my colleagues and students who are still around during spring break, I've got a smile. | ||
| Armchair Orienteering 15:00 [0] | |
| Got my book today! Armchair Orienteering II: A Practical Guide to Route Planning. Learned the acronym CAR for route planning (locate Control and control feature, pick Attackpoint, determine Route). Nothing new there, but a useful acronym and did find myself looking a little differently at the maps. Rather than "reading" the landscape from control to control, I found myself looking for attackpoint first, and then "reading" from control to attackpoint to control. A different rhythm for reading. Already getting something from the book. Good stuff. | ||
Sunday Mar 9 | ||
| Orienteering 25:00 [4] | |
| An early morning orienteering session. Out to Rockwoods Range from 6:10 to 7:20. Started from Dogwood Shelter and picked permanent control #21 as destination. First 45 minutes or so in the dark--clear sky with bright stars, no moon. Tried a glow-stick, which worked brilliantly for reading the map (held it beneath the map to illuminate it from below: very easy to read). But gave far too little light to see well by.
Intended to run NW along road past house and just past open space on right, where I'd drop down trail at bend in road heading SW, then pick up trail heading S, then follow stream till last gully (sudden bend S in stream my catching feature), then head N to tip of gully and pit with #21. Stayed to plan for most part, but was a slow go. First ten minutes on road at strong steady pace, found bend in road, but saw no trail. Went by terrain alone. For the next 40 minutes I walked, getting what illumination I could with a glow-stick and reflection from snow, and navigating by landscape alone (couldn't see any identifying features like boulders or rock-faces). Wiped out a few times and had some sticks in the eye (had my glasses flipped off once and spent a couple minutes finding them). At bottom of hill, snow on the north-face of the opposite hill reflected light well. Realized I headed more S than SW and followed stream E then SE, eventually through fight. Switched plans and instead of finding gully, then heading up it, I headed up to the tops of the gullies where the going was much better (and pre-dawn light was making it easier to see). I was in the right place, but still spent about 10 minutes finding the control. I knew the control was between a rock face and the right tip of a Y-shaped gully, but it wasn't there (nor was the pit that was my third feature to confirm my position). After walking W to double-check I was at the western most gully, I confirmed I was in the right place, following rock clusters to rock and face and back down to gully. Then I walked further S, alongside the gully, and found the pit! And the control (TIME: 54 minutes). I was sure I was in the right place before, but the real tip of the gully stretches much further than that on the map, and the circle on map around the control was slightly off-center. Need to allow for these variations and not be so literal with the map in the future. By this time the light was good enough to run well and avoid twigs to the eye. Headed back up the hill, followed the trail NNE to the road, then another 10 minute run back to Dogwood Shelter. | ||
| Orienteering 45:00 [2] | |
| C • glasses 2 | ||
| Note | |
| rhr:50 slept:5.0 weight:174lbs | ||
Saturday Mar 8 | ||
| Note | |
| S-F Scouting Ranch local O-meet
I was there. Where was it? Made it all the way to S-F Scout Ranch, saw the first orienteering sign, but then no other. Followed the long paved road to long dirt road till it split. Turned back, kept looking, but with no idea which way to go, and at that point being late for the 11:00 start, I cut my losses and went home frustrated. Got in a short run at FP before heading back to the house. | ||
| C • Too bad you came all that w... 11 | ||
| Running 27:00 [4] | |
| Running hills 3:00 [5] | |
| FP, from Tamm/Wells to Art Hill, keeping to grass, mud, and snow. Wore cleets to see how it feels to run in them, with eye towards wearing cleets for muddy O-meets, like the one I wanted to go to today. | ||
| Walk 5:00 [1] | |
| 5 minute cool down walk. Got that weird burning sensation on side of tongue, moving under tongue, while cooling down. Maybe has to do with the dry air after a short intense run again. | ||
Friday Mar 7 | ||
| Walk 40:00 [1] | |
| (rest day) | ||
| Armchair Orienteering 5:00 [0] | |
| More reading of Rockwoods Range, visualizing terrain, looking for good attackpoints, anticipating likely errors to avoid. | ||
Thursday Mar 6 | ||
| Armchair Orienteering 10:00 [0] | |
| More reading Rockwoods Range over breakfast. | ||
| Passive Stretching 20:00 [1] | |
| Lots of stretching this morning, though I've got to stop hitting snooze. Would have liked to have stretched some more, and ran short of time getting the kids out the door since we were running around looking for dry shoes for Bob, finding pony-tail holders for Maddie, getting our own stuff together. | ||
| Walk warm up/down 20:00 [1] | |
| Running 42:30 [3] | |
| Running 2:30 [4] | |
| A badger among deer.
Went for my 45 minute run, and kept heart at level-3 pace for most of it. Plodded along around Forest Park, which I can do from Brookings with 10 minute walk to warm up, 10 minute too cool down, and running 45 minutes. Along the way got passed up by a running team, probably SLUH. They were like deer running past a waddling badger. | ||
Wednesday Mar 5 | ||
| Armchair Orienteering 10:00 [0] | |
| 10 minutes reading Rockwoods Range map while eating breakfast. Selected a cluster (munch munch) of permanent markers, imagined (munch munch) best routes to cover all in fastest time, while (munch munch) looking for good attackpoints and anticipating (munch munch) likely sources of errors (especially parallel errors, my nemesis). | ||
| Weightlifting 20:00 [4] | |
| Pull ups, bench press, incline bench press, military press, upright rows, preacher curls, more pullups. | ||
| XT--Swimming 20:00 [2] | |
| 20 minutes of swimming after weightlifting | ||
| Armchair Orienteering 10:00 [0] | |
| 10 more minutes of looking at Rockwoods Range map, more of the same, this time over dinner. | ||
Tuesday Mar 4 | ||
| Power Yoga 30:00 [2] | |
| Lots of warrior poses and downward dogs. | ||
| Walk 20:00 [1] | |
| 10 minutes from parking garage to office, 10 minutes back. | ||
| Yard Work (Building snow fort) 20:00 [1] | |
| Practiced my winter survival skills and built a gen-yu-ine snow fort with the kids this afternoon. Big enough for me to sleep in if I had to! Lots of scooping snow with a bucket, packing it, and digging out the insides for fort. Took about an hour, but I got lots of rest also since Bob was getting into the fort and scooping it out, too! With his legs sticking out the back and snow flying out, he looked like a little animal digging out a burrow--too cute. | ||
| C • digging 2 | ||
| XT--Biking (Stationary Bike) 15:00 [3] | |
| XT--Biking (Stationary Bike) 15:00 [2] | |
| Armchair Orienteering 15:00 [0] | |
| Map reading of Rockwoods Range while on the bike. | ||
Monday Mar 3 | ||
| XT--Biking (Stationary Bike) 30:00 [2] | |
| 30 minutes on the stationary bike at level-2 (or 60-70% of max heart rate). Not sure why, but level-2 on the stationary bike works my legs and lungs a lot harder than level-2 running. Hmm. Anyway, with the weather system moving in (rain now, sleet this afternoon, and snow tonight/tomorrow), looks like I'll be working out inside for much of this week.
Spent first 15 minutes on the bike reading a map of Greensfelder, visualizing terrain and picking routes between distinguishing features. | ||
| XT--Biking (Stationary Bike) 7:00 [1] | |
| 7 minute warm up in zone 1 | ||
| Power Yoga 30:00 [2] | |
| Before the bike ride, 30 minutes of Power Yoga with first half focusing on warrior stances and second half focusing on hamstring and back stretching. | ||
| Armchair Orienteering 15:00 [0] | |
| Refer to reading Greensfelder map. | ||
| Core Training 30:00 [3] | |
| 10 minutes abs and lower back
20 minutes upper body. | ||
Sunday Mar 2 | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute warm up, 10 minute cool down | ||
| Running long (Run) 1:00:00 [2] | |
| rhr:51 weight:177lbs | ||
| Planned to run longer, but knees started feeling tired around 50 minutes, so I pulled back to a 60 minute run. (Tired from yesterday's race at the Met, no doubt). A beautiful day in the 70s, though a stiff wind and gathering dark clouds to the North reminded us that we're under a winter storm warning with nastiness due to set in tomorrow. | ||
Saturday Mar 1 | ||
| Note | |
| Master the Met | ||
| Power Yoga (Stretching) 10:00 [1] | |
| Stretched for 10 minutes or so before the race. | ||
| Running race (Stair race) 7:24 [5] | |
| I MASTERED THE MET!
Ran the Master the Met race today. A fun event all around. Finished 27th overall out of 564 (over 900 registered), tied for 3rd in age group out of 75. Rudy finished 23rd overall and 1st in his age group. Rock on Rudy! Saw Rudy at the beginning. He'd already run. Good to see you Rudy! I was amazed they were on schedule, with a runner going up every 15 seconds for hours. I managed to run the first 20 flights, then walked the rest quickly with litttle sprints past people as I managed to whisper "passing" through my heavy breathing. Amazing what hell we'll put ourselves through on race day when we know this is it. Finished in around 7:30, though can't find the official results online which were advertised as being available "almost immediately." A weird experience at the end of the race. Maybe someone else can clue me in about this. Shortly after the race ended, I felt a burning sensation along the sides of my tongue, and it soon spread to under my tongue. Then I started to feel like something was stuck in my throat, and I had this awful cough. I figured the thing "stuck" in my throat was my tonsils and I wasn't going to cough it out, so I did my best not to cough. I got that little voice I remember from when I used to drink too much saying, "Get out of the room now. You're going to throw up," so I went to go get my t-shirt and monitor myself. I soon felt much better (walking seems to have helped) and now I'm fine. I just don't exert myself continuously at full intensity for more than a couple minutes at a time. Maybe those of you who have trained much longer and at higher intensities (i.e., for sprints or very fast miles) can tell me if any of this sounds familiar. Thanks to everyone who contributed for American Lung Association. | ||
| C • great time Matt! my throat... 5 | ||