Training Log Archive: CharlieIn the 28 days ending Feb 28, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Feb 28, 2015 #
7 AM
Snowshoe 1:00:00 [1] 2.0 mi (30:00 / mi)
slept:7.0 weight:167.2lbs
Dog loop plus a walk on the pond plus an exploration of the marsh downhill to the SE of the pond, with R&S. Conditions continue to be superb.
10 AM
Running (Snowshoe) 42:00 [3] 4.0 km (10:30 / km)
shoes: Dion 121 snowshoes
Out and back on Zack's trail. Had to get back, so I didn't go all the way around.
2 PM
Snowshoe 1:00:00 [1] 1.75 mi (34:17 / mi)
Social excursion with our friends Isabel and Peter.
Friday Feb 27, 2015 #
Note
slept:6.5 weight:166.2lbs (rest day)
Kind of a difficult day, lots of little things going on that stopped me every time I was going to go out. Not bad to have a rest day, I suppose. Tomorrow.
Thursday Feb 26, 2015 #
9 AM
Gym 35:00 [1]
slept:7.0 weight:167lbs
Full set, very tired this morning. But it's snowing again, so back out soon for some snowshoeing.
10 AM
Snowshoe 39:00 [1] 1.3 mi (30:00 / mi)
dog loop, R&S
Wednesday Feb 25, 2015 #
7 AM
Snowshoe 20:00 [3] 0.75 mi (26:40 / mi)
slept:7.0 weight:165lbs
Quick half a dog loop with the dog before taking her in for grooming.
1 PM
Gym 25:00 [1]
Most of the series, but dropped a few things, cuz I ran out of time.
3 PM
Snowshoe 1:52:51 2.31 mi (48:51 / mi) +121m 42:01 / mi
ahr:102 max:130
Exploring out back with Zack and Sassy, mostly untracked.back complaining vigorously by the end.
We came on several places where deer have been bedding down, and a hunter's stand I didn't know about. I'll ask Steve if it is his.
We came on several places where deer have been bedding down, and a hunter's stand I didn't know about. I'll ask Steve if it is his.
Tuesday Feb 24, 2015 #
5 AM
cycling (spinning bike) 50:00 [3] 10.2 mi (4:54 / mi)
slept:6.25 weight:165.4lbs
With Rhonda and Marj, in the gym.
9 AM
Gym 35:00 [1]
Full set, with Rhonda
11 AM
Running (snowshoes) 54:45 3.08 mi (17:47 / mi) +168m 15:12 / mi
ahr:146 max:200 shoes: Dion 121 snowshoes
On Zack's loop out back, CCW. Beautiful day, warming up to 20+/-. Well packed, but still soft. Uphills and twisty sections were hard.
Monday Feb 23, 2015 #
8 AM
Snowshoe 42:00 [1] 1.3 mi (32:19 / mi)
slept:8.0 weight:166.2lbs
Dog loop, R&S. Much colder this morning and the snow set up harder. This was 90% untracked, but not so bad since it wasn't sticking to my snowshoes, and not so bad for Sassy, either, although she figured out that it was more discreet for her to follow behind than to fight for the lead.
1 PM
Snowshoe 1:33:00 [1] 3.0 mi (31:00 / mi)
With Sassy, Zack and Rhonda, over the now well-tracked Zack route. Very pleasant, now that it is a bit colder and firmer. Pleasant also for the dog, who had far fewer ice balls to chew out of her pads.
5 PM
Running (treadmill) 17:42 [3] 2.0 mi (8:51 / mi)
shoes: 2014 gel kayano
This went pretty well. Sorest spot was the very tight tendon from behind the big toe running back to the heel. Also pretty tender in the low back. Otherwise OK. Yesterday my calf was pretty bad, but I massaged the heck out of it last night and this morning and it was a bit better today. So satisfactory, I think. Swelling is certainly reduced compared to a week or so ago, and greatly reduced compared to before that.
Sunday Feb 22, 2015 #
Rowing Machine 22:16 [3] 5.0 km (4:27 / km)
slept:4.5 weight:165.8lbs
Very hard today, perhaps mostly because of a bad sleeping night. For the most part I have been doing pretty well lately, but woke up at 1 and never could get back to sleep. Read in bed for a while, got up at 3 to greet Zack, who had been out plowing the 8" of new snow we got. He wandered off to bed around 4, after a nice breakfast.
12 PM
Snowshoe 1:52:06 2.92 mi (38:22 / mi) +128m 33:46 / mi
ahr:107 max:134
Family outing, Z, S and R, and our neighbor Jan. Walked along Zack's route. The day had warmed up and the new snow was soft and clumping. Made for a hard walk, with big balls of snowball snow packing up under the snowshoe claws, and all over the dog.
Saturday Feb 21, 2015 #
1 PM
Snowshoe 1:20:00 [2] 3.0 mi (26:40 / mi)
slept:7.5 weight:167.4lbs
More or less the Art Sweeton loop, with Rhonda and Sassy. Going with Rhonda is a continual process of adjustment, as she shortens, lengthens and otherwise adjusts the route as we go.
4 PM
Rowing Machine 8:16 [4] 2.0 km (4:08 / km)
Tried this fine workout, although I don't think I did it quite as advertised. I did use damper setting 1, but he said to maintain a 25-30 stroke rate - I was more like 21-22, working on a snappy leg drive, pulling pretty hard on each stroke. It was pretty tiring. I'll try again and work on getting my stroke up over 25. A little surprised by how fast I was going.
Friday Feb 20, 2015 #
4 PM
Gym 35:00 [1]
slept:8.5 weight:168lbs (rest day)
full set, plus planks. Back way too stiff for any "real" exercise today. I have been doing a lot of glute rolling and ITB rolling on the left side, helps a little, takes some time.
Thursday Feb 19, 2015 #
12 PM
Snowshoe 1:48:37 3.1 mi (35:00 / mi) +166m 30:01 / mi
ahr:104 max:129 slept:7.5
With Zack and Sassy on Zack's path out to the North - out and back. Next trip we will bring some clippers to improve the section that involves mountain laurel scrambling, but it is ephemeral. Not sure we will find this trail again once the snow melts, or alternatively if another foot or so gets dropped on top.
Very nice.
Had a brief trip to Manhattan, left yesterday around noon, went to Jess's where Jess and Rhonda cooked dinner for me and my cousin Matt. Jonathan didn't get home from work until after 1 am. Yikes! R & I got up at 5 and hit the road home by around 5:45, home at 8:30.
Very nice.
Had a brief trip to Manhattan, left yesterday around noon, went to Jess's where Jess and Rhonda cooked dinner for me and my cousin Matt. Jonathan didn't get home from work until after 1 am. Yikes! R & I got up at 5 and hit the road home by around 5:45, home at 8:30.
3 PM
Hike 2:02:27 2.45 mi (49:55 / mi) +90m 44:48 / mi
ahr:99 max:133
Another trip out with Zack, this time bringing loppers for some laurel wrangling to make his new path more friendly. Back tightened up while I was out there. A bunch of butt-rolling and some hydrotherapy helped jolly it back up.
Wednesday Feb 18, 2015 #
5 AM
Rowing Machine 21:35 [3] 5.0 km (4:19 / km)
slept:6.75 weight:166lbs
Tired this morning. Had to concentrate.
8 AM
Running (treadmill) 13:38 [3] 1.5 mi (9:05 / mi)
shoes: 2014 Hoka Stinsons
Straight through this time, a little faster. Not as much discomfort except for behind the second metatarsal. That is a place I have been expecting to cause trouble, but this is the first time it has done so. Some of the other places seem to be calming down a bit. Behind the 4th metatarsal was pretty sore pretty much constantly since I got off crutches, but it is now less swollen there and therefore less uncomfortable.
Plus 3 minutes before and 3 minutes after walking at 4mph, and one set of 8 pullups. I could maybe do a few more, but reluctant to strain, particularly in cold weather.
Plus 3 minutes before and 3 minutes after walking at 4mph, and one set of 8 pullups. I could maybe do a few more, but reluctant to strain, particularly in cold weather.
10 AM
Snowshoe 35:00 [2] 1.3 mi (26:55 / mi)
dog loop, R&S. Wonderful conditions, if a bit warm. High 20s F, too warm for the sweatshirt I was wearing.
Tuesday Feb 17, 2015 #
9 AM
Gym 35:00 [1]
slept:7.25 weight:166lbs
Full set, plus planks. Haven't done these in a while and I could tell.
1 PM
Snowshoe 1:38:09 3.0 mi (32:42 / mi) +128m 28:53 / mi
ahr:117 max:146
Hike with Zack and Sassy through the woods out back. Not so bad because Zack had tracked it out yesterday, but pretty challenging, with some hills, some sections of laurel bashing and some deep snow. Pretty tired by the time I got back.
Monday Feb 16, 2015 #
8 AM
Rowing Machine 8:39 [3] 2.0 km (4:20 / km)
slept:7.25 weight:167lbs
I was thinking I would do 5K this morning, but saw that Clark had done some 2K pieces. This was a warmup, with a hard effort to follow to try to attack the soft seasonal PR of 8:12.2 from last May.
Rowing Machine 7:53 [3] 2.0 km (3:57 / km)
After about a 5 minute break. Plan was to shoot for starting around 2:01, aim for 8 even, but felt ok in the first 500, and only moderately hard in the second 500. Then there was a lot of teeth-gritting to keep going, very hard by the end. Splits:
1:57.4
1:58.5
1:58.8
1:58.5
Total 7:53.3
The highest the single stroke pace got was 2:01, with about 400 or so to go, and maybe only a couple of pulls below 1:57 in the first 30 seconds and at the very end, so a pretty even pace.
This is the best 2K I've posted in 4 years. Had 7:46 in March 2011 (part of 2011 season) and 7:50 in May 2011 (part of 2012 season).
Placement in 60-69 HW class 170 out of about 480. A tough crowd
1:57.4
1:58.5
1:58.8
1:58.5
Total 7:53.3
The highest the single stroke pace got was 2:01, with about 400 or so to go, and maybe only a couple of pulls below 1:57 in the first 30 seconds and at the very end, so a pretty even pace.
This is the best 2K I've posted in 4 years. Had 7:46 in March 2011 (part of 2011 season) and 7:50 in May 2011 (part of 2012 season).
Placement in 60-69 HW class 170 out of about 480. A tough crowd
9 AM
Snowshoe 40:00 [1] 1.3 mi (30:46 / mi)
dog loop with the usual suspects, R&S
11 AM
Running (treadmill) 14:28 [3] 1.5 mi (9:39 / mi)
shoes: 2014 Hoka Stinsons
Still exploratory. Foot did a little better today, although the PF is wicked tight. Some discomfort in the low back just at the top of the glutes, to be expected. Certainly this was enough. Did a mile, walked about a bit to see how I felt, then another .5. It was plenty.
1 PM
Snowshoe 39:00 [3] 2.4 km (16:15 / km)
Another dog loop, including a trip back to get Sassy once we noticed she hadn't come with us. She needed a personal invitation. Conditions are beautiful. I am a little tired after the rowing and running earlier.
Sunday Feb 15, 2015 #
10 AM
Rowing Machine 21:53 [3] 5.0 km (4:23 / km)
slept:5.25 weight:167.6lbs
Thought maybe today was a day I could try for a seasonal PR, but it was apparent pretty quickly that it was not the day, so I gradually slowed through the middle 3K, then hustled the last one to get back under a 22 minute pace.
11 AM
Running (Treadmill) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: 2014 Hoka Stinsons
Seems like a good way to reintroduce myself to a little running. The general plan was 10 minutes, but I was willing to go a little longer or shorter, depending on how it felt. Turned out 10 was just right. Jogging at that pace is a bit more comfortable than walking. Not too bad on the outer half of the foot where I've been swollen, a little irritating to the big toe, both along the top and on the under side. The skin is pretty thin and sensitive and it will take a long time to get the proper calluses.
Snowshoe 40:00 [1] 1.3 mi (30:46 / mi)
Dog loop with Jen and Sassy. Zack was out plowing and Rhonda feeling a bit under the weather. Blustery, a fair amount of drifting.
5 PM
Snowshoe 31:00 [3] 1.3 mi (23:51 / mi)
With Sassy, goes faster without the others. Continue to have drifting in the windier spots.
Saturday Feb 14, 2015 #
Note
Tough pet experience today. Cats had worms, had to stuff two fairly sizable pills down each of them. There was a lot of blood. Not sure who ended up getting how many pills, as the clever devils spit a few back out. Eventually all the pills ended up in somebody, and there were a few band-aids applied. I think I will improve the technique for next time. I could take them to the vet and let him do this sort of thing, but taking them there is no picnic either.
2 PM
Snowshoe 2:00:00 [1] 3.5 mi (34:17 / mi)
slept:8.5 weight:165.6lbs
Long excursion with Zack and Sassy, lots of trail-breaking, up the Art Sweeton trail, behind the Big Down Marsh, then across the Marsh, some bushwhacking by the Little Down Marsh, eventually home. Nice trip. Feet a bit sore, but this is the best day so far for my foot. Got a really good massage of the foot and calf last night from our new house mate.
Friday Feb 13, 2015 #
4 PM
Rowing Machine 8:51 [2] 2.0 km (4:26 / km)
slept:8.0 weight:166.6lbs
The warmup - tried to keep it mellow so as not to leave my best effort on the warmup and be trashed for my faster piece.
Rowing Machine 3:44 [5] 1.0 km (3:44 / km)
three or four minutes resting in place, then started on a hard 1000. Not sure what could happen, but I thought 1:52 pace was reasonable. Split pace, per 200M: 1:51.2, 1:51.5, 1:52.7, 1:53.0; 1:50.5 I was certainly losing ground until I had under a minute to go and gritted it out. 3:43.6. Not sure what I did last time on this distance, but it was probably a few years back.
77th out of 244 among the heavyweights, so a little better percentagewise than my 500 time from a few days ago.
77th out of 244 among the heavyweights, so a little better percentagewise than my 500 time from a few days ago.
Thursday Feb 12, 2015 #
6 AM
Rowing Machine 21:20 [3] 5.0 km (4:16 / km)
slept:7.0 weight:167.8lbs
Brisk, and paying attention, but not overly hard. A good test run to think about going under 21 at some point. Would like to do that before I leave for Europe in 2 1/2 weeks.
Nicely negative, 2:10+., 2:09+, 2:08+, 2:07+, 2:04+ total 21:20.3.
Nicely negative, 2:10+., 2:09+, 2:08+, 2:07+, 2:04+ total 21:20.3.
10 AM
Snowshoe 45:00 [1] 2.3 km (19:34 / km)
With R&S, stopping along the way to trim branches and berry canes that have been whacking us in the face along the trail.
Wednesday Feb 11, 2015 #
7 AM
Snowshoe 25:00 [3] 1.3 km (19:14 / km)
slept:5.25 weight:168lbs
Abbreviated outing with R&S before heading off to Providence for the day. Very nice conditions.
Tuesday Feb 10, 2015 #
11 AM
Snowshoe 40:00 [3] 2.0 km (20:00 / km)
slept:7.0 weight:165.4lbs
With R&S, some dog loop, some breaking trail. Nice deep snow.
Monday Feb 9, 2015 #
8 AM
Snowshoe 38:00 [1] 2.2 km (17:16 / km)
slept:5.5 weight:166.4lbs
dog loop with R&S. Some more very nice snow, only about 4" or so, but it blew around a bit so the tracks were covered.
I was out plowing at 5:30, getting a bit hard to dispose of it, as the banks along the driveway are now big enough that the snow doesn't get up and over when I run the plow along. Then after the walk, cleared the walkway from the house the old-fashioned way. Not having a cataloging system for snow dealings, I just keep shoveling without an accurate record.
I was out plowing at 5:30, getting a bit hard to dispose of it, as the banks along the driveway are now big enough that the snow doesn't get up and over when I run the plow along. Then after the walk, cleared the walkway from the house the old-fashioned way. Not having a cataloging system for snow dealings, I just keep shoveling without an accurate record.
11 AM
Rowing Machine 8:22 [3] 2.0 km (4:11 / km)
This was supposed to be a warmup, but I was feeling lively and got started too fast. Got to 1K in 4:01 and lost interest in keeping the pace, so gradually fell back and did the second 1K in 4:21. This was supposed to be my warmup for a 500 M attempt, but put a bit too much into it. Legs wobbly even after a bit of a rest.
Rowing Machine 1:44 [5] 0.5 km (3:28 / km)
1:44.1 to be precise. Split paces: 1:47.0, 1:44.5, 1:43.0, 1:43.5, 1:42.5. Pretty darned hard. 500M seems to be for the heavyweights. This left me 103rd out of 287. If I can drop the other pound and a half, this time would be 24th of 77 among the lightweights.
1 PM
Snowshoe 1:05:00 [1] 3.0 km (21:40 / km)
Family outing with R, S and Z. Z directing the route, partly dog loop, partly some paths of his own invention through the woods, partly along the Big Down Marsh, which has these unnerving soft spots. In the course of our travels we found our old aluminum canoe, which had disappeared a year or so ago. Nicely upside down along the edge of the pond where some unknown paddler stashed it, but now under quite a bit of snow. Rhonda stumbled over it and somehow got her snowshoe wedged under it, so there was a bit of digging to rescue her.
Sunday Feb 8, 2015 #
9 AM
Snowshoe 52:00 [3] 3.0 km (17:20 / km)
slept:7.0 weight:165.6lbs
Dog loop plus, with R&S. Made our way out on the Big Down Marsh, which was pleasant, but with some surprising open water holes out in the middle. That was a little unsettling - I thought it had been cold enough that it would be well frozen. So we got the heck out of there.
Saw a very nice white faced hornet nest left over from the summer, right along the edge of the pond. Handsome structure. Glad to observe it while it is vacant.
Saw a very nice white faced hornet nest left over from the summer, right along the edge of the pond. Handsome structure. Glad to observe it while it is vacant.
4 PM
Ski 38:00 2.72 km (13:59 / km) +65m 12:29 / km
ahr:118 max:145
Down to the bridge and back. Conditions are awesome, or perhaps stunning. Really, really nice. I was a bit concerned about how my foot would do with its lack of forefoot mobility at its current stage of recovery. Well, that wasn't directly much of a problem, but I did get a blister in a place I certainly wasn't expecting it. Just a bit uncomfortable on the way down, but worse and worse on the way back up, ended up peeling off a good chunk of skin on the top of my little toe on the affected foot. So I won't be doing this again for a while, and I will wrap it up well with duct tape when I do.
Saturday Feb 7, 2015 #
8 AM
Rowing Machine 30:00 [3] 6.87 km (4:22 / km)
slept:6.75 weight:168.4lbs
First time doing 30 min in quite a long time, I think. Clark has been doing 30s lately, and I hate to get left behind. This seemed a fair bit more difficult than the 5K I am more used to, even though it is not all that much longer. Last 5 minutes I was beginning to feel my L hand and forearm. Given all the trouble I had with them the last year or two, I am inclined to go slow with this, not try anything longer.
Meanwhile, the g is spiraling out of control. Need to get back to a more well-rounded program. Just over the 50th percentile in the online rankings for the (alas) heavyweights. Interesting, but the sparky lightweights are a bit faster in the middle of the pack, although the top heavyweights are much faster than the top lightweights.
Meanwhile, the g is spiraling out of control. Need to get back to a more well-rounded program. Just over the 50th percentile in the online rankings for the (alas) heavyweights. Interesting, but the sparky lightweights are a bit faster in the middle of the pack, although the top heavyweights are much faster than the top lightweights.
12 PM
Snowshoe 40:00 [3] 2.0 km (20:00 / km)
Dog loop with R&S. Less than an inch of new snow on top, so far.
3 PM
Hike 26:09 2.18 km (11:59 / km) +57m 10:36 / km
ahr:146 max:201 shoes: Dion 121 snowshoes
Tried out the Dions for a dog loop. Snow is soft enough that it was a fair amount of work, but tracked a few times, so not post-holing at all. Ultra-soft surface is optimal for the state of my foot. Still quite swollen, but gradual improvement.
5 PM
Snowshoe 55:00 3.0 km (18:20 / km) +160m 14:28 / km
ahr:108 max:147
Canton Land Trust moonlight hike. Oblivious as to when I had the watch turned on and off, so the track includes the standing around at the party and the ride home in the car. Time and distance more or less corrected.
Had a nice visit with our forester, Jim Gillespie and his daughter. They will come to our place Thursday for some more snowshoeing, and to think about another forestry operation here.
Had a nice visit with our forester, Jim Gillespie and his daughter. They will come to our place Thursday for some more snowshoeing, and to think about another forestry operation here.
Friday Feb 6, 2015 #
2 PM
Snowshoe 40:00 [1] 2.0 km (20:00 / km)
slept:6.75 weight:165.8lbs
With R&S. Good conditions. Might try skiing tomorrow, or running with the Dions.
4 PM
Gym 3:00 [1]
Usual group, haven't been very consistent lately.
Thursday Feb 5, 2015 #
1 PM
Rowing Machine 21:59 [3] 5.0 km (4:24 / km)
slept:5.0 weight:168lbs
Lethargic, but picked it up to under 2:00 pace in the last 500 to get under 22. Not a good sleeping night and pretty tired all day.
In the late afternoon Zack got enthused about using the tractor to push back the snow and I got involved in that project, swapping off with him.
In the late afternoon Zack got enthused about using the tractor to push back the snow and I got involved in that project, swapping off with him.
Wednesday Feb 4, 2015 #
9 AM
Snowshoe 40:00 [1] 2.0 km (20:00 / km)
slept:7.0 weight:166.6lbs
dog loop with R&S. Some already tracked in by Zack, some trail breaking. Very nice snow. Zack did a fine job plowing while we were gone.
Tuesday Feb 3, 2015 #
6 AM
Note
Finally got through to Southwest first try this morning after long and unsuccessful periods on hold yesterday. Got a reservation home, cancelled the trip to BWI and the rental car. Phew!
Monday Feb 2, 2015 #
7 AM
Hike 45:00 [1] 2.0 mi (22:30 / mi)
slept:6.0 shoes: 2014 Hoka Stinsons
To the Beach for sunrise, and along the beach to Hillsboro inlet and back, Rhonda and Dave.
1 PM
Hike 45:00 [1] 2.0 mi (22:30 / mi)
shoes: 2014 Hoka Stinsons
Trails at Hugh Taylor Birch State Park in Ft Lauderdale, Rhonda and Dave. Nice park, between inland waterway and A1A, but feeling pretty remote because of the thick vegetation, despite being pretty narrow. Impressive Zulu figs.
5 PM
Gym 20:00 [1]
Abbreviated set, Rhonda, Dave and Alicia.
Sunday Feb 1, 2015 #
8 AM
Running 32:17 2.2 mi (14:40 / mi)
ahr:130 max:150 slept:6.0 shoes: 2014 Hoka Stinsons
Two loops around the parcourse, one just jogging, one stopping to do the stations. Hard. Jogging feels awkward, difficult.
11 AM
Kayak 36:12 [1] 1.57 mi (23:03 / mi) +1m 23:00 / mi
A little excursion along the inland waterway from David's condo, with Rhonda in a two person kayak. Haven't been in one in a while, kind of fun but didn't want to overdo it.