Training Archive: walkIn the 7 days ending 2008-02-17:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Feb 17 | ||
| Trail run long 2:45:00 [1] ** 9.5 km (17:22 / km) +400m 14:21 / km | |
| weight:149lbs shoes: Soloman XA Blue/Yellow | ||
| Sleeping Giant - 30, gray, windy, one short icy patch up to top of chin - put on sure-feet studs.
Inspired by Cavadura and thought we would try this. Had never done it, though we have been by many times, and expected little or no snow/ice cover. Met expectations. Nice area with some really gnarly trails, huge shear cliffs and pretty nice woods. Parked at E trail head and ran Blue trail over Hezekiah's Knob, around the Right Foot, over the Left Knee, L Hand, L Leg, L Hip and stopped at the Castle, then up icy trail to top of Chin. Turned there and took Green trail which only took us over the Chest, but down a nice long reentrant. 1:50 and 5.2k out; 0:40 and 4.2k back. The Blue was particularly nasty trap rock with lots of ups and downs, many seemed gratuitous to get another climb in. Except at the trail head and near the turn around close to the main parking, we saw only a group of 4 hikers the entire way, but did flush out 3 deer just before seeing them. They were quite grateful and it seemed to make their day. The hikers seemed to be of the professional hiker type, with the patches on their packs - large packs and we commented how they were probably outfitted with every sort of emergency piece of gear, extra clothes, and food. Compared to us with 3 maps, a compass, 2 left over Clif bloks, and a small energy bar. And of course they were wearing heavy winter coats/hats, boots compared to our light running gear. Still a fun day and got home before the sleet/rain etc started. | ||
Saturday Feb 16 | ||
| Road run warm up/down 25:00 [1] | |
| weight:148lbs shoes: DS Trainer XII | ||
| 20' before -around and about, with some stretching, testing the parts. Seemed like they might last though probably not in any great style, more survival and at least one run for the season.
5' after - rather a slog. Not much left. Pretty disheartening performance other than actually finishing. That's success in itself as long as "do no damage" applies. | ||
| Road run race 51:34 [4] 6.39 mi (8:04 / mi) vdot: 40.0 | |
| ahr:166 max:176 shoes: DS Trainer XII | ||
| Springfield 10K+ - 25, sunny, lt W wind, clear roads.
Last run for us for the winter series as off to TSN and then baby for the next one. Tried to do this as a "just finish and be happy" run with no expectations, maybe get under 50' but didn't know what to expect. Had a section in the middle with a pretty good pace, 2 miles at 7:47, but mostly just over 8'/. Tried to keep HR just under 170. After the quick sections noticed HR at 172ish and eased off. That section was when I had pushed just a bit and passed a guy and girl and got just ahead. Then she caught up and we ran stride for stride for a while which was kind of fun. (No macho-ism here. Been running with Lyn too long.) As we entered the park, she picked it up a bit or more likely I started to sag. She gradually disappeared either way. Almost packed it in at 4 miles, just above the finish, but was going ok so decided to try to go for it. Pace seemed to drop as was running out of gas. Splits and HR intervals don't quite align as I had forgotten the mile points. Will have to get a HR version FR if I keep this up. Confusing with watches up and down the arm. 1 8.34 160 174 2 7.47 161 165 3 7.48 166 176 4 8.08 168 174 5 8.14 168 172 6 8.02 168 228 That may just be an aberration. .39 3.01 171 172 Time was 5' slower than best time a year ago. Lyn shaved her record again: 48:19. Two minutes slower than her best last year. Guess this Grandparent thing has gotten to us. Note: I have this course from 160 to 280 meters long. It's rumored to be long, but who know how much. Even so wouldn't have gotten the 50' today. | ||
Friday Feb 15 | ||
| Note | |
| weight:149lbs | ||
| The little "fart" turned out to be a girl at 5:30 this morning: Senya, 7# 7oz. Whooeee! Call me Gramp-O! Feel so much older. | ||
| Road run 33:00 [1] 3.0 mi (10:59 / mi) | |
| shoes: DS Trainer XII | ||
| Beaver Loop - 35, gray, enough sand on roads for good footing. Snuck out for a run in between baby-status phone calls. Seemed like a hard slog. Pushed some sections and the long hill at kind of full speed, but don't think the pace got all that high. Where's the speed gone? | ||
| C • Congrats, Gramp-O! 6 | ||
Thursday Feb 14 | ||
| Road run warm up/down (Treadmill) 7:00 [1] | |
| ahr:155 max:172 weight:150lbs shoes: DS Trainer X | ||
| Another shot on the mill, trying to figure it out. This was a simple manual setup: cranked up the incline to 2 and speed just kept pushing it up as I went. But the speed registers in mph! WTF? How am I supposed to know what an 8:15 pace is while bouncing along on the mill - duh! | ||
| C • Mph to min/mile 7 | ||
| Stretching 6:00 [0] | |
| ahr:101 max:130 | ||
| General stretches after the running. | ||
| Strength (Nautilus) 35:00 [1] | |
| ahr:114 max:136 shoes: DS Trainer X | ||
| Run through of the machines using same weight levels. Did better than expected after the snow business. Just my L forearm is really sore, a long standing ache from shovelling over the years. Didn't get to the last 2 leg things as one of the gym tourists, one who goes randomly from machine to machine in no apparent order, got on just as I was heading for it. | ||
| Road run tempo (Treadmill) 16:00 [3] | |
| ahr:140 max:165 shoes: DS Trainer X | ||
| Decided to finish on the mill. Had hoped to do some kind of interval workout but couldn't figure out how to set it up. And worse, the mill tried to shoot me off the back end! Not very cooperative.
I pushed the random button expecting various speeds. It then started to interrogate me, not quite water boarding but almost - answering all sorts of questions as the mill goes faster and faster if you don't answer properly. Again I had to figure out what mph I wanted and off it went - faster and faster and tried to spit me off. Just then a wonderful lady appeared out of no where and started to push the speed down. Said I probably didn't want 10. She set it for 5. Said the random bit will be the incline going up and down, not the speed. Oh! So off i went at 5 for a while and the thing went up and down, pretty mellow. Boring actually so I cranked it up again but don't remember to what, maybe 7 or so, and ran along. The incline didn't seem to make much difference in effort and the whole thing was rather awkward. Can't say it was much fun, except I had a machine with no tv and a nice view of the woods out back, all snow covered and waiting to be run in. | ||
| Other (various) 5:00 [0] | |
| Afterwards did some cool down stretches, rolled on the foam thing, tried balancing on the wobbly ball - one leg at a time, and then down for 2 laps of water jogging. Pretty full multi-sport morning. | ||
Wednesday Feb 13 | ||
| Strength (shovelling) 1:15:00 [1] | |
| Why can't we have real winter??? 33, steady rain. ~4" of snow last night then rain or wet snow from about midnight on, plus all morning. We kept delaying going out; trying to avoid reality but realizing the sludge wasn't going away. So the shoveling was more like bailing out the drive. Every shovel full was pretty saturated. The 4" of snow had become 4" of thickened water which means you can actually put more in the shovel, dangerously more. Became real weight training. Our drive is like a basin with a section about 20' across by 40' long up to the double garage with a 75' x 10' section up to the road. The junction of the two is the low point and drainage is now blocked by the snow banks. Clearing the middle of the wide part presents a 10-15' throw/carry of the watery section of snow to be hoisted over the snow banks on the edges, now 4-5' high. The delightful January days of light fluffy snow have been overtaken by shovel fulls of watery snow that go spludge when they hit the banks. | ||
| C • Just wait 'til this stuff f... 2 | ||
Tuesday Feb 12 | ||
| Orienteering (Organizing) 1:00 [0] *** | |
| weight:150lbs | ||
| Made two visits today to explore future O-maps. We thought we would go and get a nice run at the first to check it out, but after a half hour discussing maps around the tailgate of a pickup, at 15F, decided it would be good to go warm up somewhere. Just as well. The quick drive to the second site, 30 miles down I-84, happened to be closed due to a hydrogen truck overturn. So we spent an hour putzing along bumper to bumpering. Boy do I miss commuting.
Anyway - both sites look very encouraging: 1. BSA Camp Mattatuck - They have a 500 acre site developed with cabins, tent sites, trails, parking; adjacent to a Corp of Engineers project of about the same size; both adjacent to Mattatuck SF. Total area they say is about 2000 acres. They are aggressively looking to get a map going. From the road: The SF looked nice with open woods, lots of ups/down, cliffs, rocks. The Camp woods looked crappy from the parking lot/drive but there sounds like there are lots of trails that should work. Need to go back and run the trails. 2. Audubon Bent of the River - 700 acres with 100 acre of State land adjacent. We ran a hash there a while ago and it was nice. They were quite interested in the mapping process and want to get going. Now to see what can be done. | ||
| Trail run 36:00 [1] | |
| shoes: Attack II | ||
| Beaver Tr - 27, gray. Managed to avoid the traffic snarls getting home and were really dragging. Just wanted to crash. So the best course of action - go for a run to clear the cob-webs. It worked; feel much better for it.
Nice run. Still lots of snow in the woods (Surprised that there was none at either visits above.) Trail crunchy with some icy bits but not bad. Generally good running; just be careful. Then when we hit the road home - she kicked the afterburners in and off we went. A real surge most of the road back, ~ 1k. Actually felt good. No strain yet in the butt. | ||
Monday Feb 11 | ||
| Note | |
| So for all those that got their flu shots from all of us that don't trust the medical industry nor the gummint, don't despair as it is spring in sunny Virginia, at least enough to go out and work in the garden. And summer and the end of the flu season can't be that far off. | ||
| Road run warm up/down (Treadmill) 7:00 [1] | |
| weight:150lbs shoes: DS Trainer X | ||
| After MwM, hit LL Bean, of all places, for some shopping. Still trying to replace things lost in airplane land. This time we were especially successful, esp Lyn who has trouble finding small sizes that fit.
Then off to the Y. Thought I would give the 'mill a try to see what it was like. Had only used one previously at the Senior Center where I would hit my head if I totally stood up - rather awkward. This wasn't too bad. Gradually picked up the pace to about 8'/ with 3 incline for 5'. Then paused and settled down and did 2' more at 7:30 pace which didn't feel too bad. Will give it another try. | ||
| Strength (Nautilus) 45:00 [1] | |
| shoes: DS Trainer X | ||
| Felt good today and upped the weights back to where it had been and another notch up on a couple, but backed off on a couple as well. Still trying to find the proper "weight" level. Good effort today. Maybe afternoon is a better time. | ||
| C • weights 3 | ||
| Erg 6:00 [2] | |
| shoes: DS Trainer X | ||
| 5' hard and 1' of cool down. That was about all that was left and butt started to hurt. | ||
| Water (Laps) 5:00 [1] | |
| Not much left but thought I would try the pool again. Did 4 laps of crawl with form decaying on the last bit.
Then tried some running in the pool. Started in the 4' section and was pushing off the bottom. That was awkward. Much better when I got to a deeper section and couldn't touch. Became a really good workout at that point. Another thing to try again. Scenery is not as good as the treadmill though as I can look out the window (ignoring the tv monitors everywhere) and see some really nice woods. | ||