Training Archive: walkIn the 7 days ending 2008-03-16:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Mar 16 | ||
| Strength (nycb 2) 55:00 [0] | |
| weight:148lbs | ||
| Haven't done this in a while and can tell. Machines don't quite get all the same parts. Good work out. | ||
| Note | |
| The last part of yesterday's run is a mile or so long gradual uphill on a rough road back to the parking lot. I had the same thoughts as during the race last week going up the mile long hill on the course, twice: focus on that bend, you can make it to that bend and that's the top of the hill (of course it wasn't), just run to the next....whatever.
Yesterday was the last of several hard days and a long run that felt long, not quite the "boy I'm glad to be out running" kind of day. Lyn was going well up the hill. She always does when the car in near, the smell of the parking lot or something. I was trying to hang on and just keep it going to that "next bend". I remember the same psych games when I used to run on the roads a lot many years ago: get to the telephone pole (are they really still called that?), get to that drive way, get to that... I can never remember having the same kind of thought during an O meet, no matter how it is going. Some times when there has been a notorious boom, I have wanted to just walk it in. Never have I had to encourage myself to get to that next boulder, cliff, bend in the trail. I guess it might be the concentration on the problem at hand, like where the h... am I, that makes such a difference and more enjoyable. | ||
Saturday Mar 15 | ||
| Trail run long 1:40:00 [1] | |
| weight:149lbs shoes: Attack II | ||
| Penwood to lookout in Wilcox Pk, CW trails - 40, gray, wet trails. No snow on the ridge. Long slow run, legs tired after several hard sessions, so cut the route short at the lookout. Lots of water around and the trail S into Penwood on the E side was quite eroded, rough, wet. The traprock makes for slow going.
Of note - The house right by the trail head entering Wilcox Park is gone! Just a smoothed out site in a clearing with some rock rubble remains. People we met on the trail said its been gone for a month or so. An architect, who lived there, died several years ago and his wife died about a year ago. It is a beautiful site looking over the valley. Surveyor pegs have been put in recently; getting ready for a McMansion? If the pegs are correct, the trail goes through the property. Time for Land Trust action to preserve the ridge hopefully. | ||
Friday Mar 14 | ||
| Road run warm up/down 39:00 [1] | |
| ahr:140 max:170 weight:149lbs shoes: XA Comp 2 XCR | ||
| To fields off Barn Door Hills Rd - 40, grayish, humid.
Warmup, stretches, strides on way out. Slow jog home on way back. | ||
| woods run hills (Strength intervals) 43:00 [4] | |
| ahr:157 max:171 shoes: XA Comp 2 XCR | ||
| Hill off of field of 3/3 strength interval workout. Same drill except on a wooded hill now that snow has gone from that slope. figure woods to be more appropriate for O workout, plus developed a couple spots of poison ivy on each wrist since last workout. That was the only time in ivy type terrain though nothing is visible as the field was quite mown down and all leaves would be gone anyway. Still the stalks would be there. So into the woods.
Up the hill for about 30"/down, exercise, repeat. 3:30 or so rest, repeat twice. Pretty cooked by end, literally as was overdressed. Was about 30 when I left the house and I wore a heavier pair of tights that I almost took off half way through. Not ready for that, so got hot. Good effort. | ||
Thursday Mar 13 | ||
| Cycling warm up/down (Recumbunt) 12:00 [1] | |
| weight:150lbs shoes: DS Trainer X | ||
| Easy spinning on the bike. | ||
| Strength (Nautilus) 1:00:00 [1] | |
| shoes: DS Trainer X | ||
| Normal sets. Legs feel pretty good after yesterday. R knee twinges a little on the squat machine, rest ok. | ||
| Stretching 10:00 [0] | |
| Used the yoga band. This seems to be helpful.
While I was lying on the mat stretching, one of the trainers was working with a guy bouncing on a half ball, quite close to me. They assured me they knew what they were doing. I wasn't so sure and kept a close eye on them. After my stretching, they told me what a great overall workout the thing was, much better than the machines. May have to try it. | ||
| Note | |
| Received my $40 mill letter from the IRS today warning me that they will be blowing more money by giving lots away. What a great country.
In the same line - I heard a great theory recently. Given that this wonderful administration believes that life begins at conception and all, does that mean that a baby born early this year, and obviously conceived in '07, is eligible for the '07 deduction and the wonderful tax give-away? The concept came from a CPA, btw. | ||
| C • Only... 6 | ||
Wednesday Mar 12 | ||
| Road run warm up/down 23:00 [1] | |
| weight:149lbs shoes: DS Trainer XII | ||
| HS Track - 40, gray, lt wind, dry but a few drips just as leaving.
3x400/ stretch / strides / 2x400 2x400 after | ||
| Road run intervals 36:00 [4] 3.6 km (10:00 / km) | |
| ahr:148 max:180 shoes: DS Trainer XII | ||
| HS Track - Haven't done these for quite a while (last summer?) and didn't know what to expect. Planned to use the HTC sessions from '06 as a model but without any test run to start. Planned to use the I pace from then, 1:47, as a guide and see how it felt. So the plan was: 12x400 at 3' cycles. Had no idea if this was a reasonable expectation or not, esp with the slowness of my running lately.
Actually seemed to go very well with very steady times of 1:44-1:45 with a couple slightly higher and the first and last 2 lower. Checked the 200 split on the first couple but then just ran it at what seemed a good pace. HR got into a nice steady zone as well after the first (1:42, AHR 177, MHR 180). The rest (2 thru 10 as only get 20 splits on HRM. Time for upgrade. I know CL, another time to get with the program;-} were AHR: 151 - 156, MHR: 166-172 with just a gradual trend up for #7 - 10. Very happy with the effort and result, and a nice day at the track if that can seem possible. But after the terror of the trails yesterday, it was nice. | ||
| Stretching 10:00 [0] | |
| In the afternoon, did the yoga-band stretches again but Lyn searched around and came up with Bobby's Purple Karate belt. Worked great; he'll never mind as he's too busy being a papa;-} | ||
Tuesday Mar 11 | ||
| woods run 55:00 [1] | |
| weight:150lbs shoes: XA Comp 2 XCR | ||
| Mcleans, start of Horse Tr - 30, sunny. Snow pack greatly reduced leaving blue ice trails. The beginning section was mostly bare but as soon as we started down to the stream the trail and surrounding woods turned glare. As a last shot before leaving home -"Should we take the studs?" "Nah, It should be ok" What's that about famous last words!
So we headed along the top in the woods where the snow remained frozen pretty solid but with enough give for traction. Still caution needed as a solid ice layer lies beneath the snow. Where the snow was thin, the ice remained. Took a fair while to work around through the woods as they are thickish with lots of sapling hemlocks and white pines, both with dead branches sticking out at eye level. Finally made it to an area at the stream level with long stretches of solid looking snow going up the slope. Had been out for more than enough by then as this was to be an easy rcy run (still have sore quads from Sunday). Figured our normal trails would be more of the ice work. So decided on doing several runs up the snow slopes and then heading in to the sunny window and hot cup of coffee. Finally found a reasonable route to run after 3 attempts and headed home. | ||
| Note | |
| Just spent an hour and half watching this computer defrag. Why isn't this any quicker or automatic or something after all these years. MS continues to jerk us around with their same basic junk they stole from DR many years ago. My rant for the day. | ||
| C • I hate to say it, 2 | ||
Monday Mar 10 | ||
| Cycling warm up/down (Recumbunt) 10:00 [1] | |
| weight:149lbs shoes: DS Trainer X | ||
| Easy effort loosening up legs. Quads, hamstring sore from yesterday's run. | ||
| Stretching 15:00 [0] | |
| shoes: DS Trainer X | ||
| Was heading to the Nautilus area and mentioned to one of the Trainers about the sore legs from the run. She recommended stretching mainly, to get the legs recovered. Then she demonstrated several leg stretches using a yoga band. So followed her program which seems to have helped start the rcy process. That and time, should be good as ever. | ||