Training Log Archive: DWildfogelIn the 30 days ending Nov 30, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||
Wednesday Nov 30, 2011 #
5 PM
Running (Easy distance) 31:03 [3] 2.85 mi (10:54 / mi)
shoes: Jan10 2 Gel Kayano 11
Front of house, 5 loops: 630, 628, 614, 611, 540. Tried several times earlier in the day to get out, but it never happened. Louise and I were going to run at 10:15, but we had several calls from people concerning George, and then I had a scheduled call with my manager at 11:30, so we decided to go after that call. But then Louise was feeling depleted, so we had lunch and decided to go out at 3. But Louise fell asleep and I was outside fishing leaves out of the pool (we're having a big wind storm), so finally at 4:30, Louise decided she didn't want to go out in this kind of wind, so I went out there and figured I'd do what I could, with only enough daylight left for about 3 miles. But my achilles just wouldn't get loose, even after 5 mins of slow jogging, so despite the fact that I had a surprising amount of energy, I could only run slowly because of my heel. After 4 loops, with darkness coming on fast, it felt like I hadn't even gotten my heart rate up, so I pushed a bit on the last loop and finally started sweating a little.
I would've thought that with the small amount of running I've been able to do over the last 10 days that my heel would feel better, but it feels worse. The only silver lining I can think of is: maybe I won't have to try to figure out how I'm going to get runs in while I'm in cold Europe for 4 weeks.
I would've thought that with the small amount of running I've been able to do over the last 10 days that my heel would feel better, but it feels worse. The only silver lining I can think of is: maybe I won't have to try to figure out how I'm going to get runs in while I'm in cold Europe for 4 weeks.
Tuesday Nov 29, 2011 #
12 PM
Strength exercises 15:00 [3]
Had hoped to go for a short run, but ran out of time before I had to leave for my Tues meeting in Redwood Shores. Squeezed in all my upper body exercises, but only 2 sets each instead of 3, and only 80% of the reps - hopefully enough to ward off atrophy for a bit longer.
Monday Nov 28, 2011 #
Note
(rest day)
Well, not really rest. Out all day doing errands related to the robbery, to our upcoming trip, and to George. No time for exercise.
Sunday Nov 27, 2011 #
11 AM
Running 31:00 [2] 2.5 mi (12:24 / mi)
shoes: Jan10 2 Gel Kayano 11
Los Gatos Creek Trail. Louise and I head N from California Cafe, run to the bridge in Vasona and part way back. This is Louise's first attempt at running since being diagnosed with a stress fracture in her foot a month ago, so she does 1 min running, 1 minute walking. Her walking is fast enough so that I do a recovery jog in order to keep up with her. It's a lovely day, but my achilles is very sore and my hip is bothering me more than it has in a while. I think I'm going to have to avoid back to back running days (unless it's a multi-day A-meet).
Saturday Nov 26, 2011 #
1 PM
Running (Easy distance) 29:37 [3] 2.85 mi (10:23 / mi)
shoes: Jan10 2 Gel Kayano 11
Front of house: 5 loops (2.85 mi): 6:32, 6:02, 5:49, 5:42, 5:32. First run in a week. Lovely day (mid-60's) but lots of traffic on the road due to the opening of the Christmas Tree farms. Ordinarily, at this time of year I'd run at the Lake, but after Monday's car break-in there, I'm not eager to go back. That loss - of the pleasure of going to the Lake - may turn out to be the biggest negative consequence of the robbery :-(
Achilles is still pretty sore, and I didn't have a great deal of energy, so didn't push it. And, of course, George is constantly on my mind, so it was hard to focus on running.
Achilles is still pretty sore, and I didn't have a great deal of energy, so didn't push it. And, of course, George is constantly on my mind, so it was hard to focus on running.
Friday Nov 25, 2011 #
Stretching 1:30:00 [1]
The weekly accumulation of morning stretching. A bit less than normal this week, as I did no stretching on Tuesday (having gone to see George and family at the hospital pre-dawn) and got to do only a minimal amount on Wednesday and Thursday.
11 AM
Walking 40:00 [2] 2.0 mi (20:00 / mi)
shoes: Jan10 2 Gel Kayano 11
San Rafael. Louise and I go for an easy walk on the trails in the open space preserve above Michele's house (where we spent the night after Thanksgiving dinner). First time doing anything outdoors since Black Monday (car robbery and George's heart attack).
Thursday Nov 24, 2011 #
Note
Thanksgiving. Louise and I bring a Thanksgiving meal to the hospital in Richmond for Leslie, Sarah, Tom and Claudia. George is transferred to Kaiser in San Francisco, after which we all actually had time to eat the meal.
Wednesday Nov 23, 2011 #
Note
Spend the day doing what we can in the aftermath of George's heart attack and of the robbery.
Tuesday Nov 22, 2011 #
3 AM
Note
Get a call from Leslie telling me that George has had a massive heart attack. Louise and I drive to Richmond to be with Leslie, Sarah and George.
Monday Nov 21, 2011 #
10 AM
Walking 1:00:00 [2] 3.5 mi (17:09 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Louise and I walk almost to the end of the lake, turning back a little early because were short on time (I'm supposed to have lunch in Los Gatos with my friend Ramsay, who I haven't seen in nearly a decade).
When we get back from the walk, we discover that Louise's car's window has been smashed; someone ransacked her car and stole her purse out of the trunk. We're devastated :-(
When we get back from the walk, we discover that Louise's car's window has been smashed; someone ransacked her car and stole her purse out of the trunk. We're devastated :-(
Sunday Nov 20, 2011 #
Note
(rest day)
Saturday Nov 19, 2011 #
Orienteering race (Sprint) 20:26 [5] **** 2.2 km (9:17 / km) +50m 8:20 / km
spiked:5/16c shoes: Integrators Red
Sprint the Golden Gate (Vladimir), First Round (A-Meet). Good course, and it was really fun, but my body just didn't want to go (it was quite chilly, but usually that's good for me). Worse, I bobbled most of the controls, and then was too hasty going to the last control, missed a turn, got confused, wound up 100m out of the way, for an error of about 1:15. Pretty disappointed in my perfomance.
Given the way my achilles has been, never signed up for the remaining rounds. Made me quite sad to have miss all this good sprint orienteering.
Given the way my achilles has been, never signed up for the remaining rounds. Made me quite sad to have miss all this good sprint orienteering.
Friday Nov 18, 2011 #
Event: Sprint the Golden Gate
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
12 PM
Strength exercises 20:00 [4]
Al theraband and weight exercises, but only 2 sets each instead of 3. Also core exercises but about 2/3 the reps.
Thursday Nov 17, 2011 #
7 AM
Running (Easy) 12:13 [3] 1.14 mi (10:43 / mi)
shoes: Jan10 2 Gel Kayano 11
Two front-of-house loops: 6:27, 5:46. Achilles felt better with the extra day's rest. Just out to loosen up a bit; don't want to get sore again before Sat's Golden Gate Sprint.
Wednesday Nov 16, 2011 #
Note
(rest day)
Sore lower legs, mild cold symptoms; figure a day's rest would do me good.
Tuesday Nov 15, 2011 #
11 AM
Strength exercises 15:00 [4]
Theraband, core. Ribs still hurt some when I do exercises lying on the floor, but otherwise they (the ribs) aren't much of a problem.
Monday Nov 14, 2011 #
12 PM
Running (Easy distance) 1:01:52 [3] 5.66 mi (10:56 / mi)
shoes: Jan10 2 Gel Kayano 11
Skyline Blvd. Standard run to Black Rd and back. Got out a bit late and was hungry all the way (should have had some Hammer Gel!), which made the run less fun. My achilles was sore, but not as bad as it's been (I've been applying Voltaren for a few days) and wasn't much of a factor at this pace. Finally, realized only just before I ran that the Golden Gate Sprints are THIS Saturday, so I was wondering as I ran about the wisdom of tiring myself out on a run like this; as a consequence of those thoughts, didn't pick it up as I usually would over the last 1.5 miles. That turned out to be a good thing, as later I was feeling achy and cold-ish anyway.
Sunday Nov 13, 2011 #
1 PM
Strength exercises 12:00 [4]
Weights. Ribs are almost no problem for these exercises.
Saturday Nov 12, 2011 #
1 PM
Running (Easy distance) 54:06 [3] 5.14 mi (10:32 / mi)
shoes: Jan10 2 Gel Kayano 11
Nine Front-of-House loops: 644, 613, 602, 549, 555, 555, 555, 553, 539. Achilles kept me from going any faster. Combined with the fog and 48 degree temp (not to mention all the leaves on my running path), not a real fun run. I had applied heat to my heel before going out, rode the stationary bike for a few minutes, jogged for a few minutes, but still, I was limping on the first loop. Took a couple of miles to feel somewhat loose, and settled into all those 5:55's to keep my heel from hurting any worse.
Friday Nov 11, 2011 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
Note
(rest day)
Body is still pretty tired and achilles is very sore. Thought about doing exercycle, step-ups, hard walking, etc., but planning for our Christmas trip wound up occupying the whole day (as it has for most of the past week - or is it the past month?!).
Thursday Nov 10, 2011 #
4 PM
Strength exercises 20:00 [3]
Theraband, weights, core, achilles. Nearly full sets of everything as my ribs are feeling much better.
Wednesday Nov 9, 2011 #
12 PM
Running (Easy distance) 51:19 [3] 5.5 mi (9:20 / mi)
shoes: Jan10 2 Gel Kayano 11
Rancho San Antonio. Hadn't run here in a long time. Since I had an errand down the hill anyway, figured it would be nice as both a change and because it's 15 degrees warmer there than up near home. Ran to the end of Rogues Valley and back. (Remember when I used to do this run in just over 40 mins, but that was with a different body.)
My Achilles really did not want to run today, but since I'd gone all the way to Rancho, I pushed through. Did some extra warm up and stretching, and started very slowly (couldn't really go any faster anyway), but it never got real loose. Still, my overall time was comparable to a run I did here 5 years ago, and I actually did the return part faster today. So, I suppose, all is not lost.
Out: 28:19; Back 23:00 [Out is uphill, especially the last 3/4 of a mile.]
My Achilles really did not want to run today, but since I'd gone all the way to Rancho, I pushed through. Did some extra warm up and stretching, and started very slowly (couldn't really go any faster anyway), but it never got real loose. Still, my overall time was comparable to a run I did here 5 years ago, and I actually did the return part faster today. So, I suppose, all is not lost.
Out: 28:19; Back 23:00 [Out is uphill, especially the last 3/4 of a mile.]
Tuesday Nov 8, 2011 #
11 AM
Strength exercises 15:00 [4]
Theraband, core. Will save the weights for another day, partly to see if I can isolate which exercises are hurting my ribs (which actually feel considerably better today).
Monday Nov 7, 2011 #
12 PM
Running (Easy distance) 46:49 [3] 4.57 mi (10:15 / mi)
shoes: Integrators Red
Front of house loops (8): 6.32, 6.03, 5.57, 5.50, 5.49, 5.42, 5.38, 5.16. Sunny but chilly (45 deg). Achilles was very sore. Warmed up a little extra and started the run very slowly. Though it was OK over the last 10 mins, it never felt good (and was very stiff and tender a couple of hours later).
Due to all the leaves piled onto the margins where I run, wore my old orienteering shoes for traction.
Due to all the leaves piled onto the margins where I run, wore my old orienteering shoes for traction.
Sunday Nov 6, 2011 #
1 PM
Strength exercises 20:00 [4]
Weights, theraband, core. Pushed a little more than recently because my ribs were feeling considerably better. Alas, a few hours later they were feeling considerably worse. I'll have to be more careful with those exercises for a while longer.
Saturday Nov 5, 2011 #
Event: Get Lost!! in Henry Coe
Note
Louise's left foot has been hurting since last Sunday at Morgan Territory. Yesterday she went to the orthopedist: he says it's a stress fracture. She'll have to stay off her feet for a few weeks at least. So, no Coe Rogaine for us.
1 PM
Running (Easy distance) 47:21 [3] 5.0 mi (9:28 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. The usual 4 mile run, with an extra mile in the middle (going alongside the lake twice). Splits: 456, 526, 451, 440, 437, 434, 416, 410, 528, 422. (So, did the usual 4.0 in 3810.)
Brought a heating pad and warmed up my achilles for 5 mins before starting. The chilly weather (48 degrees) got my motor running, as it usually does. With 2 miles to go, consciously picked it up, though didn't try to maintain quite that pace for the last 1.5 miles. Felt pretty decent, though my hip started bothering in the last 100m (no problem later).
Nice run. If I could stay healthy for several months, starting from a run like this I'd probably get in decent shape. Of course, that's a big IF. Then there's the matter of highly limited opportunities for exercise while in Europe for weeks starting mid-Dec.
Brought a heating pad and warmed up my achilles for 5 mins before starting. The chilly weather (48 degrees) got my motor running, as it usually does. With 2 miles to go, consciously picked it up, though didn't try to maintain quite that pace for the last 1.5 miles. Felt pretty decent, though my hip started bothering in the last 100m (no problem later).
Nice run. If I could stay healthy for several months, starting from a run like this I'd probably get in decent shape. Of course, that's a big IF. Then there's the matter of highly limited opportunities for exercise while in Europe for weeks starting mid-Dec.
Friday Nov 4, 2011 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
6 PM
Leg strengthening 15:00 [4] 1.5 mi (10:00 / mi)
shoes: Jan10 2 Gel Kayano 11
Stationary bike - 5 mins; step ups - 3 mins; walk up and down driveway - 3 mins; step ups - 3 mins; driveway - 1 min. Short but intense.
Strength exercises 15:00 [4]
Weights, theraband, core. About 2/3 reps, but with very little (or no) rest between sets to keep my heart rate up.
Thursday Nov 3, 2011 #
Note
(rest day)
Haven't posted anything on my log since leaving for New England 15 days ago. I'm going to try to catch up today.
Wednesday Nov 2, 2011 #
11 AM
Running (Easy distance) 39:56 [3] 4.0 mi (9:59 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Cool but lovely day. The usual out and back run. Splits: 505, 540, 506, 448, 445, 427, 543, 422 (picked it up a little over the last mile). Louise ran the first 3 miles, though somewhat separately. (I looped back once for :45 so I didn't get too far ahead, but I didn't count that in either the time or the distance.) My achilles took about 15 mins to loosen up (on top of a 5 min warmup), but wasn't a problem after that. Unfortunately, the jostling really aggravated my ribs, so though it was a decent run in terms of time and how my legs felt, it wasn't any fun. After cooling down, my ribs REALLY hurt. Fortunately, ibuprofen really helped.
Running warm up/down 10:00 [1] 0.7 mi (14:17 / mi)
shoes: Jan10 2 Gel Kayano 11
Warm up and cool down.
Tuesday Nov 1, 2011 #
Note
(rest day)
Didn't really have much time for exercise today anyway, but with my ribs and achilles feeling sore (and with a particularly poor night's sleep), it was a good day to rest.