Training Log Archive: possumIn the 31 days ending Dec 31, 2019:
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Tuesday Dec 31, 2019 #
Note
Looking back on this year, the good, the bad, and the ugly.
The last six months of the year, from the end of June on, it seemed like injuries, surgeries, and recoveries from both kept me from doing much training.
Two were accidents, both caused by dogs. I will no longer tether Elray to me when walking/running with her, and have really choked up on her leash. With the other accident, I guess just be more aware of what is going on around me.
The oral surgery, which was the ugly, was not preventable. The only thing I can do there is get checked every six months to make sure that if it returns, I catch it quickly.
The two cataract surgeries were really part of the good. I can see so much better, and I'm still stunned every morning about how colorful the world is.
The major accomplishment was actually completing my first half marathon, and really enjoying the experience. The training was not that much fun, but the fun during the race will help my mental attitude while training. The only regret was all the accidents and surgeries following afterwards, which prevented me from building on the training.
One of the most exciting parts was increasing my VO2max from fair to excellent. Wow!
My only training difference this year, besides the slogging, was yoga. I had been going to yoga, but it was a very passive class, and although the meditation was good, not doing much for me physically. Lissi started a stretch & strengthen class twice a week, and this was just what I needed. When I can't go for a few weeks, I can tell the difference in flexibility. My balance is also much improved, although I attribute a lot of that to my trainer.
The last six months of the year, from the end of June on, it seemed like injuries, surgeries, and recoveries from both kept me from doing much training.
Two were accidents, both caused by dogs. I will no longer tether Elray to me when walking/running with her, and have really choked up on her leash. With the other accident, I guess just be more aware of what is going on around me.
The oral surgery, which was the ugly, was not preventable. The only thing I can do there is get checked every six months to make sure that if it returns, I catch it quickly.
The two cataract surgeries were really part of the good. I can see so much better, and I'm still stunned every morning about how colorful the world is.
The major accomplishment was actually completing my first half marathon, and really enjoying the experience. The training was not that much fun, but the fun during the race will help my mental attitude while training. The only regret was all the accidents and surgeries following afterwards, which prevented me from building on the training.
One of the most exciting parts was increasing my VO2max from fair to excellent. Wow!
My only training difference this year, besides the slogging, was yoga. I had been going to yoga, but it was a very passive class, and although the meditation was good, not doing much for me physically. Lissi started a stretch & strengthen class twice a week, and this was just what I needed. When I can't go for a few weeks, I can tell the difference in flexibility. My balance is also much improved, although I attribute a lot of that to my trainer.
8 AM
Workout 1:00:00 [3]
ahr:100 max:113 shoes: INOV-8 Alltrain 215
Lots of balance stuff again today, which I did much better than several months ago. Some things get better. Used 12.5 and 15 lb weights for several exercises today. Only thing I couldn't manage was on the cable machine, where I couldn't do the combo curl and pull, so my left hand was pull only. No sled today.
Monday Dec 30, 2019 #
9 AM
9Round 32:00 [3]
ahr:111 max:125 shoes: INOV-8 Alltrain 215
This week's CHOW was at Round 2--using dumbbells, do a lunge, come up with a curl, then do at upright row. This counts as one. I did 42 in 3 minutes.
Saturday Dec 28, 2019 #
9 AM
9Round 32:00 [4]
ahr:111 max:131 shoes: INOV-8 Alltrain 215
A busy gym and a good workout. Most of the time I spent in the yellow.
Friday Dec 27, 2019 #
9 AM
9Round 32:00 [5]
ahr:111 max:142 shoes: INOV-8 Alltrain 215
The most difficult part was doing mitts with Bailey. She had me in plank position almost the whole time, alternating punches with plank walks down the entire length of the gym.
10 AM
Dog Walking 27:00 [1] 1.51 km (17:53 / km) +22m 16:40 / km
ahr:80 max:92 shoes: INOV-8 TerraClaw250
Elray & I walked the Riverfront Trail to the new tennis courts and back. I hadn't walked her here since she broke my wrist. It was a bit nerve racking to walk past the place where I was dragged, but I kept her on a very short leash. And I also picked some dandelion greens for Harvey, so this was hardly exercise.
Thursday Dec 26, 2019 #
9 AM
9Round 32:00 [4]
ahr:118 max:131 shoes: INOV-8 Alltrain 215
I spent most of my 32 minutes in the yellow zone today. A really good one, and I even did some modified Burpees.
Dog Walking 22:01 [3] 0.66 mi (33:35 / mi)
ahr:100 max:132
5 PM
other 1:32:23 [2] 5.08 km (18:11 / km) +30m 17:40 / km
ahr:89 max:138 shoes: Skechers Walkers
We met my granddaughter Patience, her partner, and the two great-granddaughters at Powell Gardens for the Festival of Lights. After hot cocoa and soup, we took the Festival of Lights trail. Greta, the younger of the two, a second-grader, had gotten a new Fitbit for Christmas, and we had a bit of a rivalry about who would take the most steps. She won, but her strides are probably shorter. We also walked a lot of stairs to the top of the silo and back, had a stop for hot cider and made the return trip. A really fun evening.
Wednesday Dec 25, 2019 #
11 AM
Orienteering 1:20:32 [3] ** 5.42 km (14:52 / km) +88m 13:45 / km
ahr:105 max:133 spiked:6/7c shoes: INOV-8 TerraClaw250
Bob and Elray went with me to Clinton Lake, so I could do maprunner's Christmas present to orienteers. Bob was bribed with breakfast at Denny's on the way, and yes, he did eat two breakfasts. Then he walked Elray around the park while I was on the course. Only mistake, about a minute, came on four, because I was on the wrong trail. Very clever, since they were both at the highway and very close to each other. But I figured it out pretty fast and got it. The path along the highway (which I had to take coming and going) was pretty slow go for me because of the mud and slope. No running, but I had lots of fun. Thank you maprunner.
Tuesday Dec 24, 2019 #
8 AM
Workout 1:00:00 [3]
ahr:100 max:138 shoes: Skechers Walkers
We did lots of balance work and I thought my balance was much improved. Finished with pulling the sled one direction and pushing back the other. Four times out & back. I also thought I was somewhat more vigorous than I have been, and after having my big toes hurt from arthritis, I didn't notice any pain or discomfort today. Yeah.
3 PM
Slogging 22:05 [3] 1.39 mi (15:51 / mi) +15m 15:19 / mi
ahr:113 max:144
Slogging 9:31 [3] 0.95 km (10:01 / km) +7m 9:40 / km
ahr:107 max:143 shoes: GORUN5
I parked in Mack Porter by the bridge, and power walked over the bridge to the main trail at Jesse James, and then back. I wanted to see if I strung together the main trail at Jesse James, the main trail at Mack Porter and the connector over the bridge coming and going, how far it would be as an alternative to my long run at Watkins Mill.
Monday Dec 23, 2019 #
9 AM
9Round 32:00 [5]
ahr:112 max:191 shoes: INOV-8 Alltrain 215
Round 1 was the CHOW today, and it was how many jumps while jumping rope. I did 267. I had to stop for about 10-20 seconds near the end because my heart rate went crazy, as you can see. Like 135% of max. I did some mountain climbers today, with lightly resting weight on my right hand. The last round was a killer--10 situps holding a medicine ball overhead, then 10 V-ups with a double-tap Russian twist.
3 PM
Slogging 20:40 [3] 2.13 km (9:42 / km) +8m 9:31 / km
ahr:116 max:148
I had already had the slow sniff and walk with Elray this morning, so I took advantage of this great winter weather and went to Mack Porter by myself. I had a fast walk (9:42 pace) on the entire circuit. Fun.
Saturday Dec 21, 2019 #
9 AM
9Round 32:00 [4]
ahr:114 max:139 shoes: INOV-8 Alltrain 215
A really good workout today, and a fairly good crowd in the gym, so I skipped my bingo card.
2 PM
Slogging 1:02:50 [3] 6.08 km (10:20 / km) +70m 9:46 / km
ahr:103 max:147 shoes: GORUN5
Watkins Mill clockwise. I did all walking, focusing on really good posture--standing straight, shoulders back, arms relaxed, especially on up and down hills. Only one short area still was icy. Beautiful weather, and probably 500 geese on the lake. My first km was 9:31. I need to work on sustaining it over the whole circuit. I felt pretty good, except the arthritis in my big toe hurt.
Friday Dec 20, 2019 #
9 AM
9Round 35:27 [3]
ahr:99 max:125 shoes: INOV-8 Alltrain 215
Not as rigorous as usual, but a good workout. Afterwards, I did 200 mountain climbers for my bingo card.
11 AM
Dog Walking 29:52 [1] 1.95 km (15:19 / km) +5m 15:07 / km
ahr:85 max:95
I walked Elray around Mack Porter park, and picked dandelion greens for Harvey while she sniffed. Nice day.
Thursday Dec 19, 2019 #
10 AM
9Round 36:00 [4]
ahr:110 max:137 shoes: INOV-8 Alltrain 215
A good workout today. Afterward, I did 100 round kicks on each leg for my bingo card.
4 PM
Yoga 1:00:00 [2]
ahr:84 max:124
Stretch & Strengthen. Last class until Jan. 2.
Wednesday Dec 18, 2019 #
3 PM
Workout 1:00:00 [3]
ahr:94 max:126 shoes: INOV-8 TerraClaw250
Upped the poundage tonight, without pain. Also, lots of balance stuff, and I thought my balance was improved. Ended up with the sled, pulling one direction and pushing back, three times.
9Round 1:01:16 [3]
ahr:94 max:126
Tuesday Dec 17, 2019 #
9 AM
9Round 35:00 [3]
ahr:108 max:133 shoes: INOV-8 Alltrain 215
Punching just a bit harder today, and did a few pushups with my hands curled inside my boxing gloves. Almost normal, but can't put lots of weight on the heel of my hand yet. The last round was a killer--20 V-ups with flutter kicks and holding a medicine ball, 10 Pike crunches with the medicine ball, and 10 crunchy frogs with the medicine ball. After that, I did 25 V-ups, 25 bicycle crunches, and 25 ab tucks for my bingo card.
4 PM
Yoga 1:00:00 [2]
ahr:83 max:116
Stretch & Strengthen. The shred were pretty vigorous tonight.
Monday Dec 16, 2019 #
11 AM
9Round 37:00 [4]
ahr:110 max:173 shoes: INOV-8 Alltrain 215
Pretty intense today. I actually did a few pushups, but only from the knees, and hit lightly on the bag. Every day is a bit more for the wrist. After the circuit, I did 100 donkey kicks on each leg for my bingo card. I started in high plank position, and changed to low plank position when I thought I had put enough stress on the wrist.
Sunday Dec 15, 2019 #
Note
Mostly stayed in the house, except for walking Elray and feeding the rabbit. I took the Kartapaullin video class this afternoon.
Saturday Dec 14, 2019 #
9 AM
Orienteering 1:50:23 [4] ** 8.74 km (12:38 / km) +152m 11:37 / km
ahr:112 max:151 spiked:20/20c shoes: INOV-8 TerraClaw250
Tinsel 20 at Fort Leavenworth. Lots of fun, and good training practice before the snow tomorrow. Chilly, but I was dressed appropriately. The only thing cold was my ear lobes. Instead of my hat, I should have used an ear warmer, since I have plenty of hair for the top of my head.
Friday Dec 13, 2019 #
8 AM
9Round 34:00 [4]
ahr:115 max:150 shoes: INOV-8 Alltrain 215
Lots of sets of 13 today because it was Friday, the 13th. Like 13 Russian twists, 13 flutter kicks, and 13 leg lifts, repeated for 3 minutes. After I finished, I did 50 jumping lunges for my bingo card.
Thursday Dec 12, 2019 #
10 AM
9Round 37:00 [4]
ahr:103 max:179 shoes: INOV-8 Alltrain 215
My wrist is feeling considerably better than it did yesterday. I even held a 5-lb kettlebell and did pullups. After the workout, I did 50 V-ups for my bingo card.
4 PM
Yoga 1:00:00 [2]
ahr:77 max:145
Some of the shreds were pretty vigorous. The two triceps were tough because you were supposed to have weight balanced on the palms, and I am not quite ready for that yet.
Wednesday Dec 11, 2019 #
3 PM
Workout 1:00:00 [3]
ahr:82 max:105 shoes: INOV-8 Roclite 270
This morning I took off my wrist brace, as per doctor instructions. Then I tried the stretching exercises the doctor gave me. Mostly ok. My wrist feels a bit wonky, but that could be from all my inactivity. Anyway, tonight at my workout, I did a lot of agility drills, balance, and step-ups using feet. Then we moved to upper body, and I managed most of the stuff ok. I determined immediately that one of the arm movements that made a lot of use of the wrist would not work. We finished up with three trips up and back across the gym floor, with 45 lb on the sled.
9Round 1:02:34 [3]
ahr:82 max:105
Tuesday Dec 10, 2019 #
Note
When I started training for the half marathon last spring, my VO2 max was in the fair range. After the half marathon, it moved up to good. After my slog at Watkins Mill Sunday, I checked it, and I had the excellent range. This is very motivating, which is good, because I really hate the training.
8 AM
9Round 34:02 [4]
ahr:110 max:154 shoes: INOV-8 Alltrain 215
I have been doing air punches with my left hand, but today I did light taps on the bag. The CHOW was total punches on the speed bag, and I did 164. After the circuit, I did 50 jumping lunges for my bingo card.
3 PM
Dog Walking 1:11:12 [2]
ahr:77 max:110 shoes: INOV-8 TerraClaw250
More ambling than dog walking.
4 PM
Yoga 1:00:00 [2]
ahr:80 max:110
Stretch & Strengthen
Sunday Dec 8, 2019 #
4 PM
Slogging 1:02:13 [4] 6.03 km (10:19 / km) +47m 9:55 / km
ahr:115 max:149 shoes: INOV-8 TerraClaw250
Since the weather was ok, and soon will not be ok, I went to Watkins Mill. I needed to have some good exertion to help clear out my congestion, but I didn't want to overdo since I am just over bronchitis. I mostly power walked, with slogging intervals the first three km, and just power walked the last three. Last spring I could do the circuit in about 54 minutes, so there is a lot of room for improvement. I tried to focus on posture while power walking. When I got home, I had hot cocoa instead of my usual chocolate milk as a recovery drink. Yummy.
Saturday Dec 7, 2019 #
Note
Course setter at Heartland Retreat Center, so no orienteering, boo-hoo. Beautiful day.
Friday Dec 6, 2019 #
10 AM
9Round 37:00 [5]
ahr:106 max:184 shoes: INOV-8 Alltrain 215
The HR got a bit higher than I would have liked, but I had a great workout. After the regular circuit (which included Ali shuffless--probably the high HR), I did 5 suicides for my bingo card. A suicided is running from the front of the gym to station 3, running back to the front, running to station 4 and back to the front, then to station 5 and back to the front. That's one. So I got some good running practice in today, and managed to run the whole time. The furthest I have run in quite some time.
Thursday Dec 5, 2019 #
9 AM
9Round 37:00 [3]
ahr:110 max:145 shoes: INOV-8 Alltrain 215
After the circuit, I held a wall sit for 5 minutes.
4 PM
Workout 1:00:00 [3]
ahr:82 max:104 shoes: INOV-8 Roclite 270
Weekly workout with my trainer. I actually used a 20 lb weight tonight, very carefully. Also finished with a combo thing where I pulled the sled on one leg after doing a one legged dead lift. It was pretty intense, and really challenged the balance.
Wednesday Dec 4, 2019 #
2 PM
Orienteering 47:19 [2] 1.57 km (30:08 / km) +30m 27:31 / km
ahr:103 max:146 shoes: INOV-8 X-Talon 212
Putting out controls for Saturday's event at Heartland. Had lunch with Paul, Dick, Nancy, Mike, and Angie prior to putting out controls.
Tuesday Dec 3, 2019 #
8 AM
9Round 36:47 [4]
ahr:110 max:149 shoes: INOV-8 Alltrain 215
After I finished my workout today, I did 150 squats for my bingo card.
9 AM
Dog Walking 31:43 [1] 1.46 km (21:43 / km) +4m 21:26 / km
ahr:93 max:120
A leisurely walk at Mack Porter, plus picking dandelion greens.
4 PM
Yoga 1:00:00 [1]
ahr:78 max:127
Fierce & Flexible. I could tell that I hadn't done this in two weeks. And my core was a bit sore from all those situps yesterday.
Monday Dec 2, 2019 #
10 AM
9Round 32:00 [5]
ahr:111 max:187 shoes: INOV-8 Alltrain 215
Really got me going today, which was good because I needed to get warm. And when I finished my workout, I did 100 situps for my December bingo card.