Saturday Mar 22 |
 | Orienteering long 2:19:44 [2] *** 12.68 km (11:01 / km) +425m 9:26 / km | |
| spiked:18/20c weight:148lbs shoes: VJ Integrator |
| Tarrywile - Joe's Du-O - 35, sunny, clear woods, trails wet/muddy in places. No snow!
Nice long course. Up and down all the hills, naturally, so good workout. Able to run except for the steeps and the rocky bits. Of course that is quite a bit of T'wile. O wasn't too bad though nothing difficult and those got really well. May have taken longer route to 2, W of pond by water tank as didn't see route to E (and how many times have I run here?) Then bombed 13, going down to inspect minor unmapped cliffs too soon. Real problem was 17, instead of staying higher, thought I was on the contour but wound up dropping way low and looked UP! to see bag at TOP of a reentrant - 12 lines of climb instead of 3, and then had to turn around and go down it. Ugh!
Nice to get back into the woods, though feet didn't like getting back into O shoes and have blisters on both heels. Need to HTFU them before next week. Lyn managed to really blister one heel, tearing the skin. Ouch. And we won't mention the dog poop she managed to step in at the start.
Thanks Joe. Good turn out on a nice day. |
Thursday Mar 20 |
| Trail run 40:00 [1] 3.0 mi (13:19 / mi) | |
| weight:149lbs shoes: Attack II |
| Mcleans Short run on the Esker - 40, gray with sprinks, strong wind. Esker trail nice and bare soft ground until it drops down to the bridge. The drop and the section to the bridge still icy though passable, slowly. Skipped the end of the Horse tr which was icy Tues and bushwacked up the creek to the road.
Normal warmup with stretches, then good run until icy parts.
Music of the day trickling through depths of the run was the Rach 2nd, supposed to be one of the most romantic pieces ever written. Perhaps it lingered because it's our 37th, or because the florist happened to make a delivery just as we were heading out the door, or perhaps because it is such a beautiful piece. Regardless with it drifting around between the ears, without the benefit of any "i"s or pods or ear buds or other gimmicks, made for a very fine run. But aren't they all.
Oh and then - as a reminder - I hate plumbing projects, esp on 33 year old houses. For some reason we have no pressure or flow at the kitchen sink. We have cleaned sand from the aerator many times. After spending the afternoon pulling everything possible off the faucet, flow has been reduced even further. Guess I'm not a particularly good success with those sorts of pipes. |
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| C • Happy anniversary! 4 |
| Stretching 10:00 [0] | |
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| After the run while waiting for the shower, mainly the left leg and a bit of R. |
Wednesday Mar 19 |
| Erg warm up/down 10:00 [1] | |
| weight:151lbs shoes: DS Trainer X |
| Gradual loosening up but butt started to not like the seat so decided that was enough. |
| Strength (Strive) 1:30:00 [1] | |
| shoes: DS Trainer X |
| Another go at these new machines. The initial confusion among the trainers and the trainees remains so just went at it. Set the eccentric cam in the 1-2-3 order rather than 3-2-1 that I thought they said Monday. Made a big difference - you start with an easier steady loading rather than a high initial force. Was able to get the weights more into the expected range. Was feeling many sorenesses this morning from the two days of effort. This sessions seems to have eased and drained off some of that. |
| Stretching warm up/down 10:00 [0] | |
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| More leg work with the yoga band. This seems to be helping the hams. Maybe they are right about stretching being helpful. |
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| C • . 9 |
| Note | |
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| The Best and the Brightest I read about 2/3 of this but kept having trouble getting to it. After four renewals, I reached the end. It was a painful book to read, even after all these years. What these guys did to the country and the world was totally irresponsible. The book's reviews provide a good summary. Unfortunately, it could almost be a current history: ignore the names and the dates and the situation is eerily familiar, and just as irresponsible. |
| Note | |
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| Boomsday - Something light to follow the above turned out to be more of a follow up but in current times. This time sad satire reflecting where things could go. |
Tuesday Mar 18 |
| Trail run long 1:14:00 [1] 6.0 mi (12:20 / mi) | |
| weight:150lbs shoes: Attack II |
| Purple Route - 35, gray, damp feeling. Mixed trails with some deep snow remaining in the deep pine woods. Lots of ice sections esp the last couple of hills making for very dicey footing. Stretches of bare trail made it worth it. Haven't done this route for quite a while to avoid the long road approach, but the body parts seem to have appreciated the winter break. The run felt good and got into some really nice zones, esp on the bare trail and when Lyn got feisty on the final section home.
The body did discover some new sections after the changed exercises on the new machines yesterday. Wasn't sure I'd be too spiffy on the run today but I guess different parts were involved. Tomorrow should be interesting when all these parts go on strike. |
Monday Mar 17 |
| Cycling warm up/down (Recumbunt) 10:00 [1] | |
| weight:148lbs shoes: DS Trainer X |
| Easy loosening up with a quickening spin while watching the "heads" go on about the BS meltdown/bailout. |
| Strength (Strive) 1:00:00 [1] | |
| shoes: DS Trainer X |
| A totally new set of machines have appeared to replace the nautilus machines. They are not quite comparable machine to machine and in a mixed order. The Nauts went legs to various arms and upper body to back and crunches. The new routine goes from big leg muscles to various arms and back things to legs to back and crunch. Also these have 3 different setting on the cam to emphasize the force at different parts of the stroke and supposedly working different aspects of the muscles. The trainers had been trained on it this morning and were struggling trying to explain to many confused people coming in all afternoon while I worked through a set. Strange - now I have to start all over with the weight settings, just as I was getting used to the Nauts. So probably a good thing to change and get a different workout. |
| Stretching warm up/down 10:00 [0] | |
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| Did a couple minutes on the erg, but was about to fall off - so did a set of leg stretches of the hams/quads with the yoga band. |