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Training Log Archive: dcady

In the 30 days ending Nov 30, 2011:

activity

time

miles

strength

7:40:38

running

5:56:29

3.0

4.83

walking

4:49:31

stretching

3:21:28

bike

1:55:42

Total

23:43:48

3.0

4.83

1:24

0:00

» now

Wednesday Nov 30, 2011 #

walking 20:29 [1]
shoes: VJ Falcons 10

To the subway and then to the JCC and then back.

strength 41:23 [3]

At the JCC. (Barbara had the car and it is easier to get to on public transport.) So many people. Had to maneuver around folks to get all the machines in. Did planks afterwards.

stretching warm up/down 11:31 [1]

Tuesday Nov 29, 2011 #

stretching warm up/down 9:10 [1]

walking warm up/down 8:00 [1]
shoes: Asics 2160

running (Treadmill) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics 2160

First time on the treadmill in a very long time. Not too bad. Watched over the air TV.

Monday Nov 28, 2011 #

stretching warm up/down 12:22 [1]

bike warm up/down 5:00 [2]

strength 43:55 [3]

At the JCC. Ellen on one TV. CNN on another. And ESPN on the third.

Sunday Nov 27, 2011 #

running 30:43 [3]
shoes: Asics 2160

Into the park around the lake and back. A little damp but not actually raining.

stretching warm up/down 9:00 [1]

walking 8:57 [1]
shoes: Asics 2160

Saturday Nov 26, 2011 #

bike warm up/down 5:00 [2]

stretching warm up/down 10:05 [1]

strength 42:16 [3]

Friday Nov 25, 2011 #

stretching warm up/down 9:23 [1]

running 30:04 [3]
shoes: Asics 2160

Ran 6 hills in the cemetery. Did not notice any problems related to medication. There is a little problem related to left ankle. At certain angles and with weight on it, it is painful. This is not an issue most of the time but sometimes on a steep uphill, it is. I can alleviate the pain by doing a ball strike rather than a heel strike. I had to do that a couple of times.

walking warm up/down 8:19 [1]
shoes: Asics 2160

Wednesday Nov 23, 2011 #

bike warm up/down 5:00 [1]

strength 42:05 [3]

At the Y. Lots of visitors picking up packets for the Turkey Trot which I am missing this year.

stretching warm up/down 11:28 [1]

Tuesday Nov 22, 2011 #

stretching warm up/down 9:04 [1]

walking warm up/down 7:10 [1]
shoes: Asics 2160

running 30:42 [3]
shoes: Asics 2160

Light rain but tolerable. End of the day into darkness. Loops in the park to add up to the time.

Monday Nov 21, 2011 #

strength 40:00 [3]

At the JCC.

walking warm up/down 5:00 [1]

stretching warm up/down 14:14 [1]

Sunday Nov 20, 2011 #

walking 1:14:42 [3]
shoes: Asics 2160

Barbara and I went for a walk after dark in the neighborhood. Peeking in windows.

Saturday Nov 19, 2011 #

11 AM

stretching warm up/down 9:48 [1]

walking warm up/down 7:26 [1]
shoes: Asics 2160

running 30:13 [3]
shoes: Asics 2160

In the park. A super nice day for November. Sunny, 50 degrees. No snow yet.

Friday Nov 18, 2011 #

Note

Started on Rapaflo (silodosin) at suggestion of urologist. Worried about affect on athletic performance but willing to try it anyway as I'm in an off-season mode.

4 PM

stretching warm up/down 10:48 [1]

strength 43:52 [3]

At the Y. Hardly anybody there which was fine with me.

bike 30:00 [2]

Biked to and from the Y. 13:11 going and 16:49 returning. Cold, 41 degrees, but manageable. Return trip was in the dark which was scary, but manageable.

Thursday Nov 17, 2011 #

walking warm up/down 8:22 [1]
shoes: Asics 2160

running 30:41 [3]
shoes: Asics 2160

Combined an errand - returning books to the library - with a run as the sun was setting. Dark by the time I got back.

Wednesday Nov 16, 2011 #

11 AM

walking warm up/down 5:00 [1]

bike 25:29 [2]

Getting to and from the gym.

strength 43:09 [3]

At the JCC. Had a session with the advisor about stretching. They have machines for stretching these days! Didn't really learn anything I didn't know.

stretching warm up/down 11:13 [1]

Tuesday Nov 15, 2011 #

stretching 10:17 [1]

Forgot about stretching until after nap, later in the afternoon.

running 30:23 [3]
shoes: Asics 2160

For my resumption after all the walking in NYC over the weekend, ran the modest hills in the cemetery. Managed to get 7 in in 30 minutes. Would be an interesting experiential topology exercise to see how many could be done in that time without duplication. Workout felt good.

walking warm up/down 10:28 [1]
shoes: Asics 2160

Friday Nov 11, 2011 #

Note

From today till Sunday in NYC. A lot of walking. Friday over the Brooklyn Bridge, Saturday over the Manhattan Bridge and up to the East Village. Sunday from 34th St to Turtle Bay and back to 42nd St.

Thursday Nov 10, 2011 #

walking warm up/down 7:28 [1]
shoes: Asics 2160

running 30:40 [3]
shoes: Asics 2160

One lap of the park and then a loop in the neighborhood.

Wednesday Nov 9, 2011 #

bike warm up/down 5:00 [2]

strength 40:00 [3]

At the JCC in the afternoon. Such a crowd! Cybex machines not so bad.

stretching warm up/down 7:00 [1]

Tuesday Nov 8, 2011 #

10 AM

walking warm up/down 7:06 [1]
shoes: Asics 2160

running 30:12 [3]
shoes: Asics 2160

Went early in day as fog was clearing off. Once around park and then a loop in the neighborhood. I think I forgot to do stretching. Did do 10+ minutes of ice on butt.

4 PM

walking 30:00 [1]
shoes: Asics 2160

Walked over to the polling place to vote. Stopped at the new cupcake bakery on the way back for a free cookie (for voting). Bought a cupcake for dessert.

Monday Nov 7, 2011 #

bike warm up/down 5:00 [2]

stretching warm up/down 8:41 [1]

strength 41:27 [3]

At the Y around 4:30 PM. Easy access to the machines. Problems with traffic getting home.

Sunday Nov 6, 2011 #

walking 59:28 [1]
shoes: Asics 2160

Took a walk at dusk with B. Around the lake. Very nice. Good to see people out.

"Nice" graffiti around the lake.

An old sign in the process of being eaten by the tree.

Moonrise

9 AM

Note

Checking out the NYC Marathon.

Saturday Nov 5, 2011 #

walking warm up/down 7:27 [1]
shoes: Asics 2160

running 27:33 [3]
shoes: Asics 2160

On neighborhood streets. Took 2 advil before running and 11 minutes of ice afterwards. Seemed to help. Will keep experimenting.

stretching warm up/down 9:00 [1]

Friday Nov 4, 2011 #

bike warm up/down 5:00 [2]

strength 42:25 [3]

First time at the Jewish Community Center. Crowded, at least in comparison with the YMCA. Ran into two people I knew from "before." Got the orientation to the machines and then did a workout.

stretching 8:18 [1]

Next orientation session will be about stretching. Will be interesting to see what the guy suggests.

Thursday Nov 3, 2011 #

walking warm up/down 7:17 [1]
shoes: Asics 2160

running 27:42 [3]
shoes: Asics 2160

Out to the statue of David by the lake and back.

stretching warm up/down 10:29 [1]

Wednesday Nov 2, 2011 #

bike 25:13 [2]

Ride to the Jewish Center to check out the gym, and return. Got blood pressure checked, got brief tour. Go back on Friday for intro to machines. Quite a different vibe from the YMCA. We'll have to see if the Jews or the Christians gain a hold on my affections.

bike warm up/down 5:00 [2]

strength 40:06 [3]

At the YMCA.

stretching warm up/down 7:29 [1]

Tuesday Nov 1, 2011 #

stretching warm up/down 12:08 [1]

walking warm up/down 6:52 [1]
shoes: Asics 2160

running 27:36 [3]
shoes: Asics 2160

Around the park - mostly on the grass - at the end of a sunny and productive day. Got the outside furniture moved into the garage attic. Got the boat washed. Got the oil changed in the Ford.

Note

Exercise plan for Nov and Dec: 3x per week running for 30 min. 1x cross train, probably walk (for an hour). This is the minimum to give hamstring a chance to cure more. Weights 3x per week. No leg press.

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