Training Archive: walkIn the 7 days ending 2008-02-03:
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| M | T | W | H | F | S | S | |||||||||
Sunday Feb 3 | ||
| Trail run long 2:08:00 [1] 13.25 km (9:40 / km) +170m 9:05 / km | |
| weight:148lbs shoes: Soloman XA Blue/Yellow | ||
| WH Reservoirs - 40, sunny. Really nice day. Trails varied from frozen to snowy to some mud to some wet. All very passable. Not much snow down here - patchy in the woods with lots of bare areas.
We did a long circuit CCW around the Res area. Found some neat mt bike trails that wandered right along the edge of the property with lots of ups/downs. Nice fun run. The parking lot was jammed with cars lined up to take our spot when we got back. Of course we saw no one on the trails, lots on the paved road circuit, but where we went saw only two mt bikers and two hikers. Real away from it all. Of course along the edges, esp the W side, sadly one sees more mega houses going up. AOWN: On an old snag, spotted a hawk of some type checking out the prospects. Just above our heads in the saplings was a chickadee, frantically dodging and darting. Seemed quite worried. | ||
| Note | |
| Interesting S Bowl: Football definitely won; Ads lost. Only the Bud Lite and Bud were close to being decent. Best was the first - light my candle, but no cats!
And the Giants won!!! | ||
Saturday Feb 2 | ||
| Trail run warm up/down 15:00 [1] | |
| weight:148lbs shoes: VJ Pro 1 | ||
| Picnic Grd Pkg to Base of Summit Tr - 35, gray, packed snow on trail with some ice patches. Jogging up to start with some loops around to loosen up. | ||
| Trail run hills 28:36 [4] | |
| ahr:146 max:171 shoes: VJ Pro 1 | ||
| Summit Trail - Plan: 4x 3' with 3' or HR<130 rcy for total of 25'
Started slowly; body didn't really accept the program for the first and HR showed. The rest were better with gradual build in AHR to 159/MHR 171 for the last. Legs felt the last a bit. Able to come down in about 3' but HR would take a bit to come down for the 3rd and 4th. Good effort. O shoes worked fine with no trouble with slick or icy patches. Salomons might have worked but would have to be more careful, esp coming down. (Skipped Springfield. The sleet and freezing rain, heavy much of the time, didn't bode well for road conditions. So we rolled over and contemplated for a bit more. Then just drove around the corner. Lyn did her road circuit and still hit a mushy road.) | ||
Friday Feb 1 | ||
| Trail run 50:00 [1] | |
| weight:149lbs shoes: Soloman XA Blue/Yellow | ||
| Horse tr - Purple - Spring Pond - Munni Woods - 30, sleet. A little slippery on roads with bit of sleet cover. Trails hard packed and slick-to-icy. 6-10" of snow still in the woods on final leg home. Any ground hogs around here will have trouble getting out let alone see a shadow.
Good footing with these shoes when running which seems to press into the snow with the landing impact. These are the best shoes I've come upon for this kind of running other than O shoes. Haven't tried Ice Bugs yet. My other Salomons don't give the same traction. | ||
Thursday Jan 31 | ||
| Erg warm up/down 6:00 [1] | |
| weight:149lbs shoes: DS Trainer X | ||
| Trying to get warm. Figured out how to adjust the drag and set it up for about 130, what ever that means. Didn't feel any different but maybe I went further as it was on max when I started, ~ 200?
Easy pull to get warm. | ||
| Strength (Nautilus) 45:00 [1] | |
| shoes: DS Trainer X | ||
| Felt much better today after a rest day. Increased some weights, and some back to where they were before Mon. Felt pretty good, as if that's really possible doing this stuff.
But we read about the Red Wine Diet and felt much better. The diet's for longevity, not weight - like I really need to worry about weight! So finally something that matches our philosophy;-} | ||
| Erg 9:30 [3] | |
| ahr:140 max:160 shoes: DS Trainer X | ||
| After the weights, the plan was to do a long row, maybe see if I could do a 2k test row. Warmed up with 5' of easyish rowing and then set to it. But my butt became sore sitting on the hard seat. Not really very comfortable. The seats I remember had holes in them, guess for drainage which shouldn't really be needed here. I'm not going to tip over - maybe Charlie in his newly off-balance mode might.
So changed plan and tried some hard surges: 2x 1' with 1' easy. Maintained 2:00 or slightly under which seemed pretty interesting fwiw. Played with the display for a bit and found a graph of force during each stroke. Pretty neat. I was getting all sorts of different curves, from gradual up-peak-grad down, to up-down a bit-more up-down. Not sure what it should look like but it was amusing and better than the tvs all around the room - no sound fortunately. At about this point, the butt said enough. Save the long row for another life. | ||
| C • Seat pad 8 | ||
| Stretching (Foam Tube) 1:00 [0] | |
| There was a foam tube on the stretching mat, so I tried some of the PG rolls. Started rolling the hamstring, which seemed fine. Then a bit on the butt, which started to get to the issue. Then tilted on the L side of butt a bit which really got the butt. I think that's the perionealis (or something like that) a very deep muscle group in the butt. Guess I should work on that somehow! | ||
Tuesday Jan 29 | ||
| Trail run 1:07:00 [1] ** 4.0 mi (16:45 / mi) | |
| weight:149lbs shoes: Attack II | ||
| Beaver Triangle - 35, gray with bit of sun to more gray. Packed snow on the trail; 4" loose snow over crust over more snow off trail.
This was to be an easy day as I felt fairly trashed. So while Lyn did her 5.7 road route, I did the Beaver Tr out and thought about exploring a potential hill route, McBana, on the way back. Going out was fine. The explore - not so. I had plotted a 2.5k up and down course along the extended hillside coming back on the Eddie Lidar map with 5m contours at 1:5000. A couple problems arose. First, I haven't mapped much of the veg and there is a lot of thickish, non-fun woods. Second, Quite a bit of the route followed logging rides created a couple years ago during a thinning operation. The loggers had used the rides to dispose of their slash. It has settled quite a bit over the years, but not entirely. When snow covered as it is, the footing is unpredictable - going from a few inches of snow to tripping on branches to breaking through into a knee deep hole. I have run some of the rides in the non-snow days and they are manageable; not today. So modified the route and only tried a couple of the up/downs. Will have to wait till the snow settles a bit. This appeared to be a good route with a bunch of 20m ups, which are hard to get close to home. | ||
Monday Jan 28 | ||
| Erg warm up/down 6:00 [1] | |
| shoes: DS Trainer X | ||
| Easy warm up. Couldn't get into it so just pulled for the time. Tried a real pull once; that was enough. Guess just tired from a long week. Time for an easy one, recy. | ||
| C • UK interactive training guide 2 | ||
| Strength (Nautilus) 50:00 [1] | |
| shoes: DS Trainer X | ||
| Again - just not in the mood so dropped several of the weight levels. Maybe haven't recovered from last session and hilly runs. Or maybe just generally depressed after MwM, pretty sad situation.
For cool down, headed for the hot tub and then sauna. Tried the steam room but didn't get it. Prefer the dry heat. | ||