Training Log Archive: CharlieIn the 7 days ending Feb 22, 2014:
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Saturday Feb 22, 2014 #
10 AM
Snowshoe 32:37 1.3 mi (25:08 / mi) +54m 22:15 / mi
ahr:159 max:217 slept:7.75 weight:165lbs
dog loop with Sassy. Most of the snow seems to have survived yesterday's rain.
1 PM
Rowing Machine 9:41 [3] 2.0 km (4:51 / km)
Had to try a 2000, with chitown as inspiration. This was the warmup, really slow, with five fast 10 stroke pickups interspersed.
Rowing Machine 7:59 [5] 2.0 km (4:00 / km)
Thought I could make a run at 8 minutes, but it was certainly hard. More or less under control the first two minutes, then struggling trying to keep a pace of 2:01 or under. Finished hard, especially last 200 M at about 1:54 pace
Splits:
2:00.1
2:01.3
2:01.4
1:56.5
7:59.1 total
Didn't bother my forearm. Pretty sure the rowing was not a factor in the relapse last week.
Splits:
2:00.1
2:01.3
2:01.4
1:56.5
7:59.1 total
Didn't bother my forearm. Pretty sure the rowing was not a factor in the relapse last week.
Running 41:12 3.61 mi (11:25 / mi) +16m 11:16 / mi
ahr:138 max:171 shoes: 2012 Hoka Stinsons
From PV. Was supposed to be 20 min out, 20 back, but I caught up with Rhonda who was walking and walked the last part with her. Legs had nothing, anyway.
Friday Feb 21, 2014 #
7 AM
Note
Went to see the foot guy this morning, see what he has to say about my toe, now at about 14 weeks after the incident. The toe is still swollen, seems sprung a little, bending in and down more than it used to. His advice is to open it up from the top, saw off the bone spur that has developed on the medial side of the distal bone, align it so it sits straighter and then stick a screw in it to fuse the first joint (which already has virtually no movement anyway). So something to think about, and not likely to do anything until next December anyway, so as not to interrupt any of the nearer travel plans.
C • Toe 2
4 PM
Rowing Machine 13:10 [3] 3.0 km (4:23 / km)
slept:7.75 weight:164.6lbs
A busy day, and no real opportunities for exercise, so squeezed this in later. Noteworthy for two reasons only: 1) forearm much improved since the incident of a few days ago, more or less back where it was a week ago; 2) first legit lightweight rowing session of 2014. Of course, I could eat my way back out of that by tomorrow. I need to develop a little margin.
Thursday Feb 20, 2014 #
6 AM
Snowshoe 34:00 [3] 1.3 mi (26:09 / mi)
slept:7.0 weight:167lbs
Dog loop, R&S. Got about 2" yesterday, wet and crusty, but not enough to diminish the quality of the snowshoeing. Nice day, and nice that it is getting light earlier.
9 AM
Gym 50:00 [3]
A bunch of bear crawls and the like, backwards, forwards, sideways, tiring. Then front squats. I am not using much weight these days since it has been so long. Heaviest ones I did were with 95#. Then two rounds involving, 2TGUs on each side, then 6 squat, roll back and touch toes over your head and back up (or as close as I got), 30 second each side side plank (of course easy) then 5 cossack squats each side. The TGUs were quite hard, as I more or less forgot how to do them and felt quite awkward, even with very light weight.
3 PM
Running 52:12 5.67 mi (9:12 / mi) +36m 9:02 / mi
ahr:157 max:180 shoes: 2012 Hoka Stinsons
From PV. Rhonda was walking to jolly her sore heel. Much warmer today than it has been. This went pretty well. A little hamstring pinch at about 2.5 miles, but backed off a bit and it went away. Some low back soreness starting at about 4 miles, but tolerable. No particular achilles or calf issues, so generally a success, and a new PR for 2014, although perhaps only the second time I have tried it in 2014.
A little research reveals that it is a PR for 2012 and 2013, too. Awesome!
A little research reveals that it is a PR for 2012 and 2013, too. Awesome!
Wednesday Feb 19, 2014 #
9 AM
Snowshoe 34:00 [2] 1.3 mi (26:09 / mi)
slept:7.25 weight:169lbs
dog loop with R&S. A couple more inches since last time I was out. Still pretty soft, but firming up a bit. Breaking trail is not as hard as it was several days ago. Nice conditions.
2 PM
Rowing Machine 22:53 [3] 5.0 km (4:35 / km)
Most of the pain out of my hand after two days of vigorous and painful massaging. Forearm still feeling compromised, weak, particularly just below the elbow and just above the wrist on the ulnar side, but also on the middle of the back again, too. Frustrating. Marginal in terms of the length of this piece, and I will probably be easing back into this more gradually for a while.
Did a little maintenance, upping the firmware on the PM4 to the latest, version 29. Also checked my damper and drag settings after chitown had asked about them. Apparently I have been rowing at 3.5, which works out to a drag factor of 105 on this machine. I am fairly oblivious though. I would have guessed I was at 4.5. If I were starting out from scratch I would probably set it at 4.5 or 5, but not sure whether I set it to 3.5 or somebody else, but I just haven't been paying attention.
Did a little maintenance, upping the firmware on the PM4 to the latest, version 29. Also checked my damper and drag settings after chitown had asked about them. Apparently I have been rowing at 3.5, which works out to a drag factor of 105 on this machine. I am fairly oblivious though. I would have guessed I was at 4.5. If I were starting out from scratch I would probably set it at 4.5 or 5, but not sure whether I set it to 3.5 or somebody else, but I just haven't been paying attention.
Tuesday Feb 18, 2014 #
Note
slept:6.5 weight:167.4lbs (rest day)
a bit of a cold, not much up to snuff. Tomorrow another day.
Monday Feb 17, 2014 #
Note
Having some new trouble with the L forearm. Not sure what started it off. There was certainly some rowing going on, there was some shoveling of heavy snow, some lifting of awkward objects, lots of typing. But everything was fine until Sat afternoon when I sat down on the couch to read the paper, and suddenly my arm and hand were really hurting. A nice inflamed cord down the ulnar side, and involving the ulnar nerve, so there is some numbness and tingling down to the little finger. So keeping an eye on it, massaging it a lot, avoiding any heroic rowing or lifting. See what happens.
7 AM
Gym 7 [3]
slept:6.0 weight:166lbs
Some specialty squats, including Bulgarian split squats, which involve one foot on the bench behind, and so squatting with the other leg. Some other variations. Then a WOD of 3 rounds alternating dumbbell snatches and rowing.
3 PM
Snowshoe 30:00 [3] 1.3 mi (23:05 / mi)
shoes: Dion 121 snowshoes
Tried jogging on the dog loop trail, but not packed enough for it to be very efficient. Sassy either stopping in front, or climbing on the snowshoes from behind. Took one tumble that made me wish I had worn gloves.
Sunday Feb 16, 2014 #
7 AM
Running 56:42 5.65 mi (10:02 / mi) +60m 9:43 / mi
ahr:161 max:222 slept:7.0 weight:166.8lbs shoes: 2011 icebugs
From the parking lot in PV, with Rhonda, keeping an eye out in case PG showed up. Legs not particularly hurting today, so stretched it out to the 5.6. Seemed fine. Rhonda had a bit of PF though, so she walked the last bit. Wore the icebugs. Turned out the road was mostly clear, but partly icy. Icebugs are fine, but not optimal for clear pavement. Excellent on the otherwise slippery bits.
We had left home going toward Canton because we were dropping some firewood off for the Land Trust moonlight hike party this evening. When it came time to head home after the run, we found the Devil's Elbow blocked off for some sort of emergency, had to drive all the way around to get home.
We had left home going toward Canton because we were dropping some firewood off for the Land Trust moonlight hike party this evening. When it came time to head home after the run, we found the Devil's Elbow blocked off for some sort of emergency, had to drive all the way around to get home.
12 PM
Snowshoe 40:00 [3] 1.3 mi (30:46 / mi)
dog loop with Sassy and Rhonda. Gets better each pass.
6 PM
Snowshoe 45:00 [3]
Just an estimate. Snowshoeing into the Land Trust party at Smiths' horse barn. Nice party, nice night, first time we have had this party and not been in charge!