Training Log Archive: gas_turbineIn the 31 days ending Mar 31, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2012 #
walk dog 28:00 [1] 1.76 mi (15:55 / mi)
walk dog 2:30:46 [1] 7.39 mi (20:24 / mi) +210m 18:45 / mi
shoes: Merrill #3
Friday Mar 30, 2012 #
Speed work tempo 21:48 3.06 mi (7:07 / mi) +50m 6:47 / mi
ahr:143 max:152 shoes: Merrell barefoot roads grey
Looking forward to download data on heart rate & pace on this one.
Run with dog 11:05 0.78 mi (14:17 / mi) +9m 13:47 / mi
ahr:108 max:123 weight:170.6lbs shoes: Merrell barefoot roads grey
Run (no dog) (Easy) 24:35 [3] 3.03 mi (8:06 / mi) +6m 8:03 / mi
shoes: Asics Nimbus 12 (old work)
Towards MCC
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
shoes: Defyance 4 #1 (screws)
Thursday Mar 29, 2012 #
Run (no dog) long 42:37 5.05 mi (8:26 / mi) +97m 7:58 / mi
ahr:131 max:140 shoes: Defyance 3 #3
Wanted to go easy, but this one was way more tiring than expected - ran out of steam at this point. Legs more tired at end of this than at end of any of the faster workouts.
--
Lightish rain, very dark. Hard to determine what clothing to wear, as it was high 30's, but a bit windy. So I overdressed, but I think I would have been cold in anything lighter. Also am pretty bulky with all the reflective gear and lights (likely excuse).
PM park - corderoy rd, home via locke.
walk dog 8:43 0.45 mi (19:18 / mi) +1m 19:10 / mi
ahr:99 max:111 weight:169.2lbs shoes: Defyance 3 #3
Lifting 23:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell bench press 25lb x 15rep x 2sets
Dumbbell fly 10 x 15 x 1, machine fly (bench in use)
Machine Lats 65 x 15 x 1, 75* x 15 x 1
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 25 x 15 x 2* *increase
--
15 lunge
15 side twists
-- didn't even think about cardio.
walk dog 49:00 [1] 2.8 mi (17:30 / mi)
Stretch 18:00 [1]
shoes: Bare feet
Wednesday Mar 28, 2012 #
Run (no dog) 22:27 3.05 mi (7:22 / mi) +51m 7:00 / mi
ahr:138 max:149 shoes: Merrell barefoot roads grey
Run with dog 11:04 0.77 mi (14:26 / mi) +9m 13:55 / mi
ahr:107 max:122 shoes: Defyance 4 #1 (screws)
Run (no dog) 29:58 3.99 mi (7:31 / mi) +18m 7:24 / mi
ahr:145 max:171 shoes: Asics Nimbus 12 (old work)
So at noon, Johan comes looking for me, because he says I 'push the pace' more than the others.
Beautiful day to run - some wind. Unfortunately, the wind is at our backs for the first two miles, and then in our faces for the last two. I even-split the run, but Johan pulled away over the last 1/2 mile.
(P.S. I did not try to compete. I would not have been able to)
HR not correct in beginning - bad contact?
walk dog 14:00 [1] 0.8 mi (17:30 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 23:00 [1]
shoes: Bare feet
Tuesday Mar 27, 2012 #
Run (no dog) 23:14 3.07 mi (7:35 / mi) +50m 7:13 / mi
ahr:134 max:148 shoes: Merrell barefoot roads grey
---
Reverse J loop. That last long hill sure gets you. It took me a long time to pass a woman who started running out of her house - later I saw her going up the big hill in our neighborhood (wind tree? cul-de-sac). Ick - now that is masochistic.
----
NYT article today on study that refutes the claim that barefoot running reduces the amount of work needed to run. Theory is that all the extra muscles that get engaged to protect from impact use up a lot of energy.
http://well.blogs.nytimes.com/2012/03/21/making-th...
Dang - after I spent all that money...
The study mentioned that this was all they were studying - they did not study injuries or the like. They also were comparing actual bare feet with 'lightweight' shoes.
"Lightweight models ..., that provide cushioning to spare leg muscles without mass to slow movement may be the physiologically smartest alternative, he says, to being bare."
--------------------------------------------------------------------------------
Run with dog 9:57 0.76 mi (13:04 / mi) +9m 12:37 / mi
ahr:108 max:123 weight:171.4lbs shoes: Defyance 4 #1 (screws)
Rowing Machine 20:00
ahr:119 max:130 shoes: Asics Nimbus 12 (old work)
~2:08/500 range
tried garmin heart meter - will see how it worked when I download data.
HR steadies out at about 13 min. (I row at a relatively steady rate)
Stair climb machine 20:00
ahr:125 max:135 shoes: Asics Nimbus 12 (old work)
monitor generally within 2 beats or so of climber machine's readings.
Ups in HR graph generally coincide with when the machine changed settings for specific stretches of time (set machine to 'cardio' level 16).
walk dog 23:00 [1] 1.4 mi (16:26 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 23:00 [1]
shoes: Bare feet
Monday Mar 26, 2012 #
Speed work 28:10 3.63 mi (7:46 / mi) +52m 7:26 / mi
shoes: Merrell barefoot roads grey
1x 100 double-steps with 60 rest.
Forgot to wear the heart monitor, which was the point of the exercise - wanted to get a max HR reading.
Also hit the stop button rather than lap button at one point...
Good workout (legs really tired), however actual speeds do not bode well for a decent at this point. - Running like last year rather than like 2 years ago.
Run with dog 11:17 [2] 0.78 mi (14:28 / mi) +10m 13:55 / mi
weight:170.6lbs shoes: Defyance 4 #1 (screws)
Lifting 22:00 [3]
rhr:44 shoes: Asics Nimbus 12 (old work)
Dumbbell bench press 25lb x 15rep x 2sets
Dumbbell fly 10 x 15 x 2
Machine Lats 65 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 20 x 15 x 2
--
15 lunge
15 side twists
-- didn't even think about running or stair climber, as legs are still shot from this AM.
walk dog 50:00 [1] 2.85 mi (17:33 / mi)
shoes: Defyance 4 #1 (screws)
- took RRmills shortcut behind houses
Stretch 25:00 [3]
shoes: Bare feet
Sunday Mar 25, 2012 #
Run with dog 10:20 0.78 mi (13:10 / mi) +10m 12:40 / mi
ahr:94 max:117 shoes: Merrell barefoot roads grey
Run (no dog) 39:51 5.09 mi (7:49 / mi) +107m 7:21 / mi
ahr:133 max:144 shoes: Merrell barefoot roads grey
Interesting lessong from the barefoot shoes today. I found that my R foot (at least this is the one I was paying attention to), would kind of flop around as I swung it forward prior to planting it. Another potential cause of the heel rubbing... (weakness).
Pretty pleased I could run 5 in these shoes that feel like track spikes without major leg complaints (so far). Perhaps yesterday's general lethargy on the walk is due to getting used to light shoes, and having to clomp around in bricks tied to my feet.
(Ironically, both shoe types are from the same company - sending mixed messages? - heck, as long as someone like me* is willing to drop $$$ on shoes, they'll sell anything)
*end of boomers... depending on which definition you want to use.
---
On another note - I could not make the Kyle's 5K in Pittsford. I was inside an MRI machine at the time. Ran it last couple years, and got age group medals. It would have been depressing this year, as I would have gotten blown out of the water - even if I had gotten close to my 'good' times. .... actually, I would not have run it this year, I would have volunteered, as the cause has recently become an important one for me.
walk dog 2:04:09 [1] 6.45 mi (19:15 / mi) +125m 18:09 / mi
shoes: Merrill #3
Stretch 24:00 [1]
shoes: Bare feet
Saturday Mar 24, 2012 #
walk dog 13:00 [1] 0.78 mi (16:40 / mi)
shoes: Merrill #3
walk dog 1:57:35 [1] 5.8 mi (20:17 / mi) +207m 18:16 / mi
shoes: Merrill #3
Friday Mar 23, 2012 #
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell barefoot roads grey
Run (no dog) 22:52 3.11 mi (7:22 / mi) +50m 7:01 / mi
ahr:138 max:151 shoes: Merrell barefoot roads grey
First time doing a full run in the lightweight shoes. Felt pretty good. Still not sure what to do on downhills, but that's probably a good thing, as I have typically gone too fast on downhills... I would pass people there in races, only to have them blow by a 1/4 mile later.
Run with dog 11:34 0.77 mi (14:58 / mi) +10m 14:23 / mi
ahr:105 max:116 weight:171.8lbs shoes: Merrell barefoot roads grey
Run (no dog) 40:08 5.04 mi (7:58 / mi) +41m 7:46 / mi
ahr:134 max:148 shoes: Asics Nimbus 12 (old work)
Total of 8.9 mi so far today.
That's more than plenty - I need to watch this.
Didn't think about form. Probably should have, as it does not make sense to practice sometimes and not at other times. However, it is hard to do when you are with others...
Thursday Mar 22, 2012 #
Note
rhr:49 (rest day)
"long" yesterday (I hear guffaws from the marathoners)
"speed" tomorrow (maybe)
-- come 1:45PM, my body is vibrating - "why are you not doing a 2-a-day today?"
Run (no dog) 19:42 2.3 mi (8:34 / mi) +58m 7:57 / mi
ahr:123 max:153 shoes: Merrell barefoot roads grey
Run with dog 10:25 0.79 mi (13:11 / mi) +10m 12:41 / mi
ahr:108 max:133 weight:170.8lbs shoes: Merrell barefoot roads grey
Lifting 20:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 65 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 20 x 15 x 2
--
15 lunge
15 side twists
-- glad I had the opportunity to get some aggression out (w/o stressing the legs)
walk dog 55:00 [1] 2.89 mi (19:02 / mi)
rhr:53 shoes: Merrell barefoot roads grey
Stretch 25:00 [1]
shoes: Bare feet
Wednesday Mar 21, 2012 #
Note
rhr:54
* - The world is transitioning from 'internal memory', where people have taken the time to memorize things, to 'external memory', where people have taken less time to memorize, but memorize where they can find the information. Not necessarily worse, nor better. Just different.
Hey you - don't add an attachment to your meeting request!
Run (no dog) 24:24 [3] 3.1 mi (7:52 / mi) +41m 7:33 / mi
shoes: Defyance 4 #1 (screws)
Satellites being generous on distance today
T shirt, reflective vest, shorts - and sweating heavily. (definitely not like last year at this time!)
Run with dog 10:02 [3] 0.79 mi (12:44 / mi) +10m 12:15 / mi
slept:7.5 weight:171.4lbs shoes: Merrell barefoot roads grey
Running with these shoes are decidedly different than running and concentrating on foot fall. These seem to force quicker stride rate, as you certainly don't want to resort to landing on heel. It was a generally fun exercise. (check back in a couple weeks on that one)
Pretty light by end of run - did not turn on front light for this one.
Once again, satellites were more generous than usual.
Run (no dog) 40:26 5.01 mi (8:05 / mi) +40m 7:53 / mi
ahr:137 max:156 shoes: Asics Nimbus 12 (old work)
One thing about the canal is that you know how long the route is going to be - so I started turning around at 2m - and Johan said he was going to do 5 (the others longer). So I kept going.
Johan threatened to blow by me at the end (history dates back to 2009 corporate challenge), so I picked it up over last 2/3 mile or so, as I no longer have a kick of any sort. He had played a joke on me, where he did not pick it up at all, and had no intention of kicking.
Longest run in a while (and making 8.9 for the day). Long does not seem as long on the flat canal. It definitely is nice to run with people, even though it increases the stinky laundry load (thanks so much E!)
---
Legs pretty tired (although not injured) 2 hours later. No running (w/o dog) tomorrow - cross train(?).
walk dog 1:04:00 [1] 3.5 mi (18:17 / mi)
shoes: Merrell barefoot roads grey
Couple J mandated stops: this time the sherpa [me] brought water.
J had fun playing with the little dog Oatmeal. One good chest bump and Oatmeal goes flying - but comes back for more.
Stretch 25:00 [1]
shoes: Bare feet
Tuesday Mar 20, 2012 #
Run with dog 11:00 [2] 0.78 mi (14:06 / mi)
shoes: Defyance 4 #2 (grey-walk)
-- something to keep an eye on to actively work against.
-- Hey, isn't that what all the stretching is about?
So I wore shoes with hard orthotics in them this AM.
Lifting 20:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 65 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 20 x 15 x 2
--
15 lunge
15 side twists
Run (no dog) 31:36 4.19 mi (7:33 / mi) +7m 7:30 / mi
ahr:143 max:151 shoes: Asics Nimbus 12 (old work)
Also - some new (as in today) wear on these shoes as well. ack. I think I may be trying to push things (speedwise) rather than let them take their course.
Have some flat shoes coming in mail...
Wore the heart rate thing for first time in 2 years - don't know what it means...
walk dog 48:00 [1] 2.73 mi (17:35 / mi)
shoes: Merrell barefoot roads grey
tried the barefoot shoes - first impression is that they feel like racing shoes. Second is that you can definitely feel the terrain.
Third is that you could give yourself plantar faciaitis or a bad achilles if you are not careful. (I'll get both).
But still kind of fun to wear.
2 geese (loudly yelling at us)
10 (distant) deer
first bat of year
Monday Mar 19, 2012 #
Run (no dog) tempo 22:27 3.08 mi (7:17 / mi) +56m 6:54 / mi
shoes: Defyance 4 #1 (screws)
'fast' mile 6:47 - yikes! long way to go*
finish mile (uphill)
---
*being hard on myself - did not run well for 9 months, and have so I need patience here. Looking like outdoors is on order of 20-30 s/mile slower than treadmill. But treadmill got me back up and going, so that was definitely a nice option to have.
Run with dog 11:03 [3] 0.77 mi (14:23 / mi) +14m 13:37 / mi
slept:7.5 weight:170.2lbs shoes: Defyance 4 #1 (screws)
walk dog 28:00 [1] 1.5 mi (18:40 / mi)
shoes: Defyance 3 #3
Stretch 25:00 [1]
shoes: Bare feet
Sunday Mar 18, 2012 #
walk dog 2:03:24 [1] 6.84 mi (18:02 / mi) +152m 16:53 / mi
shoes: Defyance 3 #3
Same general path as last week.
Got some photos of the beaver damage near daffodil meadow. Seems like they've cut into the trees some more.
J inspecting the damage
Beaver attack on a big one (and others in background)
BEAVER VICTORY
Several woodpeckers in action. Lots of singing birds.
Run (no dog) (Powder mills loop) 32:36 [3] 4.04 mi (8:04 / mi) +81m 7:36 / mi
shoes: Defyance 4 #1 (screws)
While out on walk, I saw many people were out enjoying runs. So I decided to run as well. Tried concentrating on speeding up the stride rate (typically closer to 160 than 180).
Don't feel like I strained myself much on this cardio-wise. That's nice. Main thing will be to keep myself away from injuries.
Digging/Hammering 20:00 [2]
shoes: Merrell #2 Gardening
walk dog 22:00 [1] 1.4 mi (15:43 / mi)
shoes: Merrell #2 Gardening
Quick rain shower that came through before dinner really seemed to green things up. ... Some daffodils blooming.
10 deer.
J ends week with 35+ miles (including non-recorded miles with E).
Stretch 25:00 [1]
shoes: Bare feet
Saturday Mar 17, 2012 #
Stretch 25:00 [1]
shoes: Bare feet
walk dog 22:00 [1] 1.3 mi (16:55 / mi)
shoes: Merrill #3
walk dog 1:23:23 [1] 4.67 mi (17:51 / mi) +74m 17:00 / mi
shoes: Merrill #3
walk dog 14:00 [1] 0.78 mi (17:57 / mi)
Friday Mar 16, 2012 #
Note
rhr:48
Run with dog 3:00 [2] 0.15 mi (20:02 / mi)
shoes: Defyance 4 #1 (screws)
Speed work (Fartlek) 29:16 [4] 4.0 mi (7:19 / mi) +17m 7:13 / mi
rhr:54 shoes: Asics Nimbus 12 (old work)
after .5 miles, did .25 fast, .25 'normal-ish' for rest of run. I think I didn't have my stride rate up on the fast ones - never got anywhere near 6 min pace.
However --- Going all the way back to May 1, there were only 2 runs of >3 miles that equalled or bettered this overall pace (one of which was my last race, which was barely faster than this - ick). So I'm generally happy with this workout.
Of course, most of my routes are not flat like this one is.
Looks to me that the assessment of .5 to 1% grade on the treadmill gives equal-ish effort for normal speeds. Definitely the faster speeds I hit on the treadmill are much faster than I can do outside right.
--
Could barely concentrate all afternoon after this. Just felt like napping. However, back was not acting up, so that is good.
walk dog 1:05:00 [1] 3.92 mi (16:35 / mi)
shoes: Defyance 3 #3
20 deer - we cut 3 fawn off from the main herd - Mom was watching intently, and was proud of how the children slid into the bushes.
Stretch 25:00 [1]
shoes: Bare feet
Thursday Mar 15, 2012 #
Indoor bike 25:00 [3]
shoes: Bare feet
Run with dog 10:00 [3]
weight:171.4lbs shoes: Defyance 4 #1 (screws)
Lifting 20:00 [3]
shoes: Asics Nimbus 12 (old work)
Stair climb machine 20:00 [3]
max:128 shoes: Asics Nimbus 12 (old work)
Most of time I could not get machine's HR count to work. It did at the end, so that was probably the max.
Treadmill warm up/down 5:00 [3] 0.61 mi (8:12 / mi)
shoes: Asics Nimbus 12 (old work)
Treadmill warm up/down 3:00 [2] 0.28 mi (10:42 / mi)
shoes: Asics Nimbus 12 (old work)
walk dog 1:05:00 [1] 3.92 mi (16:35 / mi)
shoes: Defyance 3 #3
Stretch 25:00 [1]
shoes: Bare feet
http://www.runnersworld.com/article/0,7120,s6-238-...
It is buried - this methodology probably has gotten out of fad in the last 5 years?
Wednesday Mar 14, 2012 #
Run (no dog) 23:03 [3] 3.05 mi (7:33 / mi) +50m 7:11 / mi
shoes: Defyance 4 #1 (screws)
Only one couple out walking today - From a distance, you could not tell if they were walking or running - their two lamps (chest level) kind of flowed towards & away from each other. Too high for one to be a dog. Trying to figure sidewalk folks out from a distance is always interesting. At least dogs have those nice reflective eyes.
Clothing decision:
stretchy pants / white shirt / reflectors / hat/ gloves / front&rear headlamps - jettisoned gloves and hat for ensuing dog run.
Tried to keep stride rate up. Didn't feel like I was working really hard anywhere (e.g. hills), but also didn't feel like I was going super fast, either.
Ironically, this was fastest outdoors on the 3 mile route since 12/8 (23:02).
Run with dog 10:01 [3] 0.77 mi (12:56 / mi) +9m 12:29 / mi
slept:7.5 weight:171lbs shoes: Defyance 4 #1 (screws)
Rowing Machine 15:00 [3]
shoes: Asics Nimbus 12 (old work)
Three times, I went kaclump, kaclump.... finally figured out that my shirt tail was going under the seat. Next time - tuck it in!
Run (no dog) 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Asics Nimbus 12 (old work)
Going to really have to watch this. Bike at home tomorrow.
Indoor bike 10:00 [3]
shoes: Asics Nimbus 12 (old work)
Indoor bike warm up/down 3:00 [3]
shoes: Asics Nimbus 12 (old work)
walk dog 45:00 [1] 2.5 mi (18:00 / mi)
shoes: Defyance 3 #3
Tuesday Mar 13, 2012 #
Indoor bike 20:00 [3]
shoes: Bare feet
Run with dog 12:00 [3] 0.78 mi (15:23 / mi)
weight:171.6lbs shoes: Defyance 4 #1 (screws)
Lifting 18:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 65 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 20 x 15 x 2
--
15 lunge
15 side twists
Very tight lower back at first
Stair climb machine 15:00 [3]
ahr:120 max:128 shoes: Asics Nimbus 12 (old work)
Treadmill 5:00 [3] 0.61 mi (8:12 / mi)
shoes: Asics Nimbus 12 (old work)
Treadmill warm up/down 3:00 [2] 0.2 mi (15:00 / mi)
shoes: Asics Nimbus 12 (old work)
walk dog 50:00 [1] 2.97 mi (16:50 / mi)
shoes: Defyance 3 #3
Stretch 25:00 [1]
shoes: Bare feet
Monday Mar 12, 2012 #
Run with dog 2:00 [2] 0.15 mi (13:21 / mi)
shoes: Defyance 4 #1 (screws)
Run (no dog) 24:05 [3] 3.05 mi (7:54 / mi) +51m 7:30 / mi
weight:171.8lbs shoes: Defyance 4 #1 (screws)
-Pretty dark out, but at least partial moon was bright.
-Concentrated on quick turnover so as to reduce injury risk.
-Lots of people out walking or running.
-Had that eerie sensation that something was out there - then the rustle - then the deer running away from about 10m out.
Run (no dog) 32:28 [3] 4.01 mi (8:06 / mi) +41m 7:51 / mi
Canal is so flat. Very strange compared to my home neighborhood. Feels a lot shorter when running with people. Still, it made for a 2-a-day running wise, which is something I'll need to watch.
Also will need to watch the competitive instinct - Johan ratcheted the last mile down into the mid 7's.
time on garmin off because I did not shut it off properly
Rowing Machine 10:00 [3]
shoes: Asics Nimbus 12 (old work)
might as well - waiting for shower to free up.
walk dog 46:00 [1] 2.6 mi (17:42 / mi)
shoes: Merrill #3
Stretch 25:00 [1]
shoes: Bare feet
Sunday Mar 11, 2012 #
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
shoes: Merrell #2 Gardening
walk dog 2:28:15 [1] 6.9 mi (21:29 / mi) +257m 19:16 / mi
shoes: Merrill #3
4 deer
2 buzzards
Stretch 25:00 [1]
shoes: Bare feet
Saturday Mar 10, 2012 #
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
(rest day)
Run with dog 49:48 [3] 4.2 mi (11:51 / mi) +49m 11:27 / mi
shoes: Defyance 3 #3
Felt leaden. Definitely a difference between running outdoors and on a treadmill. Painting trim also seems to have taken a lot out of me.
Friday Mar 9, 2012 #
Stretch 25:00 [2]
shoes: Bare feet
Indoor bike 20:00 [3]
shoes: Bare feet
walk dog 13:00 [2] 0.78 mi (16:40 / mi)
weight:172.4lbs shoes: Defyance 4 #1 (screws)
Note
------------------
Got note from doctor/Nurse Practitioner that I can run outside - as long as it is not snowy, icy or slippery. Soon as I got that note, I looked out the window. It was snowing sideways
-----------------
-
Treadmill tempo 20:38 3.0 mi (6:53 / mi)
rhr:49 shoes: Asics Nimbus 12 (old work)
2 miles @9.3 (6:27)
.5 mile @8 (7:30)
----
Given the brutality of .5 slope earlier in the week, I went back to 0 slope today. I had thought of doing quarters, but didn't want to beat myself up that badly.
--
Resting HR decreased over 2 hours from 53 to 49 during export control training today. That would suck the life juices out of anyone.
Treadmill warm up/down 5:00 [2] 0.4 mi (12:30 / mi)
shoes: Asics Nimbus 12 (old work)
walk dog 14:00 [1] 0.78 mi (17:57 / mi)
shoes: Merrill #3
Thursday Mar 8, 2012 #
Indoor bike 20:00 [3]
shoes: Bare feet
walk dog 14:00 [2] 0.78 mi (17:57 / mi)
rhr:51 weight:171.4lbs shoes: Defyance 3 #3
weight drop - really?
Lifting 20:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 65 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 20 x 15 x 2
--
15 lunge
15 side twists
Stair climb machine 15:00 [3]
max:135 shoes: Asics Nimbus 12 (old work)
Treadmill 5:00 [3] 0.61 mi (8:12 / mi)
shoes: Asics Nimbus 12 (old work)
Treadmill warm up/down 3:00 [3] 0.2 mi (15:00 / mi)
shoes: Asics Nimbus 12 (old work)
Stretch 25:00 [1]
shoes: Bare feet
Wednesday Mar 7, 2012 #
Indoor bike 20:00 [3]
shoes: Bare feet
walk dog 14:00 [1] 0.78 mi (17:57 / mi)
weight:173.2lbs shoes: Defyance 4 #1 (screws)
Scale acting funny - toggling between .2 and .6 (and not .4?). Either way, it is in the right direction.
Treadmill (Distance) 37:29 [3] 5.0 mi (7:30 / mi)
max:151 shoes: Asics Nimbus 12 (old work)
Increased slope to .5 at 10 min. That's when it became harder - surprised it was so hard - glad to see the 5.0 mile mark come.
Then again, I have not run 5 miles since early December.
Treadmill 5:00 [2] 0.39 mi (12:49 / mi)
shoes: Asics Nimbus 12 (old work)
walk dog 45:00 [1] 2.87 mi (15:41 / mi)
shoes: Defyance 3 #3
As E says - I'm not going to follow your directions if we get lost in the woods. That's probably not a good sign for an orienteer.
Stretch 25:00 [1]
shoes: Bare feet
This one does not hit the hip flexors, which had a little twinge after the afternoon run. You have to look at the photos in the other one to understand the little pictures in this one.
Tuesday Mar 6, 2012 #
Indoor bike 20:00 [3]
shoes: Bare feet
walk dog 14:00 [2] 0.78 mi (17:57 / mi)
rhr:54 weight:174.4lbs shoes: Defyance 4 #1 (screws)
Lifting 17:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 65 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 20 x 15 x 2
--
oops - forgot side twists & lunge
(so eager to get to the stair climber?)
Probably should stay at these levels to be a 'running' workout
Stair climb machine 15:00 [3]
ahr:121 max:128 shoes: Asics Nimbus 12 (old work)
aerobic / Level 15 / 100 flights
Treadmill 5:00 [3] 0.61 mi (8:12 / mi)
shoes: Asics Nimbus 12 (old work)
Treadmill warm up/down 1:00 [2] 0.08 mi (12:29 / mi)
shoes: Asics Nimbus 12 (old work)
walk dog 14:00 [1] 0.78 mi (17:57 / mi)
shoes: Merrill #3
Stretch 25:00 [1]
rhr:52 shoes: Bare feet
Monday Mar 5, 2012 #
Indoor bike 20:00 [3]
shoes: Bare feet
walk dog 14:00 [2]
shoes: Defyance 4 #1 (screws)
Rowing Machine 15:00 [3]
shoes: Asics Nimbus 12 (old work)
(generally hovering around 2:05/500m)
Just a few weeks ago when I started, I had peeked over at Bill's machine - he was doing 2:08. I tried to get down that fast for even a little bit, and could not. So I'm either getting more fit or more efficient. Either way, I'll take it.
Treadmill 15:00 2.16 mi (6:57 / mi)
shoes: Asics Nimbus 12 (old work)
rest generally at 8mph (7:30)
--
Tried using step pacer metronome (180/min), but kind of fumbled with it - wasn't worth hassling with on treadmill. I did get the proper beat in my head for a bit, however.
Probably easier to use on the roads - and more necessary, as you don't have a timer staring at you constantly (and a belt underneath ensuring your speed).
Also, as I am 'close' to 180, it was hard to discern difference on a step by step basis. I had set to try to do every other step (90), but that was more difficult.
Treadmill warm up/down 3:00 [2] 0.27 mi (11:06 / mi)
rhr:57 shoes: Asics Nimbus 12 (old work)
walk dog 14:00 [1] 0.78 mi (17:57 / mi)
shoes: Merrill #3
Stretch 25:00 [1]
shoes: Bare feet
Sunday Mar 4, 2012 #
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
shoes: Merrell #2 Gardening
chickadees
sparrows
Deer legs still in park - getting pretty picked over by this time
walk dog 2:16:40 [1] 7.23 mi (18:54 / mi) +176m 17:34 / mi
shoes: Merrell #2 Gardening
mill
east
Deblaise open space - J and I can assert that although we have gotten little snow, we are well above the amount of moisture we need. Great path that goes along creek for quite some way
Daffodil Meadow
- The daffodils are about 4" tall! - (the sign at the entrance says "about May 1st")
- Major beaver damage - quite a few smaller trees gone (just pointy stumps left) - some large trees of > 1' diameter are completely girded from 1' to 4' off the ground, with some nibbled inwards to about 6" diameter. If you want to see them, go about 200 yards into daffodil meadows from Park.
Powder Mills
- I made J go across the swamp from the main path, as I know if we went all the way down to Woolston, he'd make me do the whole south loop as well.
- Came across pink Hash house harrier markings - leading almost all the way to arrowhead. They had not set out their ashtrays and complementary lighters yet. (See Bishop22)
Made it home in time to wash up to go see the 3:55 showing of "A Separation." One of those films that is complete moral ambiguity. Unfortunately, they must have done the filming all by hand, as I have a bit of dizziness (the jiggling film always gets me).
Stretch 25:00 [1]
shoes: Bare feet
Saturday Mar 3, 2012 #
Stretch 25:00 [1]
shoes: Bare feet
walk dog 24:00 [1] 1.4 mi (17:09 / mi)
shoes: Merrell #2 Gardening
2 + 2 deer
1 vulture - love the way it can fly anywhere without flapping.
walk dog (fishers - auburn) 2:13:44 [1] 7.95 mi (16:49 / mi) +119m 16:04 / mi
shoes: Merrill #3
Didn't duck far enough down and was caught by a branch on the top of my head. Ow.
He was determined from the start to go south on east for some reason.
Major wind. Kept having to take hat off to keep it from blowing away. Snowed when we were down in Fishers. Auburn trail has its own tunnel under I-90. Cool.
Saw very pretty squirrel - their tails seem to be more orange-ish than I remember.
Note
rhr:50
Friday Mar 2, 2012 #
Indoor bike 20:00 [3]
shoes: Bare feet
As I age, I seem to like music on my Pandora from an earlier era than I listened to growing up. Now it's 50's early 60's do-wop... Singers who wore suits & ties. Ugh, what's happening to me?
...I still listen to commercial classic rock (96.5) when I exercise at work.
walk dog 14:00 [2] 0.78 mi (17:57 / mi)
shoes: Defyance 4 #1 (screws)
Treadmill intervals 25:00 3.5 mi (7:09 / mi)
shoes: Asics Nimbus 12 (old work)
1 min at 10mph (6min/mi)
1 min at 8mph (7:30min/mi)
First time I've run so fast on a treadmill - always wondered how it would be. It seemed rather smooth (after the first). Interestingly, I got closer to the "magic" 180 strides/min when I was doing that pace. (counted 89 or so in 30 sec).
0.0% slope
The rest, except for warmup, was either at 7:30 or 7:24 pace.
3mi 2116
3.1 22:00
Wanted to do some interval work, but debated up to the last minute whether to do 15 min rowing + 15 run (4 fast). Also was playing it by ear whether to do only 4 fast. But after 4, I figured anything else was a bonus. Also happy that I could tack on a mile+ after the speedwork without stopping.
Treadmill warm up/down 5:00 [2] 0.36 mi (13:54 / mi)
shoes: Asics Nimbus 12 (old work)
walk dog 50:00 [1] 2.87 mi (17:25 / mi)
shoes: Merrell #2 Gardening
Stretch 25:00 [2]
shoes: Bare feet
Thursday Mar 1, 2012 #
Indoor bike 20:00 [3]
shoes: Bare feet
walk dog 14:00 [2] 0.78 mi (17:57 / mi)
weight:174lbs shoes: Defyance 4 #1 (screws)
Lifting 15:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 65 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 20 x 15 x 2
--
Lunge
Side twists with 8lb ball
Stair climb machine 15:00 [3]
shoes: Asics Nimbus 12 (old work)
walk dog 18:00 [1] 1.0 mi (18:00 / mi)
shoes: Merrell #2 Gardening
Stretch 25:00 [1]
shoes: Bare feet