Training Log Archive: DWildfogelIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Note
Another day with LOTS of walking. Went to the Vatican around 10am by subway, which was quick. Only waited in line for 45 mins. Walked around the museum for an hour then the Sistine Chapel and finally St. Peters. All quite ornate and clearly a tour de force of talent, but I must say that all that stuff seems a bit overdone to me (the exception being Michelangelo's amazing Pieta).
Later we had a terrific dinner at Perilli's near the Piramide; also enjoyed a very entertaining waiter. Just prior to that we picked up picnic stuff at a remarkable specialty grocery (also with a charming employee). A thunderstorm shook the restaurant while we dined, but was over by the time we went home.
Later we had a terrific dinner at Perilli's near the Piramide; also enjoyed a very entertaining waiter. Just prior to that we picked up picnic stuff at a remarkable specialty grocery (also with a charming employee). A thunderstorm shook the restaurant while we dined, but was over by the time we went home.
8 AM
Strength exercises 15:00 [4] 0.0 mi
Thesaurus, pushups, plank.
Tuesday Dec 27, 2011 #
8 AM
Running (Easy distance) 35:27 [3] 3.6 mi (9:51 / mi)
shoes: Jan10 2 Gel Kayano 11
Nice easy run through the streets of Venice, navigating with Rhondas orienteering map, which was really fun. Along the south shore almost to the forested park; took a more northerly (and more direct) route back.
Sunday Dec 25, 2011 #
3 PM
Running (Jogging) 15:00 [2] 1.3 mi (11:32 / mi)
shoes: Jan10 2 Gel Kayano 11
Salzburg. Not much time, so just jogged a little in the streets near the hotel, mostly on a grass strip I found on a small hill.
Walking 30:00 [2] 1.5 mi (20:00 / mi)
Got dressed for dinner, then walked up to the fortress, which was a definite work out for my legs, since I hadnt had time to stretch after my brief jog.
Friday Dec 23, 2011 #
8 AM
Running (Easy distance) 30:19 [3] 3.0 mi (10:06 / mi)
shoes: Jan10 2 Gel Kayano 11
Salzburg. Tried to see if I could run up to the fortress from our hotel (Star Inn Zentrun), but it seemed like access to the mountain from this side was blocked by private property. So, after 4:35, went through the pedestrian tunnel, and after about 9 mins got to the road to the fortress that comes out of Kapitalplatz. Followed the steep road up. Could see that the gate to the fortress was closed, so followed along the top of the ridge to Richterhohe (19:30) before retracing my steps downhill, though I went back to the tunnel by going past Tomaselli's rather than the shorter way behind St. Peters. Finished just before the tunnel. Felt pretty good, but kept my stride short to save my achilles on all the pavement. Temp in the mid-30's, slight drizzle at times.
Walking 30:00 [2] 1.5 mi (20:00 / mi)
Later, walked with Louise up to the fortress and up all the stairs to the top of the observation tower (spectacular views!)
Thursday Dec 22, 2011 #
Note
(rest day)
Train from Goettingen to Salzburg.
Wednesday Dec 21, 2011 #
Running (Distance) 37:31 [4] 4.0 mi (9:23 / mi)
shoes: Jan10 2 Gel Kayano 11
Goettingen. On my own. Started running when I left the hotel. Got to the beginning of the trail in the park in 8:02. Took the trail that parallels Bismark Str in hopes of finding the Bismark tower, which I did; got there in 25:11, including the last steep uphill. Pushed pretty well all the way up the hill, feeling much better than the previous run. Got back to the end of the trail after 37:31 (meaning it took 17 mins to get up and 12+ to get down. Very nice run. Jogged back to the hotel for a cool down and stretched in their back courtyard.
Tuesday Dec 20, 2011 #
11 AM
Walking 1:28:00 [2] 5.5 mi (16:00 / mi)
shoes: Jan10 2 Gel Kayano 11
Goettingen. Snow! Louise and I started off from our hotel in snow flurries. As we got higher, there was more snow. By the time we got to the top of the ridge, there was almost an inch on the ground. No one else around, only a few tracks here and there - it was gorgeous. Instead of going back down the way we'd come up (as we had done the 3 previous days), went N along the E side of the ridge, then followed some trails more or less W and then S and managed to get right back to where I intended - nice little mapless orienteering exercise :-)
Strength exercises 20:00 [4]
Theraband, core, pushups.
Monday Dec 19, 2011 #
11 AM
Running (Jogging) 31:00 [3] 2.7 mi (11:29 / mi)
shoes: Jan10 2 Gel Kayano 11
Goettingen. With Louise, in the hills east of town. Started out the same way we walked the last couple of times, but jogged once we got to the trail, and then instead of going uphill, followed some paths more or less along a contour, but eventually we were forced uphill, which was pretty tough on my achilles. We were going pretty slowly; felt like I hadn't run in months instead of just for a week. All the heavy clothing (it was 30 degrees F) didn't help. Still, the woods were even more beautiful with a dusting of snow. On the way back, ran a couple of loops around the park below the woods to get over 30 mins of running. (Louise walked that part.)
Walking 50:00 [2] 3.0 mi (16:40 / mi)
shoes: Jan10 2 Gel Kayano 11
We walked 10 mins from the hotel to the trail where we started jogging. After jogging, we walked back up into the woods in the area we had walked previously, but along different paths, for a total of 40 mins, including the walk back to the hotel.
Sunday Dec 18, 2011 #
10 AM
Walking (Fast walking) 1:30:00 [3] 6.0 mi (15:00 / mi)
shoes: Jan10 2 Gel Kayano 11
Goettingen. Louise and I really pushed it, up to the top of the ridge E of town, beyond where we had gone on Thursday (partly because we were going considerably faster, partly because we took a more direct root). Distance is an estimate.
Strength exercises 15:00 [4]
Full sets for all 3 theraband exercises. Been doing pushups and core exercises in the mornings, too, as well as the usual stretching (though not quite as much as at home).
Saturday Dec 17, 2011 #
Note
(rest day)
No time for exercise (except for morning stretching and core exercises and pushups) as we caught an 8am train to Marburg, where we met Rachel's friends Raphael, Ruth and Jose, and then took a train to Hanover where we saw the Nutcracker at the opera house. Alas, I was so tired I slept through most of it, and slept again on the train - and still managed to sleep through most of the night, though Louise is having a good deal of difficulty sleeping for any length of time.
Friday Dec 16, 2011 #
Note
(rest day)
Jet lag got us; we slept a good part of the day.
Thursday Dec 15, 2011 #
10 AM
Walking 1:45:00 [2] 5.7 mi (18:25 / mi)
Goettingen. Louise and I walk to the top of the ridge east of town. Took about 20 mins to get through the streets to the woods. The woods themselves were lovely. Temperature around 40F. Lovely to get outside.
Wednesday Dec 14, 2011 #
Note
(rest day)
Complete the journey to Goettingen. We had a bit of difficulty getting to the right place to get the train, but we finally got it straight. We of course were delighted to see Rachel at the train station in Goettingen. She is so adept at speaking German!
Tuesday Dec 13, 2011 #
Note
(rest day)
Traveling to Goettingen, Germany today; arrive there tomorrow afternoon.
Monday Dec 12, 2011 #
7 AM
Running 29:00 [3] 3.0 mi (9:40 / mi)
shoes: Jan10 2 Gel Kayano 11
Front of house. Chilly, had no time, but heel wasn't bad so I ran faster than I've been running. Warmed up for 400m, and I'm counting the last .15 mi of that as 1:40 for the total run. Then 5 loops in 608, 547, 528, 510, 447, for a total of 2720 for 2.85 mi.
Strength exercises 10:00 [4]
Half the theraband and weight exercises
Sunday Dec 11, 2011 #
Note
(rest day)
Another day with no time for exercise.
Saturday Dec 10, 2011 #
7 AM
Running (Easy distance) 45:01 [3] 4.57 mi (9:51 / mi)
shoes: Jan10 2 Gel Kayano 11
Front of house, 8 loops: 628, 554, 543, 533, 529, 527, 517, 509. Nice running conditions: a chill in the air but low 50's and no wind. Heel felt pretty good; pushed the last half a bit, getting near O2 debt by the end (so it wasn't really "easy" distance). Probably only one more run before heading for Europe, so it's nice to get in some good training now. Got a bloody nose with about 1.5 miles to go; pretty messy by the end, but it had stopped by then. (I get them in the winter, probably from the dry indoor heat.)
If I look at the first mile as a warm up, I did the "usual" 4 miles (7 laps) in 38:33, considerably better than I've done in a while.
If I look at the first mile as a warm up, I did the "usual" 4 miles (7 laps) in 38:33, considerably better than I've done in a while.
Strength exercises 25:00 [4]
Full sets of theraband and weights.
Friday Dec 9, 2011 #
Note
(rest day)
Had hoped to at least do some hard walking today, but there wasn't any time as we were out doing trip related errands all afternoon.
Thursday Dec 8, 2011 #
Note
Had my annual visit to the eye doc on Tuesday. My reading glasses and my computer glasses seem to be working just fine, so figured I'd try to update my orienteering glasses (bi-focals). Come to find out that those glasses date from 2003. How is it that I ignored my most important eye-need all that time? Anyway, I brought the WMOC 2011 Sprint Qualifier map (old town Pecs), so Sam (my optometrist) could see what I'm up against. Sam had done some orienteering 20 years ago when he was a scout leader, so I've always been able to talk to him about my orienteering eye wear needs. He was amazed that we are expected to read such fine details.
Here's what's really bad: my long distance vision has changed so much since 2003 that my orienteering glasses were actually making my vision worse than my unaided eyes. The near vision (map reading) was still helping some, but not nearly as much as new lenses will. Sam let me see the sprint map through lenses that will match my new prescription; big difference! It was almost as good as I can see through the magnifying glass that I now carry when I orienteer. Guess I now have a new excuse for my relatively poor sprint results over the past year :-)
Here's what's really bad: my long distance vision has changed so much since 2003 that my orienteering glasses were actually making my vision worse than my unaided eyes. The near vision (map reading) was still helping some, but not nearly as much as new lenses will. Sam let me see the sprint map through lenses that will match my new prescription; big difference! It was almost as good as I can see through the magnifying glass that I now carry when I orienteer. Guess I now have a new excuse for my relatively poor sprint results over the past year :-)
12 PM
Strength exercises 25:00 [4]
Full sets of theraband, weights, core, hip.
Wednesday Dec 7, 2011 #
8 AM
Running (Easy distance) 48:34 [3] 4.4 mi (11:02 / mi)
shoes: Jan10 2 Gel Kayano 11
Skyline, with Louise. She was alternating running and walking, so I did some loop backs so we'd stay near each other. Thus the total distance is an estimate. We went to Gist and back (ordinarily 2.3 miles), then on my own did 3 front of house loops: 558, 545, 533. My achilles wasn't too bad.
Tuesday Dec 6, 2011 #
7 AM
Running (Run/walk) 14:00 [3] 1.0 mi (14:00 / mi)
shoes: Jan10 2 Gel Kayano 11
Didn't have much time, but my heel felt OK and the winds finally died down, so did 4 repeats up the steep part of the hill on Skyline just S of my house. Probably about 250m. Did a sort of walk-run, being careful not to irritate my heel. Decent workout.
Monday Dec 5, 2011 #
8 AM
Strength exercises 20:00 [4]
Weights, theraband, core. Full sets.
Sunday Dec 4, 2011 #
11 AM
Running (Easy distance) 31:41 [3] 3.0 mi (10:34 / mi)
shoes: Jan10 2 Gel Kayano 11
With all the large vehicles up here getting Christams trees, couldn't do my usual front of house loops. So, ran around the front yard and the woods on our neighbors property for 26 mins, then did one front of house loop in 5:34 as calibration.
My heel wasn't great, but it was definitely a bit better than it has been lately. As an experiment, I haven't done the eccentric exercises for a few days. Wonder if those were actually doing more harm than good.
My heel wasn't great, but it was definitely a bit better than it has been lately. As an experiment, I haven't done the eccentric exercises for a few days. Wonder if those were actually doing more harm than good.
Saturday Dec 3, 2011 #
Note
(rest day)
Louise and I spent the afternoon in SF, including two one-hour visits with George. It was amazing to see him with his eyes open and to be able to communicate with him a bit. It was both touching and wrenching. I feel so guilty about not spending every minute with him to help him through this ordeal.
When they made us all leave the ICU to give George some rest, we went out to lunch with Sarah, Bill and Ramsay and Janet. (Leslie insisted on staying at the hospital.) It was great to see Ramsay and Janet, but I just can't fathom how we've let a decade pass without spending time together.
When they made us all leave the ICU to give George some rest, we went out to lunch with Sarah, Bill and Ramsay and Janet. (Leslie insisted on staying at the hospital.) It was great to see Ramsay and Janet, but I just can't fathom how we've let a decade pass without spending time together.
Friday Dec 2, 2011 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
4 PM
Running (easy distance) 46:50 [3] 4.7 mi (9:58 / mi)
shoes: Jan10 2 Gel Kayano 11
Los Gatos Creek Trail. (Guessing at the distance). Ran almost to the end of Vasona, then on the way back, took the bridge to the west side of the creek. Louise did 2 min run/ 1 min walk; I ran loops while she walked.
Had planned to do a non-running aerobic workout today to spare my achilles, but it felt decent in the morning, Louise wanted someone to run with in town, and it was lovely down there while it was still windy up here, so I went for it. It was still a struggle with my heel, but not as bad as recently.
Had planned to do a non-running aerobic workout today to spare my achilles, but it felt decent in the morning, Louise wanted someone to run with in town, and it was lovely down there while it was still windy up here, so I went for it. It was still a struggle with my heel, but not as bad as recently.
Thursday Dec 1, 2011 #
11 AM
Strength exercises 30:00 [3]
Weights, theraband, core, hip, achilles, nearly full sets for all.