Training Log Archive: WildskyIn the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
Swim 25:00 [3] 1.0 km (25:00 / km)
rhr:47 slept:8.0 weight:173lbs
Warmed up 500 them all kick drills with half flippers. finished with deep water running
Strength Training 45:00 [3]
Went back to the old Y since I wasin Tacoma. Worked legs and some core. I think that I am going to go back there more often.
Running 7:27 [3] 1.0 mi (7:27 / mi)
Another test at the indoor track. Knee feels much better. Only had slight discomfort at the end
Strength Training 1:15:00 [3]
Dropped daughter off at HS basketball game and went to finish my workout. Finished legs with loads of ankle and calf work. One legged squats on half ball, one legged stand while tossing medicine ball from hand to hand, lateral ankle flex with bungy cord, one legged calf raises off side of box.
Spent the balance of the time on core. Up up dpwn down, crunches, 3X planks (30sec, 45,1 with 15 sec restbetween) followed by jump rope, sit ups on a ball, straigh leg lift while holding bench press bar above my head, pushups with feet on large ball 4X10, and others I can't remember right now.
Spent the balance of the time on core. Up up dpwn down, crunches, 3X planks (30sec, 45,1 with 15 sec restbetween) followed by jump rope, sit ups on a ball, straigh leg lift while holding bench press bar above my head, pushups with feet on large ball 4X10, and others I can't remember right now.
Wednesday Jan 30, 2008 #
Swim 35:00 [3] 1.5 km (23:20 / km)
500 warm up
The rest was all kicking with half flippers. Need to keep the legs working somehow. At the end i did deep water running.
The rest was all kicking with half flippers. Need to keep the legs working somehow. At the end i did deep water running.
Strength Training 1:10:00 [3]
slept:8.0 weight:174.5lbs
Mostly core with some ankle/calf work
Hiking/Walking 50:00 [1] 2.6 mi (19:14 / mi)
shoes: XXX Test Pair
I was going to go out and try the new paddleboard but it was just too crappy out. decided to walk around the block with the wife instead. Not even sure if I should log this since I had a glass of wine while I walked.
Tuesday Jan 29, 2008 #
Strength Training 1:20:00 [3]
Shoulders and some legs. Still low weight high reps. Begin transition next week
bike (spin class) 24:00 [2]
short spin class just took it easy to test the knee. Noticable but no pain. Went to PT again today.
Monday Jan 28, 2008 #
Swim 55:00 [3] 2.5 km (22:00 / km)
slept:8.0 weight:176.5lbs
nice long swim during the day after my errands. Hoping to get back tonight for lifting.
Running (track) 8:15 [3] 1.0 mi (8:15 / mi)
(injured) shoes: XXX Test Pair
Normally I wouldn't bother logging 8 minutes but I wanted to record the progress, or lack thereof, of my knee. Ran the indoor track at the Y. I hoped to get two miles in but it started aching at 3/4 mile so I stopped.
Strength Training 1:15:00 [3]
core and some legs
Saturday Jan 26, 2008 #
Kayaking (sea kayak) 5:22:00 [3] 26.1 mi (12:20 / mi)
slept:6.0
We did another. Aaron and I hit Harstene isl today. It was a stellar day. We had a great paddle in the snow, rain and sleet. the wind stayed down pretty good I will drop the tracks onto the map.
I just wish my running and riding were progressing as well as my paddling
20080126 Harstene Kayak at EveryTrail
Map created by EveryTrail:Share GPS tracks
I just wish my running and riding were progressing as well as my paddling
20080126 Harstene Kayak at EveryTrail
Map created by EveryTrail:Share GPS tracks
Friday Jan 25, 2008 #
bike (mountain) 2:00:00 [3] 12.0 mi (10:00 / mi)
another great night at banner with Matt. Need i say more
Wednesday Jan 23, 2008 #
Strength Training 30:00 [3]
core
Tuesday Jan 22, 2008 #
Note
slept:8.0 weight:178lbs (injured)
good news is that there doesn't seem to be a problem with the miniscus or any tendons. The Dr believes that it is bruised below the patella. After my own research, I thought the same thing but waited to have him confirm that. So what to do. I hurts most of the time and even more when I run or bike. It was still hurting this morning after Saturday run/bike and Sunday morning I could barely move it. I need to take at least one week off my legs. He prescribe a long acting anti-inflamitory. i am not sure about this but will try it for a while. Also, i will start going to PT for ultrasound starting tomorrow. i need to get healed.
It is wierd because i do not remember any specific event where I wacked it. It just started hurting after a long run.
It is wierd because i do not remember any specific event where I wacked it. It just started hurting after a long run.
Swim 22:00 [3] 1.0 km (22:00 / km)
warmup swim before lifting
Strength Training 1:10:00 [3]
worked the shoulders pretty hard. core tomorrow
Sunday Jan 20, 2008 #
Kayaking (sea kayak) 6:10:00 [3] 28.4 mi (13:02 / mi)
Paddled around Vashon with RVG, Aaron, and Frenchy. Went clockwise around and portaged the isthmus conecting Mury and Vashon. We had an unusual wind out of the north as a cold front was approaching. We were with the wind on the way down. headed back up to the north side going up colvos passage we fought the wind the whole way. It was a real grinder. We did have the tide with us at this point and when the wind abated we moved ok throught the waves.
Since the tide was against the wind/waves I was expecting it to get very choppy but it didn't until we rounded the the north tip of the island. Before we got in the shit I warned Frenchy that it was going to get bad but he didn't get it. When he finally saw what was coming he suggested we bail to the beach and go get the car. I poo poo'ed that idea. Then we got hit with some nice steep 6-8 footers and he suggested that we turn around. i think i called him some bad names and suggested that he just keep paddling. It was a great way to finish the paddle.
We all had large margaritas and burritoes at the mex joint afterwards.
Since the tide was against the wind/waves I was expecting it to get very choppy but it didn't until we rounded the the north tip of the island. Before we got in the shit I warned Frenchy that it was going to get bad but he didn't get it. When he finally saw what was coming he suggested we bail to the beach and go get the car. I poo poo'ed that idea. Then we got hit with some nice steep 6-8 footers and he suggested that we turn around. i think i called him some bad names and suggested that he just keep paddling. It was a great way to finish the paddle.
We all had large margaritas and burritoes at the mex joint afterwards.
Saturday Jan 19, 2008 #
Event: Capital Forest Mega Fat Ass
Running race (trail) 3:04:20 [3] 17.6 mi (10:28 / mi) +2395ft 9:17 / mi
shoes: Odessey
Just ran the first loop of CF. Mileage from various people after the race that had foot pods and gps. nice easy run. When they said go i was still warming by the fire. started up th first trail in the mass of humaity. Worked my way up until I reached Von. she happened to be running with three other women so i just hung out. she told me i was running too slow and I told her I was happy where I was.
bike (mountain) 2:25:00 [3] 15.1 mi (9:36 / mi)
ride after run. As was standing there under the tarp wait for hayes, I was cold and soaked hoping that he wouldn't show. But he did. I put on some dry clothes ( that was like wiping my bike seat before the ride). We took off in the downpour with Robin. It was muddy PNW training weather. I think that hayes went easy on me because I was able to keep up with him.
W did the loop in reverse from normal. Lopped off a bunch of sections and ended up with only 15 miles.
W did the loop in reverse from normal. Lopped off a bunch of sections and ended up with only 15 miles.
Note
I took 400mg I before run and 400 more before ride. Inside of knee hurt a bit for the first half hour but then no real pain. Right now my patella hurts but no sign of swelling. It feels like it is badly bruised.
Friday Jan 18, 2008 #
Strength Training 1:10:00 [3]
legs
Thursday Jan 17, 2008 #
bike (mountain) 2:00:00 [3] 12.1 mi (9:55 / mi)
rhr:42 slept:8.0
rode banner again with Hayes. Rode the best of last week and more new wicked single track. The place is sick. all sorts of new technical trail. It is like Top on steriods but before ToP was all beat down with no vegetation. It is all ridable and the logs are ramped up so they are tough ut doable. Next week we will go back and ride even more new single track. time and distance an estimate as my odo broke.
Bad night sleep. had a massage today.
Bad night sleep. had a massage today.
Wednesday Jan 16, 2008 #
Strength Training 1:00:00 [3]
all core
Running intervals (soccer) 30:00 [3]
baby started crying so I was pulled early
Note
rhr:48 slept:9.0 weight:176.5lbs
I made an appointment to see the dr about my knee
Tuesday Jan 15, 2008 #
Strength Training 1:50:00 [3]
weight:177.5lbs
Slept like crap. Still a little burned out so i just went to lift. Worked mostly on my legs until my knee started to hurt. I need to go to the Dr. Spent the last 1/2 hour working my shoulders
Monday Jan 14, 2008 #
Swim 25:00 [3] 1.0 km (25:00 / km)
slept:9.0 weight:175.5lbs
my shoulders were sore. I was hoping to use this as a warm up for lifting. I did some lat pulls and just didn't have it in me today. I went home and back to bed.
Sunday Jan 13, 2008 #
bike (road) 5:21:00 [3] 89.0 mi (3:36 / mi) +5121ft 3:25 / mi
rhr:48 slept:8.0 shoes: Armadillo
I am so worked. I would say that half of the time was actually level 4. Did the 5 waters ride with Aaron and Ken. Colvos Passage, Sinclair Inlet, hood Canal, Case Inlet, Car Inlet.
Started out with the old town bike team. This was suppose to be an easy ride but it never is. It was a hammerfest since they were only going 40. We hooked up with Aaron, Ken, And Hayes after about 10 miles. /my legs were sore from last night. It was a huge group 18 or so but they kept loosing folks who had enough. At one point Ken was telling me that it only takes one knucklehead to push the pace. abouit 20 minutes later at 27 mph I looked up as I was being dropped to see ken in the lead.
eventually the old town team peeled off and Ken Aaron and I continued on. Once again, Ken pulled 90% of the time and he would still drop me on the hills. If he dropped in his aerobars he was gone.
My average is a bit misleading because When I left Ken and Aaron I had 15 miles home and I basically just limped home at some pathetic painfully slow crawl.
I'm going to bed. Elevation and gps tracks will be posted later
PS Added the elvevation from the last time I did the loop. Almost 5k!!
Also, you can see our route at
http://www.everytrail.com/view_trip.php?trip_id=27...
This was the gps pic from when
I did the route last.
During the hard part of the ride my knee was starting to really hurt. That also influenced my decision to drop off the line. I took 400mg of I. It seemed to help and I iced it when I got home. It just feels heavy now.
Started out with the old town bike team. This was suppose to be an easy ride but it never is. It was a hammerfest since they were only going 40. We hooked up with Aaron, Ken, And Hayes after about 10 miles. /my legs were sore from last night. It was a huge group 18 or so but they kept loosing folks who had enough. At one point Ken was telling me that it only takes one knucklehead to push the pace. abouit 20 minutes later at 27 mph I looked up as I was being dropped to see ken in the lead.
eventually the old town team peeled off and Ken Aaron and I continued on. Once again, Ken pulled 90% of the time and he would still drop me on the hills. If he dropped in his aerobars he was gone.
My average is a bit misleading because When I left Ken and Aaron I had 15 miles home and I basically just limped home at some pathetic painfully slow crawl.
I'm going to bed. Elevation and gps tracks will be posted later
PS Added the elvevation from the last time I did the loop. Almost 5k!!
Also, you can see our route at
http://www.everytrail.com/view_trip.php?trip_id=27...
This was the gps pic from when
I did the route last.
During the hard part of the ride my knee was starting to really hurt. That also influenced my decision to drop off the line. I took 400mg of I. It seemed to help and I iced it when I got home. It just feels heavy now.
Saturday Jan 12, 2008 #
Event: Bridal Trails 50k
Kayaking (sea kayak) 2:23:00 [3] 11.04 mi (12:57 / mi)
rhr:48 slept:6.0
paddle out of NWOC. headed out to lake WA. it was real choppy so i came back and went down to the locks. Miles and RVG joined in the fun.
Running race (trail) 35:30 [4] 5.2 mi (6:50 / mi)
shoes: Continental Divide
My first loop of Bridal. Alex and Eric B smoked the course. i was definitely the week link
Running race (trail) 39:30 [4] 5.2 mi (7:36 / mi)
shoes: Continental Divide
second loop. I was tired, it was much more difficult to see and the mud was way worse. Loads of fun
Friday Jan 11, 2008 #
Swim 22:00 [3] 1.0 km (22:00 / km)
rhr:42 slept:9.0 weight:176lbs
Warm up swim before lifting
Strength Training 1:15:00 [3]
core
bike (mountain) 1:48:00 [3] 12.1 mi (8:56 / mi)
Banner forest with Matt H and Alex. When people started dropping i considered calling Matt and bagging. i am glad that i didn't. This was by far the best riding to date. this place gets better every time i go there. We didn't even hit all the trails. It is many time better than any other spot around. There are some awesome trails out there. Matt and I are going to start going regularly. Next time will be the Friday after next.
C • Ride 4
Thursday Jan 10, 2008 #
Strength Training 1:05:00 [3]
rhr:43 slept:6.0 weight:174lbs
AA legs
yoga 1:00:00 [3]
Wednesday Jan 9, 2008 #
Strength Training 1:00:00 [3]
rhr:45 slept:9.0 weight:172.5lbs
AA all shoulders. lots of sets and reps by low weight. My shoulders are knackered.
Running (soccer) 45:00 [3]
lots of players so it was hard to get a good workout
Running (trail) 2:10:00 [3] 11.25 mi (11:33 / mi) +2297ft 9:41 / mi
(injured) shoes: Hardrock
Ran out at cougar with Matt, aaron, and Ken. Great run perfect conditions. It started pouring after i got in my car to go home. My interior knee has been hurting at about 1/2 hour into a run. So I doped up on IB, 800mg to see if that would make any difference. While I was able to run I still have pain. It is a verticle pain from the quad down past the patella. I am hoping that it is just muscular or tendon issues.
Tuesday Jan 8, 2008 #
Swim 22:00 [3] 1.0 km (22:00 / km)
slept:6.0 weight:174lbs
easy warm uo before lifting
Strength Training 1:15:00 [3]
all core mostly using balance and medicine balls
Running intervals (Track) 39:00 [4] 7.2 km (5:25 / km)
shoes: XXX Test Pair
yassso 8s. It was real crappy out so I onlt did four. time include running to the track, recovery, and return
3:10
3:09
3:14
3:12
My leg were real heay and it was real stormy
3:10
3:09
3:14
3:12
My leg were real heay and it was real stormy
Monday Jan 7, 2008 #
Swim 25:00 [3] 1.0 km (25:00 / km)
rhr:48 slept:7.0 weight:177lbs
Pretty sure i swam a bit more but lost count. Easy warm up swim before lifting
Strength Training 1:15:00 [3]
AA All legs baby. 3-5 sets of 20-30 low weight. started with the balls and progressed to free weight, machines, and the sled. 3-4 more weeks of this and i will be ready to start upping the weight.
Takes this old man a while to get the body ready for real hard training.
Takes this old man a while to get the body ready for real hard training.
bike (road ride) 2:21:00 [3] 33.7 mi (4:11 / mi) +1969ft 3:58 / mi
shoes: Armadillo
More LSD. It wasn't raining out so i grabbed the chance to ride. It was nice and cold and i had the dark country roads mostly to myself. A little concerned about the de-ider sprayed on the road. Not sure if it was slick at all. i am going to continue riding easy for the next month and the add hills and intervals in Feb when my body is more aclimitized.
Note
Now some of you may be thinking; wow Glenn that's alot of hours over the last few days. Well on New Year's Eve I told my wife that I loved her and I was getting a little bored. You know with injuries and the accident messing with my mind, My volume has been fairly low over the past month. Well she told me that I was very attentive and I should do what ever I wanted but that maybe I should just run more. So here I am with lots of hours.
BTW, my sister sent me this interesting dictionary
DICTIONARY FOR DECODING WOMEN'S ENGLISH:
Yes.....................................No
No.....................................Yes
Maybe.................................No
We need...............................I want
I am sorry.............................You'll be sorry
We need to talk......................You're in trouble
Sure, go ahead........................You better not
Do what you want...................You will pay for this later
I am not upset........................Of course, I am upset, you moron!
You're attentive tonight............Is sex all you ever think about?
DICTIONARY FOR DECODING MEN'S ENGLISH:
I am hungry..........................I am hungry
I am sleepy............................I am sleepy
I am tired.............................I am tired
Nice dress..............................Nice cleavage!
I love you..............................Let's have sex now
I am bored............................Do you want to have sex?
May I have this dance?..................I'd like to have sex with you.
Can I call you sometime?..............I'd like to have sex with you.
Do you want to go to a movie?......I'd like to have sex with you.
Can I take you out to dinner?........I'd like to have sex with you.
I don't think those shoes go with that outfit..............I'm gay.
BTW, my sister sent me this interesting dictionary
DICTIONARY FOR DECODING WOMEN'S ENGLISH:
Yes.....................................No
No.....................................Yes
Maybe.................................No
We need...............................I want
I am sorry.............................You'll be sorry
We need to talk......................You're in trouble
Sure, go ahead........................You better not
Do what you want...................You will pay for this later
I am not upset........................Of course, I am upset, you moron!
You're attentive tonight............Is sex all you ever think about?
DICTIONARY FOR DECODING MEN'S ENGLISH:
I am hungry..........................I am hungry
I am sleepy............................I am sleepy
I am tired.............................I am tired
Nice dress..............................Nice cleavage!
I love you..............................Let's have sex now
I am bored............................Do you want to have sex?
May I have this dance?..................I'd like to have sex with you.
Can I call you sometime?..............I'd like to have sex with you.
Do you want to go to a movie?......I'd like to have sex with you.
Can I take you out to dinner?........I'd like to have sex with you.
I don't think those shoes go with that outfit..............I'm gay.
Sunday Jan 6, 2008 #
Kayaking (sea kayak) 3:38:00 [3] 19.4 mi (11:14 / mi)
rhr:47 slept:8.0
Aaron and I paddled from NWOC to St. eds. Stopped for a run and headed back. Longest paddle in a while. It was a hard paddle on the way back as we were paddling against the wind and swell on lake WA. Great day for a paddle. we paddle a necky amuruke fiberglass double.
Running (trail) 1:06:00 [3] 6.5 mi (10:09 / mi) +328ft 9:41 / mi
shoes: Continental Divide
Nice run at st. eds. Slow transitions and rain and windy made it hard to get started but by the time we reached the top of the climb from the lake we were both warmed up. When we got back it was another long transition but Aaron laid out a nice picnic with his usual nice spread of food.
distance and climb are estimates
distance and climb are estimates
Saturday Jan 5, 2008 #
Event: Tiger Fat Ass
Running race (orienteering) 34:23 [4] 5.2 mi (6:37 / mi) +328ft 6:14 / mi
shoes: Continental Divide
While warming up i knew that I would be slow. My legs were still tired from thurs run. I remember Eric warning me about pacing last year so I being a year wiser I didn't go all out. My hope was to save some for the end. Fairly easy O course I think that it could be called a trail O. I rolled my ankle early on while looking at the map and it hobbled me a bit. Still hurts tonight.
Anyway alex smoked me especially on 13 when we took the same route. I must have lost focus. At least I now have a good bridal trails map.
Anyway alex smoked me especially on 13 when we took the same route. I must have lost focus. At least I now have a good bridal trails map.
bike (road) 3:15:00 [3] 49.0 mi (3:59 / mi)
shoes: Armadillo
ride after O course. I need to get all the details. but I know that we spent alot of time not riding. It took us forever to get started. Then RVG's bike broke. And then Alex had three flats. When I got to the ferry, it wasn't coming for another 1.5 hrs. so I got to the other side at 7PM and it was cold. I called home for a lift.
I am not real into the urban ride. lots of stops and cars/people to worry about but the company was great.
I am not real into the urban ride. lots of stops and cars/people to worry about but the company was great.
Friday Jan 4, 2008 #
Note
(rest day)
More aptly named an active recovery day. Or a rest day for my legs before a big weekend. I will work my upper body with the goal to swim, paddle, pilates, followed by roll class for fun.
Swim 57:00 [3] 2.5 km (22:48 / km)
slept:9.0 weight:173lbs
LSD Crawl all the way.
Strength Training 35:00 [3]
Shoulders including, lat pull. standing row, seated row, shoulder press, rotator interior/exterior, swimmer pull, swimmer finish and reverse finish. Threw in some one legged step calve raises and one legged squats.
Low to no weight 4 by 30
Low to no weight 4 by 30
yoga 1:00:00 [3]
I am embarrassed to even log this one. I feel used and taken advantage of. This was my first pilates class. i had heard that they were good core classes. i think that this was the class for overweight housewives (Although just like yoga, not all of them were overweight, if you know what I mean).
It was about 75% useless and i just stretched or did other exercises, 15% useful, and 10% wacky. When it got wacky I tried to figure out what they were doing and how it helped anything.
I might try it once more or better yet i will just take my ball in the corner by myself.
Let me state this right now, I am no metrosexual nor do I ever want to be.
It was about 75% useless and i just stretched or did other exercises, 15% useful, and 10% wacky. When it got wacky I tried to figure out what they were doing and how it helped anything.
I might try it once more or better yet i will just take my ball in the corner by myself.
Let me state this right now, I am no metrosexual nor do I ever want to be.
Kayaking (sea kayak) 1:20:00 [3] 6.12 mi (13:04 / mi)
Paddle the wollochet loop in nice winter weather. As Sean would say, the mist was gently brushing my face and keeping me cool. Problem was the it was coming at me at 40mph and the swells were breaking against my chest.
Paddled into a squall. That new snapdragon worked real well though. tough paddle. 35 minutes out and 45 back into the shit.
Paddled into a squall. That new snapdragon worked real well though. tough paddle. 35 minutes out and 45 back into the shit.
Thursday Jan 3, 2008 #
yoga 50:00 [2]
Easy yoga lots of one legged poses
Running (road) 2:06:00 [3] 14.1 mi (8:56 / mi) +1312ft 8:13 / mi
shoes: XXX Test Pair
nobody wanted to come out and play in the mountains so I just ran the loop by my house. boring ass road running. At least I got my tunes working. I did the first half at 8 min/mile but slowed on the hillier second half. Also my left inside knee was hurting a bit. It is nice to have the evening off now and not commute to the trail.
Note
Tonight it was just pissing rain and windy. In fact it has been raining for the last month and most likely will be raining for the next 3 months. And it always dark here. This really sucks. Cyril and Sean are riding in nice southern Cal as I write this.
Wednesday Jan 2, 2008 #
Strength Training 1:00:00 [3]
slept:7.0 weight:175lbs
Core with big ball and medicine balls. My shoulders are sore from yesterday
Running intervals (Soccer) 1:00:00 [4]
good game lots of players. some really good gals playing, and kicking my arse
bike (mountain) 1:30:00 [2] 8.0 mi (11:15 / mi)
Wed night ToP. Time and distance are estimate. Four of us. good ride no rain.
Tuesday Jan 1, 2008 #
Event: New years Day Fox Isl Row
Kayaking race (sea kayak) 2:19:00 [4] 11.8 mi (11:47 / mi)
fox isl race. Not many turned out. The one legged man wasn't there so i didn't have my last place competition like prior years. I hooked up with this guy that was paddling his home built wooden boat. It was lite and quick and it was hard to keep up. I worked the currents and would catch him and take my eyes off the prize and he would pull ahead.
About halfway through I caught up with a couple rowing ths classic wooden boat which was real cool. i slowed to chat with them and the guy pulled ahead. After he got a good lead I took off after him. i had to do real disciplined 100 on/off and dug hard. When i finally caught him, I drafted a while to rest and then left him with a mile to go. Good fun.
About halfway through I caught up with a couple rowing ths classic wooden boat which was real cool. i slowed to chat with them and the guy pulled ahead. After he got a good lead I took off after him. i had to do real disciplined 100 on/off and dug hard. When i finally caught him, I drafted a while to rest and then left him with a mile to go. Good fun.
bike (road) 1:54:30 [3] 28.66 mi (4:00 / mi)
shoes: Armadillo
Wanted to get in 40 but when i got hme from paddling the 2 different groups I could have rode with had already left. Since they both take basically the same route, I just did the loop in reverse and ran into Mike. So i just doubled back with him. Fun ride and nice to get out.