Training Log Archive: kensrIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
2 PM
Skate Ski (Grafton Ponds) 1:24:33 [3] 12.79 km (6:37 / km) +312m 5:53 / km
ahr:137 max:192
Down to Grafton to check effects of storm. Many more trails groomed, but not yet in good shape. Some bumpy with a few sticks.
Started on green wax for 15F temp, but a little slow. Switched to blue HF and they ran better.
Started on green wax for 15F temp, but a little slow. Switched to blue HF and they ran better.
5 PM
Skate Ski (Kingdom Valley) 45:24 [3] 7.04 km (6:27 / km) +99m 6:02 / km
ahr:183 max:211
Back home for some more. Groomed this morning before going to Grafton. Fields groomed up very well. Did the Pines and upper trails with just the snowmobile. Lower trails fine right now.
Stretching 10:00 [0]
Pulley for shoulder
Hamstring extensions 15
Crunches 40
Hamstring extensions 15
Crunches 40
Monday Dec 30, 2013 #
8 AM
Note
Rented Fast and Furious 6 thru Roku (thanks Kenny) with no hassles nor confusion by Ruthie on first try (awesome)! 20 minutes in they have a scene where the bad guy blows everything up. As the building collapsed, amidst flames and sparks, we had a sizzle and our power went dead. Nice special effects! Still out the next day along with most of Chester. Aww, the price of 10" fresh wet snow.
4 PM
Skate Ski (Kingdom Valley) 58:09 [2] 8.42 km (6:54 / km) +9m 6:52 / km
ahr:133 max:170
Groomed this morning, temp was still around freezing and snow heavy. Temp dropping all day and skied just before dark after snow had set up. Surface solid and rough. Will groom nicely tomorrow. Lots of limbs down. Didn't even go in the Pines as I know that is a mess. May be able to venture onto the higher trails although it would be nice to get the Bombi back together and use that. Almost have the exhaust system assembled.
Did a loop past the dark house, made a turn and saw all the Xmas lights. Power on!
Did a loop past the dark house, made a turn and saw all the Xmas lights. Power on!
Sunday Dec 29, 2013 #
11 AM
Skate Ski (Grafton Ponds) 1:08:35 [3] 13.35 km (5:08 / km) +137m 4:53 / km
ahr:129 max:164
Our snow pretty much worn out, so went to Grafton to check things there. Got a 1.5 km man made loop in the fields and a couple dead ends going up the first hills. Had also groomed natural cover for another km in the fields, which was skiable with a little grass poking up.
Good straight sections and climbs, tried out V2 and V2alt with modest success.
Good straight sections and climbs, tried out V2 and V2alt with modest success.
2 PM
Road Running (Cummings Rd) 29:34 [3] 2.07 mi (14:17 / mi) +143m 11:46 / mi
Just a sprinkle of rain, which has changed to serious snowfall an hour later -- yes!
3 PM
Strength 10:00 [2]
weight:165lbs
Arm stretches and exercises with yellow band: extensions, external rotation, lunge.
Crunches.
Crunches.
Saturday Dec 28, 2013 #
9 AM
Skate Ski (Kingdom Valley) 58:10 [3] 12.04 km (4:50 / km) +4m 4:49 / km
Warmer, but still hard pack frozen. Faster than previous days and finally picked up the pace some.
3 PM
Skate Ski 41:48 [3] 6.58 km (6:21 / km) +20m 6:15 / km
ahr:126 max:183
Warmed to mid 30's, cover finally getting thin and noticeably from this morning. Kind of slow and tired, too.
Friday Dec 27, 2013 #
8 AM
Stretching 30:00 [0]
PT with therapist. More discussion of muscle power and range of motion. ROM is fine, power has limits.
1 PM
Skate Ski (Kingdom Valley) 1:37:00 [3] 15.47 km (6:16 / km) +94m 6:05 / km
ahr:129 max:171
More in the yard, around the fields. Trails hard and 95% great, rest bumpy. Lots no pole, a little V2alt even.
Thursday Dec 26, 2013 #
2 PM
Skate Ski (Kingdom Valley) 1:35:00 [3] 15.27 km (6:13 / km) +18m 6:11 / km
ahr:165 max:216
Some light snow today, about an inch by mid-afternoon. Just enough to smooth out the trails and cover the grass poking thru. Fields good, woods not ready yet.
10 PM
Strength 10:00 [0]
PT with bands, pulley.
Wednesday Dec 25, 2013 #
2 PM
Skate Ski (Kingdom Valley) 1:30:00 [3] 12.78 km (7:03 / km) +82m 6:49 / km
ahr:149 max:199
More today. Lots with no poles after shoulder got a little sore.
310 downloads instantly after deleting histories in laptop (and watch).
310 downloads instantly after deleting histories in laptop (and watch).
Tuesday Dec 24, 2013 #
1 PM
Skate Ski (Kingdom Valley) 1:32:21 [3] 12.35 km (7:29 / km) +62m 7:18 / km
ahr:152 max:222
Left with 2" of frozen snow pack after a couple days of serious thaw and fog and hard temp plunge last night. Greg groomed with many passes of the snowmobile and light touch with the cutting teeth. Produced corn snow and fine skate track thru the fields.
Everybody loaded up and skied lap after lap, including the girls who concentrated on schussing the little hills.
Everybody loaded up and skied lap after lap, including the girls who concentrated on schussing the little hills.
5 PM
Strength 15:00 [2]
Stretching and short exercises, hamstring extensions.
Monday Dec 23, 2013 #
Stretching 30:00 [1]
PT. More exercises; the therapist know I will do these, so he keeps dreaming up more. Got another band, too. Yellow one joins the green and black ones.
Sunday Dec 22, 2013 #
Strength 15:00 [1]
Pulley, bands for shoulder
Hamstring extensions 3 x 10
Hamstring extensions 3 x 10
2 PM
Snowshoeing (Kingdom Valley) 30:00 [1]
Hiking around the trails with the posse following fresh turkey tracks.
Saturday Dec 21, 2013 #
8 AM
Snowshoeing (Kingdom Valley) 20:00 [1]
Trampling some narrow trails thru the Pines.
Friday Dec 20, 2013 #
8 AM
Snowshoeing (Kingdom Valley) 30:00 [2]
Around upper section of trails with Casey. About 12" heavy snow cover, right at freezing.
4 PM
Road Running (Cummings Rd) 28:00 [3] 2.0 mi (14:00 / mi)
5 PM
Strength 30:00 [2]
2 sets x 20 core, legs; dips 2 x 10
Planks front, saide, back
Hamstring extensions
Planks front, saide, back
Hamstring extensions
Thursday Dec 19, 2013 #
8 AM
Stretching 30:00 [0]
PT, getting more range of motion.
Reviewed Alex's exercise list, which I've modified and extended over time to 19 various core, leg and arm exercises. Mark cleared me for all except pushups and pullups, which remain on the never again list, along with rock and ice climbing. Also okayed planks, since they are done isometrically.
Good suggestion, too, for hamstring extensions on the ball to tackle the cramping problem.
And okay to ski with easy poling now.
Reviewed Alex's exercise list, which I've modified and extended over time to 19 various core, leg and arm exercises. Mark cleared me for all except pushups and pullups, which remain on the never again list, along with rock and ice climbing. Also okayed planks, since they are done isometrically.
Good suggestion, too, for hamstring extensions on the ball to tackle the cramping problem.
And okay to ski with easy poling now.
11 AM
Snowshoeing (Kingdom Valley) 30:00 [2]
With Casey breaking trail up thru the new section.
12 PM
Skate Ski (Grafton Ponds) 1:14:00 [3] 9.74 km (7:36 / km) +183m 6:57 / km
ahr:164 max:234
Same grooming as yesterday, but tackled more with the use of some poles. Adapting to a one-sided poling technique, okay for V1 onto the right ski. Not so good to the other side. Used shorter classic poles, so I didn't have to lift my hands as high. Think I may end up with 162.5 cm L and 155 R, since I can still get a full thrust off the L side.
Wax off a little and felt slow.
Wax off a little and felt slow.
Wednesday Dec 18, 2013 #
6 AM
Stretching 10:00 [0]
Band resistance, iso, rom. Shoulder feels fine.
3 PM
Skate Ski (Grafton Ponds) 40:55 [3] 5.77 km (7:06 / km) +80m 6:38 / km
ahr:164 max:252
Trails in good shape; a little more snow picked up last night. Gradually grooming and firming the entire network. I stayed on the trails in the fields and lower hillside; upper ones still looked rough.
All no pole.
All no pole.
5 PM
Strength 20:00 [3]
Core and legs 1 x 40 reps. Skipped the arms and planks for now.
Tuesday Dec 17, 2013 #
Stretching 15:00 [0]
Morning iso and resistance bands.
Then tonight hung the snow blower on the tractor, which did not go well. Quite heavy and needs two arms to force into position. It's done, however. And picked up another couple inches today.
Then tonight hung the snow blower on the tractor, which did not go well. Quite heavy and needs two arms to force into position. It's done, however. And picked up another couple inches today.
Monday Dec 16, 2013 #
11 AM
Stretching 30:00 [0]
PT plus. Improving range of motion. No upward strength and never will be. Pull ups and push ups banished forever (gads, what will I do?). Didn't discuss planks, but can't imagine they will get the okay. Shoulder does not have enough stability to bear any further abuse or will start to grind.
Did get okay for core and leg strength workouts. Wall weights (in the future). Running is okay as is no pole skiing as long as I don't fall down.
Did get okay for core and leg strength workouts. Wall weights (in the future). Running is okay as is no pole skiing as long as I don't fall down.
3 PM
Skate Ski (Grafton Ponds) 40:00 [2] 6.0 km (6:40 / km)
weight:162lbs
All no pole. Around the fields and lower trails. Snow too cold and windblown for my blue glide wax, but okay anyway. Trails roughly packed with plenty of snow. Will need another pass and tomorrow's 3" and skiing will be wonderful. Picked up my comp season pass.
Sunday Dec 15, 2013 #
3 AM
Note
Snowing => big dump!!
10 AM
Snowshoeing (Kingdom Valley) 40:00 [2]
Took Casey out thru the Pines and last night's 14" snow. Nice cover smoothed out the bumps. Packed the logs on the new trail, but there's still a few gaps needing more fill. Very pretty!
8 PM
Stretching 15:00 [0]
ROM, pulley, isometrics x 2; icing.
Saturday Dec 14, 2013 #
4 PM
Stretching 10:00 [0]
ROM and isometrics. Like yesterday, shoulder sore afterwards.
On another note, in anticipation of tonight's storm, got the garage and barn set up for winter (almost). Plow is on truck. Bombi is still laid up with bum exhaust system. Tractor has front loader instead of snow blower, but that's because it's going to haul the first snow banks from the driveway over to the switchback trail to fill gaps in the logs dumped at the bottom of the Wall. Did hook up the groomer behind the tractor and it worked just fine for one lap around the Fields trails. We'll see how it goes working on a foot of snow.
On another note, in anticipation of tonight's storm, got the garage and barn set up for winter (almost). Plow is on truck. Bombi is still laid up with bum exhaust system. Tractor has front loader instead of snow blower, but that's because it's going to haul the first snow banks from the driveway over to the switchback trail to fill gaps in the logs dumped at the bottom of the Wall. Did hook up the groomer behind the tractor and it worked just fine for one lap around the Fields trails. We'll see how it goes working on a foot of snow.
Friday Dec 13, 2013 #
9 AM
Stretching 1:00:00 [1]
Getting the woodshed cleared to store the backhoe implement. Moved a half cord of wood from one side to the other to make space. Good range of motion work and a little strength, too. Now the sling goes back on and some ice before formal PT this afternoon.
2 PM
Road Running (Springfield) 1:20:00 [1] 5.5 mi (14:33 / mi)
Took a little grief from PT about what I'd been doing today, then things settled down to week 2 of PT, since I'm already past week 1. From passive rom to isometrics. Discussed my goals and expectations. Obviously I'm not interested in just getting by, so the therapist changed me over to a guy whose a bit more aggressive in his approach for Monday.
Then home, but oops, had locked the keys inside the car. So jogged home (to keep warm) as it was really cold today. Workout after all.
Then home, but oops, had locked the keys inside the car. So jogged home (to keep warm) as it was really cold today. Workout after all.
Wednesday Dec 11, 2013 #
9 AM
Hiking 1:00:00 [1]
Morning walk around the ski trails with Casey. Just enough snow to cover everything; need about 6" to groom up well.
Purging out all the chemicals from yesterday. Had a chat with the anesthesiologist ahead of time. Asked him to skew the "cocktail" to minimize the hangover, which he did very successfully. No after effects, unlike my experience some years ago. Pain control, fine: an aspirin this morning and that's it so far.
Purging out all the chemicals from yesterday. Had a chat with the anesthesiologist ahead of time. Asked him to skew the "cocktail" to minimize the hangover, which he did very successfully. No after effects, unlike my experience some years ago. Pain control, fine: an aspirin this morning and that's it so far.
4 PM
Stretching 15:00 [0]
Range of motion. Ditched the sling and did simple pendulum swings and circles. No stiffness. Then back to icing the shoulder.
Talked to the surgeon. As I thought, they were not able to stretch the rotator cuff muscle enough to reach over to the top of the humerus, even with two of them pulling on it. So nothing there. Also, one branch of the biceps tendon was deteriorated, so they clipped that and did not try to reattach, since the condition was poor. Should not compromise strength (as in pull ups).
Talked to the surgeon. As I thought, they were not able to stretch the rotator cuff muscle enough to reach over to the top of the humerus, even with two of them pulling on it. So nothing there. Also, one branch of the biceps tendon was deteriorated, so they clipped that and did not try to reattach, since the condition was poor. Should not compromise strength (as in pull ups).
Tuesday Dec 10, 2013 #
8 AM
Skate Ski (Kingdom Valley) 21:00 [1] 2.0 km (10:30 / km)
Couple inches of snow yesterday, enough to drag the skis around the fields a little. Not much glide on the grass poking thru.
6 PM
Note
In and out of surgery in a couple hours. Scopes unfortunately found nothing to pull on for a repair, as feared. So they just cleaned up some frayed areas and sewed it up. Now waiting for block to wear off ( => pain).
On the plus side there is minimal surgical damage that will require healing. Next it will be PT to determine what in fact can be done with the remaining muscles. Birkie here we come!
We're nothing if not adaptable.
On the plus side there is minimal surgical damage that will require healing. Next it will be PT to determine what in fact can be done with the remaining muscles. Birkie here we come!
We're nothing if not adaptable.
Sunday Dec 8, 2013 #
Event: UNO - Beaver Brook
Strength 30:00 [2]
Another cord of wood into the basement and stacked. Just a bit more ...
Saturday Dec 7, 2013 #
1 PM
Hiking (Town Forest) 2:16:47 [1] 3.32 mi (41:10 / mi) +250m 33:22 / mi
Flagging new trail route.
4 PM
Strength 30:00 [2]
Moving another bunch of firewood into the basement.
Wednesday Dec 4, 2013 #
2 PM
Trail Running (Grafton Ponds) 1:51:04 [3] 6.72 mi (16:31 / mi) +449m 13:41 / mi
ahr:123 max:164
Trails out thru the back country. Down to the ledges and back past the soap stone quarry.
Then to the ski center with a big patch of snow out front. Discussed mapping projects for them.
Then to the ski center with a big patch of snow out front. Discussed mapping projects for them.
Monday Dec 2, 2013 #
3 PM
Road Running (Springfield Rail Trail) 1:18:32 [2] 6.07 mi (12:56 / mi) +97m 12:20 / mi
ahr:110 max:183 weight:162lbs
Easy run after hospital pre-op stuff. Decided to start accumulating running miles since skiing will be off for awhile.
C • Op 5