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Training Log Archive: gas_turbine

In the 7 days ending Sep 20, 2014:

activity

time

miles

walk dog

4:05:22

13.09

(18:45)

21.07

(11:39)

Run (no dog)

3:10:34

24.75

(7:42)

39.83

(4:47)

Lifting

1:12:00

Physical Therapy

1:10:00

Digging/Hammering

1:10:00

Abs related

52:00

Run with dog

12:00

0.78

(15:23)

1.25

(9:34)

Total

11:51:56

38.62

62.15

averages - sleep:6 weight:162.2lbs

3:23

0:00

» now

Saturday Sep 20, 2014 #

Physical Therapy 30:00 [3]
shoes: Bare feet

Need to keep this up, especially since I've ticked up running closer to the threshold mileage (sadly, only ~25) where my upper hammy (degenerative - runner's butt) starts to complain.

Digging/Hammering 1:10:00 [3]
weight:162.8lbs shoes: Merrell #2 Gardening

Digging out the dead tree in the back. The final came out a lot better than I had hoped - everything out, relatively flat area left over. Must have been a frog's home there, as one stayed within a few feet most of the time - watching and giving me the evil eye.

(.... aaack - cat just walked across and double clicked the touch-pad ... I know you are hungry, but I'm not feeding you before 5. Stop chewing on my Genessee park map, I'm going to be studying that .... gross, just spit up a piece of tape ...)
Hijacked by Penny!

Ok, back to the babble. The poor tree seemed to be very root-bound inside the metal cage that it was planted in. Some roots were outside, but there were a lot that just seemed tangled up inside. In any case, they were pretty rotted. I really should try to dig up the other tree stumps from 5 years ago, as they are still little hillocks that don't get mowed.

-------
Now time for J's bath, and motrin for me.

7 AM

walk dog 1:12:25 [1] 3.98 mi (18:12 / mi)
shoes: Merrell Chameleon 4 #5

Mendon south. J chose some different routes.
Several deer, A couple early (loud) Canadian geese.
Glad I left the sweatshirt in the car - that would have been too warm. T shirt perfect for a brisk-ish walk & sniff.

11 AM

Run (no dog) 31:33 [3] 4.08 mi (7:43 / mi)
shoes: Nimbus 15 Bumblebee (work)

Warmer - mid 70's.
Should be resting today, but I just had to run - nice day. Also, it relaxes me.
For about 1/2 of the run, I did pace-counting over every quarter mile.
Normal roads/normal pace - typically under 160 (double strides) - which gives ~40 per 100m. Uphill more, the flat path, about the same...
Of course, I really need to do it going off-path, as that is where I count more often than elsewhere.

... on that topic, I need to practice running straight lines with the compass. Anything more than 50m without any handrails, and I'm pretty miserable. ...although I should probably go to practices where I can learn to use more subtle features.

Friday Sep 19, 2014 #

Abs related (core blaster) 13:00 [3]
shoes: Asics Nimbus 12 (old work)

plus side raises

Abs related (continuous plank) 13:00 [4]
shoes: Asics Nimbus 12 (old work)

added simultaneous arm up/leg up on last minute

Run (no dog) 21:55 [3] 2.8 mi (7:50 / mi)
shoes: Asics Nimbus 12 (old work)

Nice and easy.
from work to canal over winton to clinton & over again plus return.
Pretty day.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4

Cool - almost gloves weather.

Thursday Sep 18, 2014 #

Run with dog 12:00 [2] 0.78 mi (15:23 / mi)
slept:6.0 shoes: Asics Nimbus 14-2 (walk)

J up early, so went out before my own run. He wanted more than just a quick walk, and seemed willing to run the whole circle (after he did is business).

Lifting (Dumbell fun) 22:00 [3]
shoes: Asics Nimbus 12 (old work)

increased one exercise to 20 from 15#.

Abs related (continuous plank) 13:00 [4]
shoes: Asics Nimbus 12 (old work)

Read that you should have your arms parallel during the straight plank - I had been cheating by pointing them inwards. Oh my, that is harder (focused mostly in upper arms).

walk dog 49:00 [1] 2.97 mi (16:30 / mi)
shoes: Merrell Chameleon 4 #5

With E. Cooler, so J was able to go quickly. However, over the last half he wanted to do #1's without any ammo. That got old, so he was dissuaded from doing that.
Overdressed with running jacket and sweatshirt.
Good thing I brought a light. Darkness comes earlier and earlier.

6 AM

Run (no dog) 26:12 [3] 3.66 mi (7:09 / mi)
weight:161.2lbs shoes: Asics Nimbus 14-2 (walk)

Cooler morning - 46F. Since the run started later, I was able to jettison the headlamp. Humid enough that my chest was warm (T shirt & reflective), but my hands were a little cold, although gloves would probably have been too warm. Body not as cranky as during last couple of runs.

This pair of shoes (at 320 mi) near its end - definitely feel less cushion, and it is getting worn on the sole. The wear pattern on the last few pairs of shoes is getting to be less and less on the back left heel, and more towards the front - center.

Weight's been low a couple times - driven by nightime pee trips, I suppose.

C • nice wear 2

Wednesday Sep 17, 2014 #

walk dog 6:00 [1] 0.2 mi (29:59 / mi)
shoes: Nimbus 15

Have not been giving J credit for the early walks - but he's not on pace to go anywhere near last year's mileage.

6 AM

Run (no dog) 30:06 [3] 4.1 mi (7:21 / mi)
slept:6.0 weight:161.2lbs shoes: Nimbus 15

Reverse J loop with figure 8 in Wrenfield. Headlamp on for first 1/2, but I found it distracting, so I turned it off for the mile on the sidewalk.

Still a little beat up (no spring in stride). But I did try to go a little faster (without pushing) over last ~1 mile. The GPS will tell me if I was successful or not. (6:50 mile 4. good enough)

Tuesday Sep 16, 2014 #

Lifting (RW workout) 50:00 [3]
shoes: Asics Nimbus 12 (old work)

Abs related (continuous plank) 13:00
shoes: Asics Nimbus 12 (old work)

Convinced this helps the running. Last weekend, I felt the abs working during the runs, especially the slow one. I assume it was because the rest of the body was tired.

walk dog 36:00 [1] 1.86 mi (19:21 / mi) +58m 17:39 / mi
shoes: Defyance 3 #1 (bike)

Nice evening - with cooler weather, J was eager to go a little longer.

6 AM

Run (no dog) 27:02 [3] 3.68 mi (7:21 / mi)
slept:6.0 weight:163lbs shoes: Nimbus 15 Bumblebee (work)

Despite rest - still a bit sore from the weekend. 52F, moderately humid.

Another week, another week darker - had to bring out the headlamp, which helped me spot small branches on the path. By the end the headlamp was out of power, as it has been a while since the batteries were charged.

The darker it is, the more likely I hear critters (real or imagined).

Monday Sep 15, 2014 #

Physical Therapy 40:00 [3]
weight:162.8lbs shoes: Asics Nimbus 12 (old work)

Beat up from weekend, and hammy saying hello, so I went with PT today rather than lifting.

Sunday Sep 14, 2014 #

7 AM

walk dog 1:06:57 [1] 3.3 mi (20:16 / mi)
shoes: Merrell Chameleon 4 #5

Mendon PP - west side. Went to a number of areas where the Red course was last week. A couple of them gave me 'duh' moments, where there would have been easier routes / APs to the control.

-----
J went O on me - deciding to go through-woods rather than on the path. Is he telling me that he'd help me during O? Probably - we won some orange courses together...

3 PM

Run (no dog) 53:46 [3] 6.42 mi (8:22 / mi)
shoes: Asics Nimbus 14-2 (walk)

Could have rested today, but I wanted a longer one after a harder day, so that I could simulate the O champs weekend.

This was meant to be an easy day, but it was quite difficult- the last couple miles were a struggle to complete.

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Afterwards - picked beans and some cukes. The temperature drop is starting to affect the health of the cuke plants - I hope the fruit that are growing can finish up.

Saw a preying mantis (been a long time since I've seen one). That was neat.
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