Training Log Archive: richf

3-4 on trails and cross country, then pick up shadow for 6 on park paths, then exchange for maguinness and 3 more on park paths. Feeling sluggish after yesterdays good workouts late. Not very fast. Just trying to get my body accustomed to going for longer times.

Another net time while investigating used bikes. This time from work to adam morgan and dupont areas. No luck. Interesting running weaving amongst the walkers. Wouldn't want a steady diet of this. Feeling much faster and more agile without the pack though. Force myself to stay moving by turning around the blocks whenever encountering a red light. Not unlike my orienteering strategy sadly.

stretch after run for 15 then weights for 45

after weights watching NCAAs. Just some easy base miles.

Time is net running over 2+ tour of local bike shops loking for a replacement commuter and back-up MTB. Thought was to find higher end used/consignement. No luck. Even though not moving fast and breaks still a good run given carry of a pack with 2 liters of water, bike shoes, own pedals, jacket, etc. Turned out to be handy to have the pack as it contained gloves and a hat as well and the last 30 minutes of running were in 40 degree drizzle in the dark.

too busy with chores

Today it is miserable out. 30's, drizzle, and windy. Probably my least favorite. Therefore I linger at work until I know I'll have the work gym to myself and can just jam the stereo to CDs of my choosing. Normally the others choose TV, which I don't like in general, and in particular shows I can't stand ...wheel of fortune/access hollywood/shock tv.

Easy warm-up then three long (15:00) intervals of steadily increasing pace each until the HR kicks over 170 bpm. Easy running in between. Stride never seems to open up, even in the sub-6 pace periods. Probably due to the long-ride yesterday.

Stretch after running then weights for 30.

Large block review: Felt good today in the gym and wanted to step back and look at the bigger picture. Reviewed and noted for Sept, Oct, Nov, avg weekly training: run 12 miles, bike 1.5 hours, and no strength training. Some earlier months were even worse. I can tell that consistency of training is getting more important with age and this looks horrible going back for the last few years. The three or four major contributing factors have all been dealt with as of fall but I guess it never really hit me how much I missed everything until getting a training routine re-established.

Thinking about this leaves me happy just to have gotten volume up again without incident. Volume build looks sensible- the run build was consistent at +2 miles per week and 2 days/ wk of 30-45 minutes with the weights for the last twelve weeks missing only a total of three sessions.

Weight and body fat down from lifetime highs of 173/20 in mid-dec to current 168/16 -not optimal but a satisfactory rate of decline to race well by summer without having to give up either my wine collecting or chocalate croissant habit. This is a good thing because without them I could be really cranky. Still no event plan for 04 though. Need to check with paul and see what his AR availability is.

Win the day off lottery with perfect trail conditions and weather. Trails in super shape and 60F. First post hurricane ride at Avalon/Hilton. Changes in obstacles and routes. Feeling slow and sorting out certain handling issues that were identified over the weekend but having a great time. Despite the ride length and area popularity see only two others, both solo, over the time I am out.

just a short cruise in the park with Shadow and maguinness to keep them under control.

Up til 4 am sat for poker, drinking, and shooting the breeze withpals. Perfect for a few hours of becoming one with a chosen piece of furniture. We are all collecting the wages of sin. Our planned new light trails ride is scrubbed. No training today. Great game for Duke and MD.