Training Archive: walkIn the 7 days ending 2008-01-13:
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| M | T | W | H | F | S | S | |||||||||
Sunday Jan 13 | ||
| Trail run long 1:29:00 [1] ** 10.58 km (8:25 / km) +125m 7:57 / km | |
| weight:149lbs shoes: Attack II | ||
| Munni Wds - Horse tr - Y - St Zotique - bushwack final icy bit - 30, sunny. Crusty, frozen snow in woods; trails packed and icy with bits clear. Avoided last part of Horse tr and went up little stream instead.
Checked out a running route to the Y on trails in Mcleans, a 500m section Canton Rd and then a final right of way path through the woods behind the building. Distance 3k from home. Would be shorter if stay on Canton Rd but that's silly. Had a nice run but felt the lack of endurance from limited long stuff. Have to start putting the SERIOUS plan to action as we're down so far this year, only 66% this week. Coordination with impending new parents is on track. Looks like Tucson is a go. Flights and room have been booked. Will have to see how the running goes to see which course to do: Red or Blue. Today's practice run on the icy trails was fitting practice for Tucson, I'm sure. Trying to figure out what shoes to wear out there? | ||
| C • Tucson 8 | ||
Friday Jan 11 | ||
| Erg warm up/down 22:00 [1] 3 km (7:20 / km) | |
| weight:149lbs shoes: DS Trainer X | ||
| Warm up: 6' for 1k with a 2' surge from 3-5.
Cool down: 16' for 2k+ with surge from 6-10 and 12-14. Not bad but certainly would rather be on the water. | ||
| Strength (Nautilus) 25:00 [1] | |
| shoes: DS Trainer X | ||
| Circuit with 2x sets but reduced the weights on some of the machines that imposed more lasting soreness Wed. like dealing with legs and groin. | ||
Thursday Jan 10 | ||
| Trail run 1:00:00 [1] | |
| weight:149lbs shoes: Soloman XA Blue/Yellow | ||
| Horse Tr - Purple Tr - Spring Pond - Munnisunk Wds - 40, sunny. Trail mixed: some clear or with clear patches, some deepish snow (12"? or so) frozen but mostly soft enough to get traction, and some very coarse frozen granular that was softening up as run proceeded and things warmed up. One last stretch was up out of the stream valley and the snow got noticeably softer during the climb. One early section traversed a steep side hill which always gives us trouble in slick conditions. Today was slick with snow still quite frozen/glazed over but fortunately footprints were frozen in that provided stepping points.
This was an easy test run. Groin was sore from Wed work out but loosened up. Butt was ok but don't want to tempt it too much. Tried one faster pace stretch along a clear section of trail that wiped me out for further bursts. Definitely feeling the lack of running in the fitness scheme of things. Later Lyn, who tried out her new shoes running the roads, caught me in a soft moment and we hit Macy's for a shopping spree of sorts. She thinks it's time to update the old clothes left over from work (10 years ago when I retired they were already old;-} | ||
Wednesday Jan 9 | ||
| Other warm up/down (Erg) 12:00 [1] | |
| weight:148lbs shoes: DS Trainer X | ||
| Warm up - 7' (1000m) before. Cool down - 5'. All at varying reps and intensity. | ||
| Strength (Nautilus) 30:00 [1] | |
| shoes: DS Trainer X | ||
| An intro session with an instructor to learn the circuit, how to use the machines, and guide to process. Took about an hour and a half but was mostly listening and checking the settings. Not too bad. Will have to try it a few times to see how it goes. Still better than trying to cobble thru the weights in the basement with their variable loads. | ||
| Water (laps) 5:00 [1] | |
| A few laps after --
75 yd crawl 50 breast 50 crawl And that was quite enough - into the sauna!!!!! | ||
Tuesday Jan 8 | ||
| Cycling tempo (Recumbent ex bike) 35:00 [4] 10.0 mi (3:29 / mi) | |
| max:170 weight:149lbs shoes: DS Trainer X | ||
| Back to the Y, trying to get familiar with things. They suggested we start with this as we didn't want a treadmill (rather be outside if we run) and the elliptical things look pretty wacky. This wasn't bad, similar to the Nu-step I had used previously except more the pedal motion and arms used to hold on rather than pump.
Set it up for a 30' random program at level 15, but it starts immediately with no warm up. Backed off the level to 10 to get the legs loosened up for about 8' and then pushed it back up to 15 or 16. Good workout, though I think I would rather be riding outside esp on a nice day like today. | ||
| Water (Laps) 5:00 [1] 0.2 km (25:00 / km) | |
| Afterwards washed off in the pool, well had a shower first.
Went smoother than Sun with better stroke flow but still lack any endurance or speed in this. 100 yd crawl 50 breast 50 crawl, no legs Spent at the end. Headed to the Hot tub and the sauna. | ||