Training Log Archive: kensrIn the 30 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
9 AM
Track workout 33:00 2.33 mi (14:10 / mi)
1c
To the track. Warm up, active stretching. Cool, hazy morning, 40's.
4 x 200
51, 44, 43, 42
Felt loose and quick. Hit target for 200 m for this year. Next work on 400's.
4 x 200
51, 44, 43, 42
Felt loose and quick. Hit target for 200 m for this year. Next work on 400's.
Strength (Trainer) 1:05:00 [4]
1c weight:166lbs
Then to a workout with Adam. Some more stretching. Full range of leg and core exercises x 2 sets.
3 PM
Note
Goals for Oct will be the same as Sept. Will be difficult as I will be working at the far end of the state for several days each week. Will also need to taper for the US Nationals mid-month. Maybe chance for more track time.
Saturday Sep 29, 2018 #
Event: UNO - Harris Center
9 AM
Stretching 10:00 [0]
10 AM
O - competition race (Harris Center Green) 2:14:48 [3] 6.58 km (20:29 / km) +190m 17:54 / km
Generally a slow pace, not wanting to push my ankle. Didn't twist or abuse it, so that was successful.
Typically a difficult course at Harris, lots of small features and many boulders. Extra water all around.
1- Started off a little too far R going to the first control, lost position in the small marshes to the R. Went back towards the start and relocated off the first big rocks and cliffs, then right into control. 15 min lost.
5- Ok to 4, then R on 5, bounced off stone wall and found it, 1 min.
7- Long leg followed the marshes SE to the area between 1 & 2, then cut L towards the marsh to the E, really much sooner than I had planned. Along that, across the E-W trail above its jog parallel to my direction. Didn't realize that and didn't hop on it for 100 m I could have used. Running across the flats got me confused as did hitting the next marsh after I expected. Ran down the E side of that and got further confused in the big rock area after it. Ended up hitting the stone wall, fixed position with a dip in that and over to the control, which took some time to actually pin down. While this sounds like I kind of knew what I was doing, for at least half the time I had no clue and was just going by instinct. Lost time by low confidence and just loping along.
8-12 - careful to the rest and used the small hilltops well.
Really felt uncomfortable in the mossy boulder areas and took care to avoid slippery spots with my weak ankle. It seems to have come through with no damage. I finally get to start PT Monday, that ought to be interesting.
Typically a difficult course at Harris, lots of small features and many boulders. Extra water all around.
1- Started off a little too far R going to the first control, lost position in the small marshes to the R. Went back towards the start and relocated off the first big rocks and cliffs, then right into control. 15 min lost.
5- Ok to 4, then R on 5, bounced off stone wall and found it, 1 min.
7- Long leg followed the marshes SE to the area between 1 & 2, then cut L towards the marsh to the E, really much sooner than I had planned. Along that, across the E-W trail above its jog parallel to my direction. Didn't realize that and didn't hop on it for 100 m I could have used. Running across the flats got me confused as did hitting the next marsh after I expected. Ran down the E side of that and got further confused in the big rock area after it. Ended up hitting the stone wall, fixed position with a dip in that and over to the control, which took some time to actually pin down. While this sounds like I kind of knew what I was doing, for at least half the time I had no clue and was just going by instinct. Lost time by low confidence and just loping along.
8-12 - careful to the rest and used the small hilltops well.
Really felt uncomfortable in the mossy boulder areas and took care to avoid slippery spots with my weak ankle. It seems to have come through with no damage. I finally get to start PT Monday, that ought to be interesting.
Friday Sep 28, 2018 #
8 AM
Strength (Rec center) 55:00 [3]
1c
Warm up stretch, deep squats no wgt.
Ski erg 3 x 500, 2.06
Deadlifts 2 x 40# dumbbells
Flags
Dip bar knee lifts
Squats 2 x 90#
Pullups 10, pushups 20
Ankle pulley 40# all directions
Ab roll 5 standing, 20 off knees
Step ups onto bench
Ski erg 3 x 500, 2.06
Deadlifts 2 x 40# dumbbells
Flags
Dip bar knee lifts
Squats 2 x 90#
Pullups 10, pushups 20
Ankle pulley 40# all directions
Ab roll 5 standing, 20 off knees
Step ups onto bench
Wednesday Sep 26, 2018 #
2 PM
Road Running 1:07:19 [3] 4.97 mi (13:33 / mi) +11m 13:27 / mi
Started easy on the bum ankle, but it felt okay so I gradually picked up the pace without stressing it.
4 PM
Stretching 20:00 [0]
Stretching with Adam.
Strength 55:00 [3]
1c
Then into strength work.
Deep squats, battle ropes, lat pull downs, dumbbell presses, flags, knee ups, leg extensions, leg curls, Russian twists, back extensions. All x 2 sets.
Deep squats, battle ropes, lat pull downs, dumbbell presses, flags, knee ups, leg extensions, leg curls, Russian twists, back extensions. All x 2 sets.
Tuesday Sep 25, 2018 #
9 AM
Strength (Exercise class) 45:00 [2]
1c
Easy workout, no jumping jacks.
Monday Sep 24, 2018 #
3 PM
Road Running 1:24:42 [2] 3.54 mi (23:56 / mi) +171m 20:48 / mi
Can't get PT appointment for ankle until next week, so decided to get on with things and go for an easy run. Out and back a couple miles, then a loop up and over the ski trails looking at where I have to cut back briars. All fine, careful not to do any bouncing.
Sunday Sep 23, 2018 #
1 AM
Hiking 45:00 [1] 1.0 mi (45:01 / mi)
Hike with DannyMax around Greenwood Park in the Fells.
1 PM
Strength 15:00 [2]
1c
Stretches
Leg lifts, clamshells
15 dips, 20 push-ups
Planks front and side 1 min, plus some more with help from DannyMax
Leg lifts, clamshells
15 dips, 20 push-ups
Planks front and side 1 min, plus some more with help from DannyMax
Saturday Sep 22, 2018 #
Event: 30 Years of Pond Mt
8 AM
Strength 30:00 [1]
Stretching and body wgt exercises.
Door frame hamstring stretch
Push ups 2 x 15
Clam shells
Leg lifts with added DaniMaxasaurus wgt help
Planks front, side 1 min each
Squats x 50
General ankle swelling gone. Can now see swollen ligament on outside of foot which was partially torn. Bruising going away. Mobility okay, but not ready for running.
Door frame hamstring stretch
Push ups 2 x 15
Clam shells
Leg lifts with added DaniMaxasaurus wgt help
Planks front, side 1 min each
Squats x 50
General ankle swelling gone. Can now see swollen ligament on outside of foot which was partially torn. Bruising going away. Mobility okay, but not ready for running.
Friday Sep 21, 2018 #
4 PM
Stretching 15:00 [0]
In Boston with Danny Max while his mom is with new Michael Thomas.
Thursday Sep 20, 2018 #
3 PM
Hiking (Putney Mountain ) 50:00 [1] 1.9 mi (26:19 / mi)
Had a couple hours open between workshop sessions, went for a hike into the Silva Conte wildlife refuge. Nice flat, soft trail, just what I needed.
Came across a guy with a metal detector deep in the woods near the trace of an old foundation. He had just found a copper coin dated 1770. Interesting find!
Came across a guy with a metal detector deep in the woods near the trace of an old foundation. He had just found a copper coin dated 1770. Interesting find!
Wednesday Sep 19, 2018 #
4 PM
Strength 1:00:00 [3]
1c
Workout with Adam. All upper body and core. Ankle was okay since we left it alone.
Tuesday Sep 18, 2018 #
11 AM
Strength 40:00 [3]
1c
Off yesterday.
Leg stretches and then upper body work. Rows, pushups, curls, dumbbell presses. 2 x 500 on ski erg at moderate effort.
Then off to see a doctor since my ankle is funny colored.
Leg stretches and then upper body work. Rows, pushups, curls, dumbbell presses. 2 x 500 on ski erg at moderate effort.
Then off to see a doctor since my ankle is funny colored.
12 PM
Note
(injured)
Today the ankle is more swollen and black, purple and green. Went to the walk-in clinic and got an xray. Nothing there, no surprise. But seems to be a class 3 sprain which puts me out of commission for awhile. PT next week and will see what I can work out. No running, but still will do upper body and core exercises.
Sunday Sep 16, 2018 #
7 AM
Stretching 10:00 [0]
8 AM
Trail Race race (Pisgah 23 km) 3:14:28 [4] 14.2 mi (13:42 / mi) +715m 11:51 / mi
weight:164lbs
Warm, very humid. Good course and organization, trail well marked.
Ran the flats and downhills, power walked up the hills. Worked well and let me pass a bunch of people climbing, feeling stronger on hills now.
Lots of wooden bridges crossing creeks on the snowmobile sections. These were slippery. Went down hard at about 3-1/2 miles. Foot slid into a lunge and I accelerated as I went down. Off the end of the bridge and stopped hard, rolling on the ground. First thought was I tore the quad per the similar accident 4 years ago. Staggered up and kept standing, so that meant I hadn't ripped them. Bunch of people stopped with me and were very helpful, but I started limping and soon running and it was kind of okay. Soon passed them all and I was on my way. However, upon finishing it was clear I sprained my ankle and am now icing it.
Was shooting for 3 hours, ended up beyond that. Maybe due to the crash, bur mostly because it was hot and humid. I'm sure Alex, doing the 50k, got hit with even more heat. I waited for awhile, but the pain was building in my ankle and I finally left to tend it.
Later: ankle puffed up and swollen. Iced and then wrapped in my powder blue Vet Tape and hope for the best.
Ran the flats and downhills, power walked up the hills. Worked well and let me pass a bunch of people climbing, feeling stronger on hills now.
Lots of wooden bridges crossing creeks on the snowmobile sections. These were slippery. Went down hard at about 3-1/2 miles. Foot slid into a lunge and I accelerated as I went down. Off the end of the bridge and stopped hard, rolling on the ground. First thought was I tore the quad per the similar accident 4 years ago. Staggered up and kept standing, so that meant I hadn't ripped them. Bunch of people stopped with me and were very helpful, but I started limping and soon running and it was kind of okay. Soon passed them all and I was on my way. However, upon finishing it was clear I sprained my ankle and am now icing it.
Was shooting for 3 hours, ended up beyond that. Maybe due to the crash, bur mostly because it was hot and humid. I'm sure Alex, doing the 50k, got hit with even more heat. I waited for awhile, but the pain was building in my ankle and I finally left to tend it.
Later: ankle puffed up and swollen. Iced and then wrapped in my powder blue Vet Tape and hope for the best.
Friday Sep 14, 2018 #
11 AM
Road Running intervals 53:00 4.01 mi (13:13 / mi) +16m 13:03 / mi
Pumped up with some Gu. Ran 6 x 1/4 intervals moderately hard on the rail trail. Walked/ran equal distance between intervals.
2.06, 2.03, 2.00, 2.04, 1.52, 1.45
2.06, 2.03, 2.00, 2.04, 1.52, 1.45
3 PM
Strength 30:00 [1]
Hour and a half wrestling with the circular saw on a stick vs rasberries along the ski trails. Very thick and overhanging in many places reducing the trail width by several feet on each side.
Wednesday Sep 12, 2018 #
3 PM
Road Running 1:13:57 [2] 5.01 mi (14:46 / mi) +12m 14:39 / mi
Easy run, relaxed the back.
Stretching 15:00 [0]
Tuesday Sep 11, 2018 #
9 AM
Strength (Exercise class) 1:05:00 [3]
1c
Felt energetic for the exercise class, got upper body muscles loosened up. Then to the weight room for bosu balance, 10 pull ups, 5/15 ab rolls, 10 deep squats, 30 leaping skaters, 10 jump squats
5 PM
Strength (Exercise class) 1:00:00 [4]
1c
Evening HIIT class. First half aerobic alternating with body wgt exercises in 30 sec on/10 sec off. Then barbell and dumbbells for 40 sec on/20 sec recovery thru 2 sets of 9 lifts.
Felt good, except seem to have strained my back on the R side, which is stiffening up 2 hours later.
Felt good, except seem to have strained my back on the R side, which is stiffening up 2 hours later.
Sunday Sep 9, 2018 #
11 AM
O - competition race (Pawtuckaway green) 1:15:08 [4] 6.53 km (11:30 / km) +178m 10:07 / km
Actually felt good today, so decided to push it on a green course. Hard and fast thru 5, drifted too far L going over the top of the hill on the Big Island, searched and relocated off the small pond 200 m NE of the control. 8 min.
Head to head with another runner from 3 on, got ahead going to 5 and he caught up as I was messing with 6. Then fast to 7 and 8, lost the trail going down to 9 and again got in major search mode, another 8 min. My companion was ahead going down the hill, but I saw him again as I emerged on the road going to 10 and he was headed back in to find 9. Then a quick finish to the pavilion.
Felt fine for the first hour, then dragging a little at the end.
Head to head with another runner from 3 on, got ahead going to 5 and he caught up as I was messing with 6. Then fast to 7 and 8, lost the trail going down to 9 and again got in major search mode, another 8 min. My companion was ahead going down the hill, but I saw him again as I emerged on the road going to 10 and he was headed back in to find 9. Then a quick finish to the pavilion.
Felt fine for the first hour, then dragging a little at the end.
Saturday Sep 8, 2018 #
Event: UNO Camping Weekend
10 AM
O - competition race (Odyssey rogaine) 6:52:15 [3] 21.55 km (19:08 / km) +791m 16:10 / km
Wolf Lake State Forest near Watertown, NY. Rolling forest with lots of lakes and almost no trails. Lots of rock and detail didn't make the 1:16 map. Had a plan for 24 km, but didn't account for extra trips to satelite controls you only discovered when you arrived at a mapped control (like 590 m at 280 degrees). Very time consuming detours off route.
Ended up at the far end of the map with an hour left for a 6 km trail run back. Except the trail is very lightly used and maintained and hard to follow. Lost the tread path a number of times and blazes were okay, but not enough. Slow going. Then with 400 m left it disappeared into a marsh. Struck out bushwacking into thick undergrowth and missed the finish. Heard voices (thanks Rick Warner) and backtracked to the parked cars. Way overtime!
An interesting drive across the Adirondacks: saw 10 flocks of turkeys (up to maybe 20 birds each), 2 herds of deer and almost nailed a possum on the way home.
A fun training day and long rigorous run. Good workout except for the last frustrating hour. Hope the 23 km Pisgah race next week doesn't take a long.
Ended up at the far end of the map with an hour left for a 6 km trail run back. Except the trail is very lightly used and maintained and hard to follow. Lost the tread path a number of times and blazes were okay, but not enough. Slow going. Then with 400 m left it disappeared into a marsh. Struck out bushwacking into thick undergrowth and missed the finish. Heard voices (thanks Rick Warner) and backtracked to the parked cars. Way overtime!
An interesting drive across the Adirondacks: saw 10 flocks of turkeys (up to maybe 20 birds each), 2 herds of deer and almost nailed a possum on the way home.
A fun training day and long rigorous run. Good workout except for the last frustrating hour. Hope the 23 km Pisgah race next week doesn't take a long.
Thursday Sep 6, 2018 #
8 AM
Strength (Exercise class) 45:00 [3]
1c
11 AM
Trail Running 52:16 [3] 2.43 mi (21:30 / mi) +201m 17:07 / mi
Posted a new map at the trail head. Checked the condition of the Big Tree lop, which needs marking.
Wednesday Sep 5, 2018 #
7 AM
Stretching warm up/down 10:00 [0]
Rolling, stretches, dynamic warmup.
8 AM
Road Running 1:04:12 [4] 6.04 mi (10:38 / mi) +93m 10:09 / mi
Cool morning and great for first 2 miles, running hard. Then down into Chester and the sun and it was already hot. Kept pushing, but it was a struggle. Improved time over the past 2 years so that was good.
4 PM
Stretching warm up/down 20:00 [0]
Stretching and rolling
Strength (Trainer) 1:20:00 [3]
1c weight:164lbs
Goblet squats, Bulgarian squats, reverse lunges, leg lifts, single leg hamstring lifts, pushups, side planks, chops, skaters, squat jumps; 2 sets of 20 each.
Plank on ball 2 x 1 min.
Plank on ball 2 x 1 min.
Tuesday Sep 4, 2018 #
9 AM
Strength (Exercise class) 45:00 [2]
1c
Uninspired effort, sore from wrestling the tree tops yesterday. But good to get moving. Maybe something more later if it doesn't heat up too quickly.
Saw Crazy Rich Asians last night. Great film!
Saw Crazy Rich Asians last night. Great film!
1 PM
Stairway to Heaven hills 1:30:00 3.45 mi (26:05 / mi) +369m 19:35 / mi
6c
Probably best not to do this in the early afternoon when temp is in the 80's. But okay until the last one, and then I was done.
6.03, 5.38, 4.58, 4.47, 4.38, 5.24
6.03, 5.38, 4.58, 4.47, 4.38, 5.24
Monday Sep 3, 2018 #
7 AM
Cross Training 1:00:00 [1]
Finished the siding and touchup paint. Then decapitated the balsams shading the gardern and the solar panel on the barn. Done.
Now back to real training if the temps moderate some.
Now back to real training if the temps moderate some.
Sunday Sep 2, 2018 #
Event: 2018 CMOUSA Corn Maze Champs
7 AM
Cross Training 1:00:00 [1]
Upper siding.
2 PM
Stretching warm up/down 20:00 [0]
3 PM
O - competition race (Corn Maze) 18:01 [3] 1.45 km (12:27 / km) +2m 12:23 / km
Sprint race. Trouble navigating the flowing junctions. Tried to go too fast with negative results.
O - competition race 33:01 [3] 2.35 km (14:03 / km) +3m 13:59 / km
Classic distance. More of the maze. Took more time and navigated carefully. Stayed in contact with no problems until 16, where the code sequence stopped. Looked around and then went back to the mini-maze and came back again. Figured the code was just wrong, punched and kept going. Got to the next control and finally looked at the clue code and realized the previous 32 code was intentional. 90 seconds lost on that.
Saturday Sep 1, 2018 #
Note
August training: heavy on hours, miles and strength work. Happy with elements of speed in Canada; a couple days of mistakes, but in a clean run I was with the top of the class. Also best 200 in two years at 44 sec.
Stretching with the trainer has eliminated my glute problem. Moving onto plyometrics for agility and speed, long scarred R achilles is irritated by that. Approaching cautiously, but remains an important goal.
No primo races in September, but have a 6 hour rogaine next weekend and the Pisgah 23 km run the following.
Stretching with the trainer has eliminated my glute problem. Moving onto plyometrics for agility and speed, long scarred R achilles is irritated by that. Approaching cautiously, but remains an important goal.
No primo races in September, but have a 6 hour rogaine next weekend and the Pisgah 23 km run the following.
10 AM
Stretching 20:00 [0]
Some before training and then some rolling during after I twinged my achilles doing one legged hops.
Strength (Trainer) 1:20:00 [3]
1c
Ladder drills: steps, hops. Lifts, pushups, squats, planks, lunges.
12 PM
Cross Training 1:00:00 [1]
More construction work rest of the day.