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Training Log Archive: dcady

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  running14 11:15:14 9.0 14.48
  strength11 6:17:00
  walking15 4:10:15
  stretching11 2:04:00
  snow shoveling4 57:01
  Road Race2 47:44 6.21(7:41) 9.99(4:47)
  run/walk1 3:01
  Total28 25:34:15 15.21 24.47

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Friday Dec 31, 2010 #

strength 33:00 [3]

Thursday Dec 30, 2010 #

running 30:18 [3]
shoes: Asics 2150

A SUNNY DAY!!! Saw the sun for the first time in many days. It was great. I hope it helped my vitamin D levels although only my cheeks and nose were exposed. Very nice for the last run of the year and Ben's birthday too. He and his gal beat me out the door but we all got out early. Then on to Tax class and a nap later on. Can't beat it.

walking warm up/down 6:43 [1]
shoes: Asics 2150

stretching warm up/down 8:00 [1]

Had to skip plantar fascia stretch, runnin' out of time. French toast was waiting at the breakfast table.

walking 30:00 [1]
shoes: Salomon XA Pro 3D Ultra

To and from tax class added together. On the way home took a little detour on the wild east side of Main Street to look at some industrial buildings.

Wednesday Dec 29, 2010 #

strength 35:00 [3]

Listening to Alison Krauss and then Gnarls Barkley.

Tuesday Dec 28, 2010 #

running long (treadmill) 1:30:00 [3]
shoes: Asics 2150

On the treadmill as it was late in the afternoon and about to get dark and it was windy and besides I wanted to see if the Roku box would work where the treadmill is located. It did and I watched "Sunshine Cleaning." I would recommend it.

walking warm up/down 10:00 [1]
shoes: Asics 2150

Actually a bit more vigorous than plain walking since the treadmill has its own idea of what a warm up and cool down should be.

stretching warm up/down 12:00 [1]

Monday Dec 27, 2010 #

snow shoveling 10:23 [2]

Very fluffy. No blizzard for us.

strength 35:00 [3]

Very fluffy.

Sunday Dec 26, 2010 #

running 32:48 [3]
shoes: Asics 2150

CW around park and then around neighborhood. Lots of tourists at the FLW house. Cold, maybe single digits wind chill.

run/walk warm up/down 3:01 [2]
shoes: Asics 2150

Too cold to warm up by walking so walk/ran for the time.

walking warm up/down 4:50 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Thursday Dec 23, 2010 #

running long 1:30:01 [3]
shoes: Asics 2150

Big loop down to North Street up to Richmond, out Elmwood, down Hertel, down Starin, down Main to Leroy.

I had to get the long run in today because Christmas Eve would have been too impossible.

Ben's due home this evening.

walking warm up/down 12:26 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Wednesday Dec 22, 2010 #

running 30:56 [3]
shoes: Asics 2150

Ran in the AM which was odd for me. Liked it though. Then I went to tax class. Around the park and around the neighborhood. Not boring. Not enough time for stretching.

walking warm up/down 9:02 [1]
shoes: Asics 2150

walking 26:00 [1]

To and from class. Sidewalks in good shape.

Note

We are in full Xmas mode here at 148 W Humboldt.

Barbara is making pierogis...


and I'm decorating the tree...

Tuesday Dec 21, 2010 #

snow shoveling 17:00 [3]

Not much more than a dusting but worth getting cleared up anyway. Barbara wants to help so she asked me to buy her a shovel of her own. Which I did today. I am relishing this Tom Sawyer moment.

strength 35:00 [3]

Listening to "The Essential Johnny Cash."

Monday Dec 20, 2010 #

running 25:18 [3]
shoes: Asics 2150

A simple circumnavigation of the cemetery. A little slippy underfoot due to a passing snow shower but I was in no hurry.

walking warm up/down 11:09 [1]
shoes: Asics 2150

Stopped off at the mailbox on the way.

stretching warm up/down 12:00 [1]

Sunday Dec 19, 2010 #

Road Race race 23:55 [5] 3.1 mi (7:43 / mi)
shoes: Asics 2150

Freezer 5K sponsored by Morrisey's pub. Nice course around the cobblestone district and out to the end of the Erie Basin Marina and back. Only a split given at 1 mile. Mine was 7:32. Ended up second in age group to Dennis Sears who was way out ahead of me. Good food at end if a little crowded in the bar.


At the start...


Stretch run to the finish. Don't know why that gal is mad at me.


running 10:00 [3]
shoes: Asics 2150

Jogging warm up before race. This 10 minute warm up seems to help.

Saturday Dec 18, 2010 #

snow shoveling 18:08 [3]

Probably not more than an inch fell. But it drifted in places. Go the whole property done in this time this time.

walking 47:33 [1]
shoes: Salomon XA Pro 3D Ultra

There's a 5k race tomorrow so I didn't want a strenuous workout so I decided to go for a walk. Down Main, up Delevan and then back through the cemetery. It looks different when you are walking instead of running. A nice day even with a brisk wind.

I learned that I can get to the liquor store in less than 20 minutes.
C • I learned... 3

Friday Dec 17, 2010 #

strength 35:00 [3]

Thursday Dec 16, 2010 #

11 AM

running long 1:30:51 [3]
shoes: Asics 2150

Decide on numerous laps of the park because of the low chance of encountering cars, but still had to dodge a couple of snowplows barreling along. iPod helped to alleviate the boredom. Still, it is good to get out.

walking warm up/down 13:45 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Wednesday Dec 15, 2010 #

strength 35:00 [3]

Tuesday Dec 14, 2010 #

walking 26:00 [1]

Walking to tax class and home again.

snow shoveling 11:30 [3]

Kept track of the time for the first time. Only did the walk and up to the porch and the porch steps. Driveway will have to wait until we need it. Probably tomorrow and probably with the machine.
8 AM

running (treadmill) 30:00 [3]
shoes: Asics 2150

Had to go to tax class later in the AM so decided to run first thing before breakfast. Worked out fine. Pretty significant snowstorm outside at the time and even now, at 3:30 PM.

walking warm up/down 10:00 [1]
shoes: Asics 2150

This was the treadmill warm up and warm down which is more vigorous than I usually do but logged like a regular walk anyway.

stretching warm up/down 12:00 [1]

There was still time for a proper stretching.

Sunday Dec 12, 2010 #

11 AM

running 30:01 [3]
shoes: Asics 2150

It's a rainy day and only 36 degrees so why not run outside? Out and back around the golf course. Really was only light rain and very tolerable. Hat was an issue. Gotta work on that a bit.

walking warm up/down 7:11 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Saturday Dec 11, 2010 #

strength 35:00 [3]

Friday Dec 10, 2010 #

11 AM

running long (Treadmill) 1:30:00 [3] 9.0 mi (10:00 / mi)
shoes: Asics 2150

First long run on the treadmill in a long time. Watched 'Oh Brother Where Art Thou" which was excellent.

walking warm up/down 13:00 [1]
shoes: Asics 2150

Walked a little extra time while the movie was finishing.

stretching warm up/down 12:00 [1]

Thursday Dec 9, 2010 #

12 PM

strength 34:00 [3]

Wednesday Dec 8, 2010 #

5 PM

running 31:41 [3]
shoes: Asics 2150

A jog at sunset. I was a little disappointed that the illumination show in the park wasn't running yet. Out and back. A little slippery under foot. Coldest run yet: 22 degrees, 10 mph wind = 11 degrees wind chill. Clothes worked out fine.

walking warm up/down 7:17 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Listening to the jazz CD that went along with a PBS show a few years ago. Pretty interesting - John Coltrane, Miles Davis.

Tuesday Dec 7, 2010 #

11 AM

strength 34:00 [3]

Monday Dec 6, 2010 #

Note

Training plan for December and January: No hills, no speed workouts. Only running at about 10 min/mi, keeping to two long runs in each two week period. Run every other day. Calesthenics in between, two or three times per week. Do a few races. Resume hills and speed in February.

Note

Following in the footsteps of PG as I have in orienteering for so many years, I started training today to be a tax preparer. My gig will be a little different than his in that I'll be a volunteer for an IRS program administered by a local social service agency. After one training session, I can already see how doing taxes for people gets you involved in their lives in a way that no other stranger would be involved.
6 PM

running 32:09 [3]
shoes: Asics 2150

We had a nice little snow storm all day so the wise choice was to run on the treadmill. Pace was 10m/m. Actually lost track of the time and went a little longer than planned.
C • How much fell? 5

walking warm up/down 6:04 [1]
shoes: Asics 2150

stretching warm up/down 8:00 [1]

Had to skip a couple of stretches in order to make it to the dinner table in time.

Saturday Dec 4, 2010 #

10 AM

Road Race race 23:49 [5] 5.0 km (4:46 / km)
shoes: Asics 2150

Reindeer Run which starts within sight of my house and goes through the cemetery that I often run in. Wanted to break 24 and did. I ran 1:25 faster than last year. My time was good enough for second place in 65-69. About a tenth mile from the finish an old guy passed me and I thought, "Uh oh, what if he is in my age group?" So I hung with him, sprinted and passed him a hundred meters from the finish and then he sprinted and passed me in the chute. Turned out my instinct was correct. He took first just a second ahead of me. Splits were 7:06 for the first mile and 7:43 for the second. The third mile must have been pretty bad. Should I have run the first mile slower?
C • congrats 2

Friday Dec 3, 2010 #

10 AM

strength 33:00 [3]

Thursday Dec 2, 2010 #

Note

So we keep our house pretty cold in the winter. The thermostat is set for 65 during the day and 60 at night. So in the morning the kitchen, which is on the north side of the house, can be pretty chilly. I have a minor circulation anomaly, Reynaud's Syndrome, so my fingers can really get cold. So for years Barbara and I have thought that the solution would be a pair of "bum gloves"; that is, gloves with the tips of the fingers cut off. But we were never able to locate a pair. But today Barbara was at Target and she found them! Here they are:


Guess what they were sold as.
Here's the tag:

Can you believe it?
C • Gloves 6
11 AM

running 1:01:11 [3]
shoes: Asics 2150

Thought about a long run but had a appointment at 1:10 so had to settle for just over an hour. But it was a nice route: through the cemetery, down the parkway, around the lake, past the Japanese garden, around the Historical Society, halfway around the golf course. All on asphalt and very scenic. I can think of a couple of loops to make it an hour and a half next time.

walking warm up/down 9:15 [1]
shoes: Asics 2150

Wednesday Dec 1, 2010 #

strength 33:00 [3]

B was on the treadmill so I experimented with the iPod. Worked OK I guess. Had to worry about the cord a little.

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