Training Archive: walkIn the 7 days ending 2008-04-27:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Apr 27 | ||
| Event: WCOC Macedonia | ||
| Trail run warm up/down 15:00 [1] | |
| weight:148lbs shoes: VJ Twister | ||
| Macedonia SP - 50, grey. Jogging to warm up, then stretch and jog back. Then ready to go. | ||
| Orienteering race 1:21:22 [3]*** 7.55 km (10:47 / km) | |
| shoes: VJ Twister | ||
| Macedonia Red - Nice course to S part of map, dodging amongst the barberry. Pretty good run though slow. Bobbled a couple and hesitant on others, esp misplaced control and misnumbered control - eh! details.
Peter Goodwin's last event as he graduates onto golf status and house finishing in NH. A northern chapter of WCOC? | ||
| C • Looks like 2 | ||
Red - Splits | ||
Saturday Apr 26 | ||
| Strength (nycb 2) 55:00 [1] | |
| weight:148lbs | ||
| Regular routine and felt it as haven't done this for a while. Should have been as the achy parts felt the moves, like going into First Position. | ||
| Note | |
| Garden status - With threat of rain in the forecast, fertilized grass, planted the first round of veggies: broccoli, cabbage, kale, parsley and 3 types of lettuce. Save on gas by walking out the door;-} Then sprayed hemlocks with dormant oil after noticing an infestation of wooly adelgids. Get 'em. | ||
Friday Apr 25 | ||
| Trail run 1:00:00 [1]6.0 mi (10:00 / mi) | |
| weight:148lbs shoes: Attack II | ||
| Horse Tr, to (35') and from (25') the Y - 65, hazy sun.
We thought we'd be ambitious and run over to the Y. We knew of trails thru Mcleans, the Horse trail, that got close. I had spotted what looked like another possible trail off Canton Rd that might get really close. Sure enough, turned out to be an old woods road that went almost directly there, after passing a couple of abandoned vehicles, a volvo station wagon and an Econovan. Wound up about 50m from the parking lot for a very nice warm up plus stretching going out, thus the longer time, and easy run back via a more direct route. | ||
| Stretching 12:00 [0] | |
| While Lyn headed to swim, I went off to stretch hips/back etc for a while and then would join her swimming. | ||
| Water 5:00 [1] | |
| Got down to the pool and could see no sign of Lyn. So hopped in for a quick set of 4 crawl laps and headed off to shower and hope to catch up with her in the lobby.
But no Lyn. Waited and waited. Almost snuck in to the women's changing room to look for her. 20' went by and hoped she hadn't missed me and run home already. Finally out she comes - she was 2 lanes over all the time - supposedly waving and calling out. Hmmm! Guess I'm just getting old, imagine not checking out all the hot ladies in their swim suits;-} | ||
Thursday Apr 24 | ||
| Trail run 1:20:00 [2] | |
| weight:148lbs shoes: DS Trainer XII | ||
| Horse-Purple Loop - 65, hazy spring sun. What's with the heat?
Nice run, steady with long stretches at a higher pace with focus on stride, foot plant and other form things. Tried to distract from the soreness of the R butt/lower back. Didn't fully but didn't make much difference and felt better than just slogging along. Actually we got into some really nice pace/rhythms for a while but the legs would remind that they were tired and heavy. Kept ignoring them and pushing along. They finally won on the road section home. Nice day. Got to the new library this afternoon. Really nice, almost to the out did themselves department, but that's ok. Our home away from home. Restocked the book supply, returning a bunch of uninspiring things. Hopefully the coffee bar opens soon. | ||
Wednesday Apr 23 | ||
| Strength (Chipping) 2:00:00 [1] | |
| weight:149lbs | ||
| 85, sunny - Spent the day cleaning up after the celebration of Earth Day - chipping the oak, small trees and lots of downed stuff from the winter. About 2 hours in the morning, a full tank of gas, lunch and refilled about half way as ran out of gas. Then tried to restart the chipper. That in itself was worth the training time. Would turn over a few times, cough once or twice, and die. Sprayed alcohol starter fluid down the spark plug hole (it's right on top of this machine) and it would turn over a bit more vigorously, cough a bit more and then die. Went off to buy more gas, some lawn fertilizer and veggie plants that were out (a surprise as didn't think they would be out this early) and finally some beer, as there are no pink pubs around here, so have to buy our own.
Started to cool off a bit but chipper still didn't want to go. Lyn attacked the spark plug with sand paper and gas to clean it. Another surge of starter spray and boom - off we go for another hour or so. All gone but some chips. Lyn turned over the rest of the garden while I was chipping so planting will be next on the agenda when some rain is forecast. | ||
Tuesday Apr 22 | ||
| Road run warm up/down (Stretching) 15:00 [1] | |
| weight:150lbs shoes: DS Trainer XII | ||
| To Horse Tr Entrance - 60, hazy sun. Nice
Easy attempt at running to start; then series of stretches working on back. Had done a few before leaving as well. Hip seems more or less ok but muscle in R lower back is tight again and could feel every foot step, esp downs. | ||
| Trail run intervals (fartlek) 1:04:00 [4] | |
| shoes: DS Trainer XII | ||
| Horse tr-Purple loop - Got going on this loop and did a series of speed pick ups along the Esker Rd section to see if pacing affected back, didn't make much difference except would be done sooner. So kept the series going focusing on the slight downhills with rcy on the slight ups. The started up again along the Purple and again on the Main Tr. Good run until I hit a stump with the L foot and jarred the L leg trying to recover. That kind of used up all the adrenaline and was more of a slog through the last series of little hills. Or maybe was just spent by then.
Nice run on a great day. Fun with Lyn for a while on the last bit of Main Tr, running stride for stride through the beautiful woods. Then she went and broke the spell by trying a different pace to see if it improved the slightly sore glute she has developed. Didn't but she decided to speed a bit and was gone. Fortunately it was the end of the run and there wasn't much gone in her either. | ||
| Stretching 20:00 [0] | |
| Lots of stretching of the back/hips/tfl after while the coffee brewed.
Then coffee, with the ice pack on the back, out on the back porch. Well - some one has to enjoy the lovely day! | ||
| Strength 1:00:00 [1] | |
| Lumbering - Coincidentally celebrated Earth Day by, what else, cutting down an awkward oak tree and several small ones. The oak was about 9" D but growing up in random directions, mainly towards the garden. So time to get a bit more light in though there are still several more layers of trees to make up for its departure. One of the down sides to living in woods.
Small engines are always one of the challenges and frustrations of life. They never seem to want to start, esp after sitting around all winter. The chain saw acted according to script and took lots of pulling and still didn't want to start. Tried to find the spark plug to check and squirt alcohol spray start stuff in. Never did, though did find the air intake hole. Played around some more, with and without the choke on. Eventually it started and off we went. Then I realized I could have squirted in the air intake - duh! So I cut and Lyn played carter, carrying the cut up log bits and stacking them. Went fine until she grabbed a length that still had a long branch attached - just can't deal with the big stuff. Tomorrow - chip up the brush. Trees come down so easily, but take so long to clean up after. | ||
Monday Apr 21 | ||
| Cycling (Recumbunt) 11:00 [1] | |
| weight:151lbs | ||
| Loosening up, warming up. | ||
| Stretching 20:00 [0] | |
| Lots of working on the tfl and back area, and then the hamstrings with the yoga band. That was enough. Lyn had gone directly to swim a few laps instead on the machine room. So we converged on the car about the same time and headed off to sit in the sun on the back deck, and fell asleep. Recovery day. | ||