Training Log Archive: richfIn the 31 days ending Oct 31, 2004:
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Sunday Oct 31, 2004 #
running 30:00 [3] 4.0 mi (7:30 / mi)
hill repeats. was planning on more but not today.
swim 10:00 [1]
more floating really
Note
My big nod to orienteering is to carry a map while we walk in the park with the dog for an hour plus. Can’t get any serious training in today. The in-laws are in town and I am still recovering from last night’s dinner. A fine dinner it was. Besides the in-laws with a birthday to celebrate my own parents stopped by to toast completion of a major certification exam, and everybody is excited about the impending arrival (Nov 17th +/- ?). Kristin, who had been discouraging my consuming “the really good wine” without her, gives a complete green light for indulgence.
With all due respect to Nadim and his own dietary indiscretion I mock brownie/blondie angst. If you are going down you should go down big that’s my view. Then you know it was worth it.
Last night’s celebratory diet:
Food:
Coriander crusted moulard duck with peach and crushed olive relish
A whole beef tenderloin with a fresh rosemary rub
Baked potato stuffed withed whipped egg/cream and cheese
Lots of bread with lots of butter and olive oil
Assorted veggies
Chocolate soufflé
There was also a significant liquid calorie count. Because there are empty bottles there must have also been wine from:
Stellenbosch
Guigal
D’arenburg
Marquis Philip
Paul Hobbs
Beaucastel
Kumeu River
Fortunately my love of food and wine is balanced with my love of exercise as it’ll take me a week to run this off. It’s not going to help that I’ve swapped bike commuting for car in case I need to join Kristin at the hospital. My budget also prevents my repeating this spectacle frequently. In the meantime I live up to the Fat & Happy MTB team motto and stay away from Mr. Scale.
With all due respect to Nadim and his own dietary indiscretion I mock brownie/blondie angst. If you are going down you should go down big that’s my view. Then you know it was worth it.
Last night’s celebratory diet:
Food:
Coriander crusted moulard duck with peach and crushed olive relish
A whole beef tenderloin with a fresh rosemary rub
Baked potato stuffed withed whipped egg/cream and cheese
Lots of bread with lots of butter and olive oil
Assorted veggies
Chocolate soufflé
There was also a significant liquid calorie count. Because there are empty bottles there must have also been wine from:
Stellenbosch
Guigal
D’arenburg
Marquis Philip
Paul Hobbs
Beaucastel
Kumeu River
Fortunately my love of food and wine is balanced with my love of exercise as it’ll take me a week to run this off. It’s not going to help that I’ve swapped bike commuting for car in case I need to join Kristin at the hospital. My budget also prevents my repeating this spectacle frequently. In the meantime I live up to the Fat & Happy MTB team motto and stay away from Mr. Scale.
Saturday Oct 30, 2004 #
bike (commuting) 45:00 [2]
rhr:52
running errands for dinner
Friday Oct 29, 2004 #
running 53:00 [4] 7.0 mi (7:34 / mi)
rhr:52
easy warm up
2 x 15:00 hard @ 7:30 start slowly accelerating to 5:30
10 min of cool down
2 x 15:00 hard @ 7:30 start slowly accelerating to 5:30
10 min of cool down
bike 15:00 [2]
stationary spin post run
Thursday Oct 28, 2004 #
rest 1 [1]
rhr:55 (rest day)
Wednesday Oct 27, 2004 #
swim 29:30 [3]
Meeting at dulles with someone on layover so again no bike commute.
1640
The two indoor pools are crowded so its outside. Although I prefer outside in concept, I prefer not cold. During fall/winter/spring this is the coldest pool. Great for laps but not leisure so I haven't been so much lately. After warming up easy I switch to laps and I feel really depressed about my pacing. Feel like I am working way too hard and going much slower than only 3 days ago. It isn't until I get home that I think to check and the indoor pools are yds the outdoor is meters. HA HA very funny. Not.
1640
The two indoor pools are crowded so its outside. Although I prefer outside in concept, I prefer not cold. During fall/winter/spring this is the coldest pool. Great for laps but not leisure so I haven't been so much lately. After warming up easy I switch to laps and I feel really depressed about my pacing. Feel like I am working way too hard and going much slower than only 3 days ago. It isn't until I get home that I think to check and the indoor pools are yds the outdoor is meters. HA HA very funny. Not.
weights 32:00 [2]
A little fatigued by todays swim.
elliptical trainer 20:00 [3]
Tuesday Oct 26, 2004 #
running (mixed surface) 1:03:00 [2] 8.0 mi (7:52 / mi)
Definately going faster today without a big jump in effort. Just cruising the miles with Shadow in the last of the afternoon sunshine. A perfect fall day; I would have kept going if I had been running more latley. On less than 20miles/week over the july/aug period 23 in 3 days is probably enough. No running tomorrow.
Monday Oct 25, 2004 #
running (trails) 58:00 [2] 6.0 mi (9:40 / mi)
Morning with the hound. I am so not a morning runner. One of the things most attractive about orienteering (for me anyway) is the whole mid-day start aspect. In Baltimore fro work today and tomorrow so no bike commuting.
Sunday Oct 24, 2004 #
running (orienteering) 1:44:00 [2] 9.0 mi (11:33 / mi)
rhr:52
QOC at wheaton. Hadn't planned to run this but it's 5 miles from the house, I'm feeling good off of yesterday's rest on the back of two solid training weeks, and the rain has stopped.
Kristin insists I take Shadow along and it works out okay. To protect the ankle I keep the pace down and stay on the trails a lot which makes for really long routing (estimated 9 miles covered relative to a 8.68k course). Pause to throw sticks in the pond on 5,13,15 b/c the canine shows no signs of tiring.
Fun day and a nice course.
Kristin insists I take Shadow along and it works out okay. To protect the ankle I keep the pace down and stay on the trails a lot which makes for really long routing (estimated 9 miles covered relative to a 8.68k course). Pause to throw sticks in the pond on 5,13,15 b/c the canine shows no signs of tiring.
Fun day and a nice course.
swim 30:00 [3]
1600
An evening workout tacked on for a few factors:
1-Not sure how much time if any I'll have tomorrow and I'd like to keep the inertia of the alst few weeks in the weight room.
2-Although running easy today it was clear I had no juice on the uphills.
3-Mr. Scale says I'm up 15 post-snowshoe. It's most definately not all muscle.
An evening workout tacked on for a few factors:
1-Not sure how much time if any I'll have tomorrow and I'd like to keep the inertia of the alst few weeks in the weight room.
2-Although running easy today it was clear I had no juice on the uphills.
3-Mr. Scale says I'm up 15 post-snowshoe. It's most definately not all muscle.
weights 31:00 [2]
Trim the upper body work, mostly legs and core.
Saturday Oct 23, 2004 #
rest 1 [1]
(rest day)
Full stop rest.
At K's appt this week they indicate she may be ahead of schedule. Had a good couple of days strung together and need to do more of my share of the baby prep.
At K's appt this week they indicate she may be ahead of schedule. Had a good couple of days strung together and need to do more of my share of the baby prep.
Friday Oct 22, 2004 #
running (trails) 40:00 [1] 4.0 mi (10:00 / mi)
Working from home today it's out for the rare afternoon run with Shadow. Left ankle still weakened. Can really tell when its on the downhill side of a traverse. Given my pace I throw the ball a lot.
elliptical trainer 59:00 [3]
Steady HR 145-155 to make up for no real cardio benefit of the run. This probably burned some cals.
bike 28:00 [2]
cooling down
Thursday Oct 21, 2004 #
running 45:00 [2] 5.0 mi (9:00 / mi)
easy day
Wednesday Oct 20, 2004 #
swim 30:00 [3]
1550.
Ankle a little too tender to run and its cold drizzle so its a gym day.
Ankle a little too tender to run and its cold drizzle so its a gym day.
weights 32:00 [3]
elliptical trainer 30:00 [3]
bike 31:00 [2]
Tuesday Oct 19, 2004 #
running (trails) 1:23:00 [2] 9.0 mi (9:13 / mi)
At night. Tried the lighting suggestion recommended on the discussion group. Awesome results other than:
http://www.attackpoint.org/discussionthread.jsp?me...
1. Having a good time and push the mileage a little too far. I could feel my lower leg stabilizing muscles tiring and thought about dropping to a walk. Just after this and about 10 minutes from home I twist an ankle on a root. Hope it'll be okay tomorow with a day off running.
2. At one point Shadow blows by at full tilt and almost catches a beaver on the edge of the creek. He breaks off when I yell. Mostly he's just curious but it would have been ugly for all if he had caught it or pursued it into the water.
http://www.attackpoint.org/discussionthread.jsp?me...
1. Having a good time and push the mileage a little too far. I could feel my lower leg stabilizing muscles tiring and thought about dropping to a walk. Just after this and about 10 minutes from home I twist an ankle on a root. Hope it'll be okay tomorow with a day off running.
2. At one point Shadow blows by at full tilt and almost catches a beaver on the edge of the creek. He breaks off when I yell. Mostly he's just curious but it would have been ugly for all if he had caught it or pursued it into the water.
Monday Oct 18, 2004 #
rest 1 [1]
(rest day)
full stop rest
Sunday Oct 17, 2004 #
swim 30:00 [3]
1450
weights 33:00 [3]
running 1:00:00 [3] 7.0 mi (8:34 / mi)
The day is consumed by chores. Slip to the gym in advance of close for the swim/lift/treadmill brick. Best workout in a while.
Saturday Oct 16, 2004 #
running (trails) 20:00 [4] 3.0 mi (6:40 / mi)
w/sh
Friday Oct 15, 2004 #
swim 32:00 [3]
1350
weights 42:00 [3]
Thursday Oct 14, 2004 #
running (trails) 54:00 [2] 5.0 mi (10:48 / mi)
(rest day)
Mostly a recovery run and plod. Includes stops for Shadow to swim. Onlookers gape in awe of his raw swim/climb power. The drop in temps has thrown him over the edge to insanely high energy levels. To compound things I ran across an interesting quote from some vet yesterday. Apparently dogs gain conditioning for running faster than humans. So the more I run the faster I get but he gets faster faster. I think I'll adopt a new strategy. I'll order him a dog pack and fill it with weights when we go out. Lots of weights.
Wednesday Oct 13, 2004 #
bike (commuting) 40:42 [4]
Rolling in strong today to make a meeting on time. Added motivation from my inability to crush the roadies yesterday. Dropping thin tire team kit clad groups on the uphill while riding the 20-year old MTB and wearing a back-pack was one of my great springtime commuting pleasures. It would be nice to restore the ability to excersise this option at my discretion.
running (mixed surface) 57:00 [1] 6.0 mi (9:30 / mi)
Ready to rest for the balance I find out that Shadow has no signs of being fatigued by my morning ride. Off in the dark to the park more for his benefit.
Tuesday Oct 12, 2004 #
bike (commuting) 54:00 [3]
Ride in on a longer route.
Feeling strong and thinking I have taken back a gear lost since spring. Get to to Gtown and notice the flags on the bridge indicate I had the benefit of a big tailwind. Oh well it was a fun though while it lasted. Hope the wind dies before the homeward leg.
Feeling strong and thinking I have taken back a gear lost since spring. Get to to Gtown and notice the flags on the bridge indicate I had the benefit of a big tailwind. Oh well it was a fun though while it lasted. Hope the wind dies before the homeward leg.
bike 26:00 [2]
bike (commuting) 20:00 [4]
The ride home. 10 easy then killing it on the uphill to stay ahead of then with some roadies. After 20 I have to drop and spin. Sad for me.
running (asphalt park paths) 37:00 [2] 4.0 mi (9:15 / mi)
Brick from the bike with Shadow.
Monday Oct 11, 2004 #
bike (commuting) 52:00 [3]
Drive in ride home. Remember lights but forget helmet. Nice ride.
running (road) 40:00 [3] 5.0 mi (8:00 / mi)
On the lit streets through the neighborhood which means hills. With shadow.
Sunday Oct 10, 2004 #
windsurfing 1:30:00 [2]
Today was going to be my firs event in a while and Shadow's intro to competition orienteering but a christening reception trumps my running plans. Squeeze in a good evening session. Winds a bit light but some planing and a nice sunset.
swim 30:00 [3]
1200 on the way back from windsurfing. Got to be careful or I'll bulk up.
weights 28:00 [2]
Mostly lower and core.
Saturday Oct 9, 2004 #
rest 1 [1]
(rest day)
the double no train for chores
Friday Oct 8, 2004 #
rest 1 [1]
(rest day)
R-HR high this morning (goes with my current weight) so it's time to rest.
Thursday Oct 7, 2004 #
running (trails) 50:00 [3] 5.0 mi (10:00 / mi)
Mid-day run on PTO. At sugarloaf mtn with Shadow (who has the green light to resume his training today). Start of in the trail shoes running heavily boulderd and hilly trail. Carry a pack with water and a heavy pair of hiking boots.
running 30:00 [2] 2.0 mi (15:00 / mi)
Ankles and feet getting tired I switch the shoes to the boots for more support and just trot the balance.
swim 26:00 [3]
Evening. 1000 warm-up for weights. I really don't like to swim or lift but I always seem to perform a lot better and have fewer injuries when I make the time for both.
weights 31:00 [2]
Wednesday Oct 6, 2004 #
bike (commuting) 50:00 [2]
in
running (treadmill) 46:00 [4] 6.0 mi (7:40 / mi)
Mostly just killing time at the work gym waiting for a 10 pm con call to start. Seeing Nadim yesterday helps motivate my desire to build enough running base to compete. Maybe by Avalon. Easy warm-up two long fast pieces with 10 minutes recovery between and some walking to cool down.
As an aside:
1. Antibiotics are really doing the job. IT FEELS SO GOOD NOT TO BE SICK.
2. I am working too much and need to take tomorrow off.
As an aside:
1. Antibiotics are really doing the job. IT FEELS SO GOOD NOT TO BE SICK.
2. I am working too much and need to take tomorrow off.
Tuesday Oct 5, 2004 #
bike (commuting) 1:53:00 [2]
running (treadmill) 56:00 [2] 6.0 mi (9:20 / mi)
night at the gym
Monday Oct 4, 2004 #
bike (commuting) 56:00 [1]
Drive in and eave to ride home at 6:45. Left the lights and helmet on the kitchen counter so it becomes a very slow trip on the path as it gets dark dark.
swim 23:00 [3]
900 as warm-up for weights
weights 38:00 [3]
Sunday Oct 3, 2004 #
rest 1 [1]
(rest day)
A good week even with the lowish volume so today it's just chores and rest. As a plus the antibiotics seem to be getting the upper hand on whatever was kicking my butt.
Saturday Oct 2, 2004 #
running 40:00 [2] 5.0 mi (8:00 / mi)
Friday Oct 1, 2004 #
swim 20:00 [3]
800 to loosen up for the weight room
weights 38:00 [3]
A minor portion of the week but a big portion of what it takes for me to reverse the slide.