Training Log Archive: CharlieIn the 28 days ending Feb 28, 2013:
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Thursday Feb 28, 2013 #
7 AM
Hike 1:06:21 4.42 mi (15:01 / mi) +235m 12:53 / mi
ahr:124 max:170 slept:6.75 weight:160.2lbs shoes: gel kayanos - old
Around the neighborhood, same as the other day. Included a short visit with our friend Sheryl, on her way to work, and Rhonda's usual texts and calls coming in. Otherwise pretty sprightly.
Wednesday Feb 27, 2013 #
7 AM
cycling (spinning bike) 30:00 [3] 5.0 mi (6:00 / mi)
slept:5.5 weight:162.6lbs shoes: gel kayanos - old
Easy
3 PM
Hike (treadmill) 36:00 [3] 2.5 mi (14:24 / mi) +182m 11:45 / mi
shoes: 2011 gel kayano
The weather today was not appealing, slush and all day rain, so I repaired to the gym for a treadmill session. Since I could stop at a moment's notice, I tried it without the neoprene wrap, and it seemed ok. I still can certainly feel a catch there, but nothing dramatic. 1 mile at 4.4 mph, 2% grade, then 1 at 4.0 and 8% grade, back to 4.4 at 3% grade for .35, then cooled down at 3.7 the rest of the way. Generally satisfactory.
.
.
PT exercises 20:00 [3]
abbreviated shoulder series. A week off has not calmed down my painful triceps, although my pectoral muscle is better. Not sure what to do about it. Another week off, perhaps.
Tuesday Feb 26, 2013 #
7 AM
Hike 1:09:01 4.46 mi (15:28 / mi) +239m 13:16 / mi
ahr:126 max:187 slept:7.25 weight:160.6lbs shoes: gel kayanos - old
Around the neighborhood, including a short stop to chat with our friend Alex, on her way to work.
12 PM
Snowshoe 12:00 [3]
A little dog exercise. Snow was soft enough that it ended up in my boots.
Monday Feb 25, 2013 #
7 AM
cycling (Spinning bike) 30:00 [3] 6.5 mi (4:37 / mi)
slept:7.0 weight:162.6lbs shoes: gel kayanos - old
Easy, before going off to Worcester.
Still dealing with digestive distress, since last Monday. Getting tired of it. Rhonda had it for several days the week before. Looking forward to a cup of coffee, but certainly not yet.
Still dealing with digestive distress, since last Monday. Getting tired of it. Rhonda had it for several days the week before. Looking forward to a cup of coffee, but certainly not yet.
10 AM
Hike 1:00:02 3.99 mi (15:02 / mi) +44m 14:32 / mi
ahr:122 max:167 shoes: gel kayanos - old
From Pleasant Valley. My meeting in Worcester got canceled just as I was leaving the house. Hoping that some vigorous walking will help me turn the corner on the hamstring,
Sunday Feb 24, 2013 #
9 AM
Snowshoe 53:00 [3] 1.8 mi (29:27 / mi)
slept:7.0 weight:161.6lbs
With R&S, on the dog loop, plus an excursion out to the Big Down Marsh. Softer snow today. Much better snowshoeing conditions than a few days ago when it was hard and bumpy.
8 PM
cycling 15:00 [3] 3.1 mi (4:50 / mi)
shoes: gel kayanos - old
Easy. Legs stiff from brisk walk up the hill yesterday.
Saturday Feb 23, 2013 #
7 AM
Snowshoe 37:00 [3] 1.3 mi (28:28 / mi)
slept:8.0 weight:161.4lbs
Snow a little softer today. temperature a few degrees warmer, but damp, so it feels cold. Dog loop with R&S.
8 AM
Hike 41:31 2.72 mi (15:14 / mi) +64m 14:12 / mi
ahr:103 max:136 shoes: gel kayanos - old
Down from home to the Grange hall to meet with Grange members. The Grange is coming to the end of its existence, and wants to donate the hall to the town. If it goes forward, the land trust may get some office space, so a few of us went to see it. Nice place, needs some maintenance and retrofitting.
The building was built by Grange members in the 50s.
The building was built by Grange members in the 50s.
9 AM
Hike 46:46 2.8 mi (16:44 / mi) +216m 13:29 / mi
ahr:112 max:184 shoes: gel kayanos - old
Then back again. More challenging uphill.
Friday Feb 22, 2013 #
8 AM
Snowshoe 35:00 [3] 1.3 mi (26:55 / mi)
slept:7.0 weight:161.8lbs
dog loop. Nicer day, still coldish, but little wind.
2 PM
Hike 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: gel kayanos - old
with Rhonda from Pleasant Valley. Felt a bit more secure with my hamstring wrapped up.
Thursday Feb 21, 2013 #
6 AM
cycling (Spinning bike) 35:00 [3] 6.8 mi (5:09 / mi)
slept:7.0 weight:165.8lbs
7 AM
Snowshoe 30:00 [3] 1.3 mi (23:05 / mi)
dog loop with Sassy and Rhonda. Crusty, uneven snow. Not ideal conditions but nice to be out.
2 PM
Hike 46:00 [3] 5.0 km (9:12 / km)
shoes: gel kayanos - old
In Pleasant Valley, with Rhonda. We were going to go longer, but . . .
Low 20s at home, but cold north wind whipping off the river made it a little too brisk to be entertaining.
I'd have to say that after about 10 weeks of PT on my hamstring it has not gotten any worse. That's about the best I can say for it.
Low 20s at home, but cold north wind whipping off the river made it a little too brisk to be entertaining.
I'd have to say that after about 10 weeks of PT on my hamstring it has not gotten any worse. That's about the best I can say for it.
Wednesday Feb 20, 2013 #
6 AM
Note
slept:7.0 weight:162.2lbs (rest day)
Went in this morning to get a small cyst removed from my left little finger. Seemingly a pretty minor event. It turns out that the cyst had attached itself to the nerve, so a bit more involved. It took a bit longer tp pry it loose, and now my hand is in a cast, thoroughly swathed up for the next 12 days. Not what I was expecting!
Tuesday Feb 19, 2013 #
Note
slept:6.0 weight:160.4lbs (rest day)
Don't really think I'm sick, but feeling lethargic, so a good day to kick back. Massage later.
Saw the doctor this morning. He was pretty satisfied with my shoulder, said it is time to get on with real life instead of all the bands, etc.
He also looked at my knee, took some x-rays. Calcification at the tendon where it meets the patella. No real surprise. Also saw my femur thicker on one side, perhaps a reaction to stress of some kind, maybe related to my nagging hamstring. Not sure what to do about it.
Zack is 21 today. He'll be coming home for the weekend Friday night.
Saw the doctor this morning. He was pretty satisfied with my shoulder, said it is time to get on with real life instead of all the bands, etc.
He also looked at my knee, took some x-rays. Calcification at the tendon where it meets the patella. No real surprise. Also saw my femur thicker on one side, perhaps a reaction to stress of some kind, maybe related to my nagging hamstring. Not sure what to do about it.
Zack is 21 today. He'll be coming home for the weekend Friday night.
Monday Feb 18, 2013 #
7 AM
Gym 45:00 [3]
slept:6.5 weight:162.4lbs shoes: gel kayanos - old
Not much I can do at crossfit these days. Rhonda and I did a workout to sub while the others were doing back squats. 5 rounds, row 250, 10 KB swings. I was doing one handed KBs, as my arm is feeling quite vulnerable. Then to sub for the next workout, I just did more rowing, a 2K piece, 8:27.8. I was bopping along at a good pace until a little twinge in my back with about 600 to go dropped my pace from about 2:04 to about 2:40 for a while. Careful, careful.
R arm is generally feeling like all the shoulder exercises are too stressful for the current state of my triceps. May need to go on vacation from them for a while.
R arm is generally feeling like all the shoulder exercises are too stressful for the current state of my triceps. May need to go on vacation from them for a while.
10 AM
PT exercises 25:00 [3]
hamstring exercises. Not sure how much good these do my hamstring, but they do seem to be good for adductors and abductors
3 PM
cycling (spinning bike) 30:00 [3]
Sunday Feb 17, 2013 #
11 AM
Snowshoe 30:00 [3] 1.3 mi (23:05 / mi)
slept:6.0 weight:162.6lbs
with Sassy on the dog walk loop. Colder and windy, snow a bit crustier and more set up than it has been.
4 PM
PT exercises 1:00:00 [3]
Shoulder series, out in the gym. Getting stronger, but my triceps and trapezius are chronically sore.
Saturday Feb 16, 2013 #
10 AM
Ski 21:00 [3] 0.75 mi (28:00 / mi)
slept:8.25 weight:161.2lbs
Two loops of the so-called hospital loop, with the dog. We got about another 2-3", and so I thought to try this. I haven't been on skis in several years. I can do a log search to figure out when the last time might have been. Anyway, whatever modest skill level I may have had seems to have dissipated. Not surprisingly, this was pretty uncomfortable for my shoulder, too. Interesting to try, just in case.
OK. Not as long as I'd thought. Two excursions in January 2011, including this notation from 1/13/2011: down to the beaver pond and back, just before dark. Awesome, awesome conditions. Very fine.
OK. Not as long as I'd thought. Two excursions in January 2011, including this notation from 1/13/2011: down to the beaver pond and back, just before dark. Awesome, awesome conditions. Very fine.
6 PM
Note
We watched Broken Embraces, which we had seen in the theater (by accident) when it came out about 4 years ago. That was the start of our admiration of the films of Pedro Almodovar. Even more fun to see it again, now that we can pick up some of the references to his earlier films.
Friday Feb 15, 2013 #
7 AM
Gym 35:00 [3]
slept:6.75 weight:163.6lbs shoes: gel kayanos - old
Rowed for 1500, then the workout was nominally 7 minute AMRAP of burpees, 5 minute rest, 7:30 AMRAP of wall ball. Neither of those are things I can do safely right now, so I did ring rows for the first one, KB swings for the second. I managed the ring rows by being upright enough that I could keep going, and the KBs by just using a 20 lb KB. 121 RRs, 260 KBs. I suspect that my arms are going to have some serious DOMS tomorrow or the next day. But otherwise fine. I also spent some time on the roller. Lots of problem areas all along the left leg, glute, low back.
11 AM
Running 38:02 3.15 mi (12:05 / mi) +21m 11:50 / mi
ahr:135 max:165 shoes: 2012 Hoka Stinsons
Pleasant Valley, with Rhonda. Nursing the hamstring, but jogging along the whole way. I think I will put my neoprene wrap a little higher next time. A little niggling pain in the hamstring, but it never got very bad. Stride very short, near wagon step territory. Lovely day, 40s, mix of dry and wet on the road, mostly dry.
Jostling of the run made the shoulder a bit uncomfortable, so I grabbed onto my shirt for most of it.
Jostling of the run made the shoulder a bit uncomfortable, so I grabbed onto my shirt for most of it.
4 PM
Snowshoe 38:00 [3] 1.35 mi (28:09 / mi)
dog walk with Sassy. Condensed down enough that she made it through without much difficulty, but still loose enough that my boots filled with snow. Lots of deer tracks - pretty much the whole length of the trail.
Thursday Feb 14, 2013 #
8 AM
PT exercises 1:15:00 [3]
slept:7.0 weight:161lbs
Full set of hams and shoulders after PT.
1 PM
Snowshoe 20:00 [3] 0.6 mi (33:19 / mi)
Partial dog loop with Sassy. Lovely spring like day. Another 1" of snow overnight.
AOWN - bobcat tracks in the new snow.
AOWN - bobcat tracks in the new snow.
Wednesday Feb 13, 2013 #
11 AM
Rowing Machine 22:43 [3] 5.0 km (4:33 / km)
slept:7.0 weight:161.8lbs shoes: 2012 merrell trail glove
I wondered how this would go. I had a pretty bad back spasm since Friday. Got it laying on the floor of the garage putting chains on the truck and getting up again, until the combination of the cold floor and getting up too quickly set it off. I've been trying to baby it and it has been getting better. Of course, the very worst thing for it is sitting, and I have to do a lot of sitting.
So I wasn't sure how rowing would turn out, and whether I might have to abort after just a few strokes. I tried to keep it reasonably gentle, keep my posture erect. A little slump would have been extremely counterproductive. Anyway, it worked out ok. So that is something I can get back to.
So I wasn't sure how rowing would turn out, and whether I might have to abort after just a few strokes. I tried to keep it reasonably gentle, keep my posture erect. A little slump would have been extremely counterproductive. Anyway, it worked out ok. So that is something I can get back to.
12 PM
Snowshoe 20:00 [3] 0.65 mi (30:46 / mi)
shoes: Dion 121 snowshoes
Out with Rhonda and Sassy to do the dog loop, but the snow was too soft for Sassy to stay interested and she dumped us. We cut it off about half way and met up with her again at the top. Nice enough footing in the shade, but too soft to be fun in the sun.
Tuesday Feb 12, 2013 #
8 AM
PT exercises 1:15:00 [3]
slept:7.0 weight:164.2lbs
PT this morning, then the full set of shoulder and ham exercises. Getting stronger each time with the shoulder exercises, although they still hurt about the same. Hard to tell with the ham. Still very tender if I dig into it. Haven't tried jogging in a while.
6 PM
cycling (spinning bike) 40:00 [3] 7.7 mi (5:12 / mi)
with our old friend Alex, out in the barn. Knee starting to bother me about 30 minutes in. I'll talk to the doc about it when I see him next week for shoulder follow-up. The knee is at about a year and a half, now.
Monday Feb 11, 2013 #
5 AM
PT exercises 50:00 [3]
slept:6.75 weight:163.8lbs
shoulder exercises. Gave up on these the last few days while I was nursing the sore back. Still sore, but under control, so back at it. Continued steady improvement.
Sunday Feb 10, 2013 #
7 AM
Snowshoe 50:00 [3] 1.3 mi (38:28 / mi)
slept:7.75 weight:163.6lbs
Dog loop with Sassy. 90% breaking trail, sinking to 6" below the knees on every step, even with my big snowshoes. Pretty hard, and worked up a good sweat. Sassy has now figured out that it is more fun to walk behind, although she has not yet mastered letting the back of my snowshoe lift up before she steps on it.
1 PM
Snowshoe 37:00 [3] 1.3 mi (28:28 / mi)
Another loop. Much easier with a path to follow.
Saturday Feb 9, 2013 #
7 AM
Note
slept:7.0 weight:164lbs
Gave up on plowing at 1130 last night. Too blizzardy to see where we were going, and no discernible diminution of the snow on the driveway anyway. Out again at 7 am. Whatever we had plowed last night fully filled in. About 30", pretty variable because of drifting. Plowed for about 2 hours, but only about 60% done. No place to put it all. I'm ahead of the town, though. They haven't plowed the road yet.
Tried to stamp down a path for Sassy. Otherwise about even with her back and very slow going for her. Definitely snowshoe weather.
Tried to stamp down a path for Sassy. Otherwise about even with her back and very slow going for her. Definitely snowshoe weather.
11 AM
Snowshoe 18:00 [3] 0.35 mi (51:27 / mi)
so-called hospital loop, with Sassy. Sassy hadn't figured out to follow behind, and she wasn't making a lot of progress with snow up to her back. So slow going. Beautiful out. Too bad to have a back spasm, but this feels better than anything else right now. Second place is lying on my back, rolling the knots on a lacrosse ball.
3 PM
Snowshoe 15:00 [3] 0.35 mi (42:53 / mi)
Another trip around, easier with a track to step in, both for me and the dog.
Friday Feb 8, 2013 #
9 AM
Running 21:00 [3]
slept:7.0 weight:161.2lbs shoes: 2011 icebugs
Dog loop with Sassy. Same as yesterday, almost like jogging in place. Not entirely satisfactory yesterday, as my quads ended up with a lot of spasms, but at least not straining my hamstring much. Well wrapped in neoprene.
11 AM
Note
Put the new chains on the truck, an involved process because I had to cut the chains down to size and keep re-fitting them. Zack was helping, and did all the cuts, which was pretty great. All the laying on concrete and getting up and down ended up with me getting a low back spasm, though. So now I am dosing myself with some pain meds and laying on the floor, trying to let it calm down. Zack is out plowing.
Thursday Feb 7, 2013 #
8 AM
PT exercises 1:20:00 [3]
slept:7.0 weight:162.6lbs
Full set of shoulder and ham exercises. Shoulder getting stronger each time, but still a ways to go. Finally ditched the yellow band for external rotation and up to red. Red now easier than yellow was last time. Pretty good.
12 PM
Running 20:00 [3] 1.3 mi (15:23 / mi)
shoes: 2011 icebugs
Dog loop, jogging at a very deliberate pace with a very short stride. Hamstring wrapped up tight in neoprene. Went ok, but feeling vulnerable. Gentle, gentle.
Wednesday Feb 6, 2013 #
7 AM
Gym 1:00:00 [3]
slept:6.0 weight:162.6lbs shoes: gel kayanos - old
Wasn't really planning on this, but Rhonda was going . . .
Workout today was the so-called Barbara. Nominally 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 squats, with a rest of three minutes after each round. Only situps out of that is a possible exercise for me right now, so instead I did rounds of 20 ring rows, 30 KB swings, 40 situps and row 500 M. Pretty successful. Lots of rolling my L quad on the foam roller before and after.
Workout today was the so-called Barbara. Nominally 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 squats, with a rest of three minutes after each round. Only situps out of that is a possible exercise for me right now, so instead I did rounds of 20 ring rows, 30 KB swings, 40 situps and row 500 M. Pretty successful. Lots of rolling my L quad on the foam roller before and after.
10 AM
Hike 22:00 [1] 1.3 mi (16:55 / mi)
shoes: 2011 icebugs
dog loop with Sassy. Mostly walking, but a little interspersed very light jogging. Not enough to be irritating. Got to start somewhere.
11 AM
Note
A very nice call from the erstwhile Nysse - Erik Nystrom. He is thinking about coming to visit sometime in the next month or so. Details to follow. Pretty cool. It will be fun to see him again.
Email follow-up. Erik is planning to come April 10, bringing a friend, stay about a week.
Email follow-up. Erik is planning to come April 10, bringing a friend, stay about a week.
Tuesday Feb 5, 2013 #
8 AM
PT exercises 1:20:00 [1]
slept:7.0 weight:162.8lbs
Full set of ham and shoulder exercises after PT.
4 PM
Gym 45:00 [3]
Still subbing for virtually everything they are doing. I did about 1200 rowing, then 3 x 30 KB swings and 15 ring rows; finished up with some KB deadlifts off a low box.
Monday Feb 4, 2013 #
8 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.25 weight:162.2lbs shoes: 2011 icebugs
Dog walk with R&S. Only 20 degrees, but seems colder because a slight breeze and damp. Very nice out, though. A little logy after too much super bowl, so skipped crossfit this morning. Rhonda wasn't that into it, either, so easy to talk each other out of it.
10 AM
Rowing Machine 22:13 [3] 5.0 km (4:27 / km)
shoes: 2012 merrell trail glove
Started out a bit fast for not being adequately warmed up, and got some funny feelings along my r arm, so backed off the first half and gradually got up to a pretty good pace in the last 2K.
5 PM
cycling (spinning bike) 35:00 [3] 7.6 mi (4:36 / mi)
with Rhonda and Isabel. This was fine when I did it last night, but today it bugged my knee. Next time I'll wrap it.
Sunday Feb 3, 2013 #
11 AM
PT exercises 1:35:00 [1]
slept:9.0 weight:163.2lbs
Full set of shoulders and hams, plus a couple more. Only the slightest DOMS from yesterday's crossfit, at the backs of the shoulders and the tops of the legs. Really just a little stiffness. The exercises smoothed out most of it. At the end of the shoulders, I tried hanging from the bar again. That was ok, so I did a couple of pullups. First one, and then two more. Enough for now, but not really difficult or painful to do. Pretty encouraging. Then I did a set of 5 bench presses with a bare 15 pound bar. A pretty good stretch at the bottom, and that was certainly plenty. Seems like the kind of thing that would improve quickly.
2 PM
Hike 50:00 [1] 2.0 mi (25:00 / mi)
shoes: 2011 icebugs
Dog walk, plus an excursion to walk the perimeter of the big down marsh. A beautiful day. Just a dusting of overnight snow, lots of critter tracks in it.
9 PM
cycling (Spinning bike) 40:00 [3]
Watching the Niners try to come back. Not much rooting interest one way or the other.
Saturday Feb 2, 2013 #
9 AM
Gym 1:00:00 [3]
slept:8.0 weight:161.6lbs
Workout today was Angie, full of things I can't do yet. 100 pullups, 100 pushups, 100 situps, 100 squats. I subbed 100 ring rows, 100 situps, 100 KB swings, 100 quarter squats. Mostly fine, but a twinge in my R hamstring (the one that has been more or less behaving the last 8 months) at the end of the squats. So I have it wrapped up.
11 AM
cycling (Spinning bike) 40:00 [3]
Reading the paper, not pushing, R leg wrapped. A little pinchy maybe last 4 or 5 minutes.
1 PM
Hike 1:05:05 6.16 km (10:34 / km) +184m 9:11 / km
ahr:105 max:138 shoes: 2011 icebugs
With Rhonda and Sassy in Peoples State Forest. Icy in spots, particularly along the trail just before the 4K point. That is an intermittent watercourse of sorts, north facing and pretty steep. It was pretty solid ice and I stayed mostly to the side. Rhonda took a couple of tumbles, even though we had ice bugs on. Maybe more secure in micro spikes.
Then we ran into a guy who was looking for his father, who had wandered off and has dementia. So we spent another half an hour looking around for him with a growing crowd including eventually several police cruisers and some dogs. The dogs tracked him down, in the woods, very inappropriately dressed for a day in the 20s, but none the worse for wear, apparently. A very satisfactory resolution.
Then we ran into a guy who was looking for his father, who had wandered off and has dementia. So we spent another half an hour looking around for him with a growing crowd including eventually several police cruisers and some dogs. The dogs tracked him down, in the woods, very inappropriately dressed for a day in the 20s, but none the worse for wear, apparently. A very satisfactory resolution.
Friday Feb 1, 2013 #
8 AM
PT exercises 1:15:00 [1]
slept:7.0 weight:161.2lbs
Usual shoulder and ham series after the PT. Had a nice chat with a gentleman named Sal, originally from Sicily but in CT the last 40 years. Partly in Italian, mostly in English. Last time I had seen him, I asked him where he was from in Italian. He was a bit taken aback then, but today he greeted me with a nice "buon giorno" and we went from there.
3 PM
Rowing Machine 22:26 [3] 5.0 km (4:29 / km)
shoes: 2012 merrell trail glove