Training Log Archive: CharlieIn the 31 days ending Jul 31, 2009:
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Friday Jul 31, 2009 #
Running 31:00 [3] 3.0 mi (10:20 / mi)
Up Cobblestone trail in Annadel SP, then on an unmapped trail around to Violetti rd and back. Not much time, stomach a little woozy. Just to get the blood flowing.
Thursday Jul 30, 2009 #
Running 1:10:00 [3] 7.25 mi (9:39 / mi)
weight:164.5lbs
With Rhonda and her friend Marge in the rain, along the river in PV to Riverton and back. This was the running part of a running and walking excursion.
Hike 20:00 [3] 1.25 mi (16:00 / mi)
And the walking part. Routine was 15 minutes jogging, 5 minutes walking, etc.
Monday Jul 27, 2009 #
cycling 35:00 [3] 9.0 mi (3:53 / mi)
short spin with Chris in W Simsbury. Not too hard on race day.
Running 23:05 [3] 3.0 mi (7:42 / mi)
weight:166lbs
Westfield 3 mi. XC race. Bigger crowd, lots of fast guys. Felt like I was working harder, but split crossing near the start was 5:45, same as last week. 7:40 at 1 mile; 10:01 start of lollipop, 17:42 at end; 21:28 to the pavement. Another PR, but getting harder to come by. I was gradually reeling a guy in on the lollipop and planning to pass him on the hills, but got to the hills and had nothing. Had to let him go.
Sunday Jul 26, 2009 #
cycling 40:00 [3] 10.6 mi (3:46 / mi)
weight:167lbs
Took Chris for a spin on his new bike. Very nice. Pleasant Valley to Riverton, out E. River Rd back W River Rd, with a little extra at the end.
Saturday Jul 25, 2009 #
cycling 1:24:00 [3] 20.4 mi (4:07 / mi)
Up 179 to E. Hartland (seemed like Mt Ventoux). Then recovered riding down 20 into Granby, then Simsbury Rd to Firetown to Old Farms to W Simsbury, where Zack picked me up. Just tired. One of those nights I woke up at 2 and finally gave up at 3 and just got up.
Friday Jul 24, 2009 #
Running 53:42 [3] 5.0 mi (10:44 / mi)
weight:166lbs
McLean loop from Barndoor Hills corner. Intended to take it slow, and ended up even slower. Still tired after two races, and the humid weather.
Wednesday Jul 22, 2009 #
Gym 1:00:00 [3]
Rhonda's morning class. A particularly vigorous one, and I emerged with a couple of sore spots: R shoulder acting up again, and spasms in the upper back. On the other hand, I think the side planks and pushup type exercises are helping to stabilize the L shoulder.
Running race 26:31 [4] 5.0 km (5:18 / km) +170m 4:32 / km
shoes: NB MT840
Forest Park 5K. Brought Chris again, and Rhonda and Zack came to watch. Not that there's much to see. Quite humid and FDFs out in force. I thought I was improving, as I passed the 9 year old kid after 1 mile instead of the 2 miles it took last time. Hills were hard. Another PR. Mighty fine. Chris was about 4 or 5 minutes back, which was just fine for him.
Monday Jul 20, 2009 #
Running race 23:16 [3] 3.0 mi (7:45 / mi)
shoes: NB MT840
Stanley Park 3 mile race in Westfield. Quite warm - maybe low 80s - and fairly humid. Brought my neighbor Chris along. Felt a bit stiff and tired warming up, and a little anxious in the beginning as I seemed to get left in the dust, but settled into a rhythm and felt pretty good by the middle. Unlike last week, didn't seem like it took forever to get to the fence, and I passed several folks on the lollipop. No incentive to hustle at the end, as the next folks were 30 or 40 seconds clear of me, but a PR is a PR.
Splits: past the finish 5:45, start of the lollipop 10:07; end of the lollipop 17:54.
Splits: past the finish 5:45, start of the lollipop 10:07; end of the lollipop 17:54.
Sunday Jul 19, 2009 #
Event: O-Ringen
Running (woods run) 18:57 [3] 2.0 km (9:29 / km) +80m 7:54 / km
shoes: NB MT840
Sprint A. Wanted an easy run, so kept the pace off, shooting for 20 minutes. Interesting that it didn't cost all that much time to run easier.
Saturday Jul 18, 2009 #
Gym 35:00 [3]
One on one training with the master yogini, followed by a few sets of other exercises, including a new PR (for this year) in pullups of 8, besting the prior record set earlier this week of 6.
Running 48:45 [3] 5.0 mi (9:45 / mi)
McLean Game refuge - loop from Barndoor Hills. Thought maybe I'd be faster, but it was hot, and I was not. Still a good outing, and a PR for the year.
Thursday Jul 16, 2009 #
Running 24:34 [3] 5.0 km (4:55 / km)
shoes: NB MT840
Holyoke Elks 5K. 82 degrees and humid at race time, thunderstorms in the offing. The race was quite fine. Similar pattern to the other two races: I do better in the first and last quarters, while the middle is a grind and I get passed a bit there. This was the uphill finish variation, although the hill was not so bad. Rain held off until it was over, but then the thunderstorms were pretty vigorous. Hard to see the road on the way home.
Wednesday Jul 15, 2009 #
Gym 1:00:00 [3]
PG said I was due for a good stretch the other day, so I thought perhaps it was time to return to Rhonda's morning classes. Then later I figured out he meant I was due for a stretch as in "a period of time" unencumbered by some of the recent injuries. But both meanings were apt, so I went to class. Pretty hard. I have certainly lost a lot of strength in the last year. side planks were particularly hard because of strength and stability issues on the left shoulder. It went fine, though, and I'll try to keep at it.
cycling 1:37:30 [3] 22.36 mi (4:22 / mi)
PV to Sandy Brook up to the top and back. Lower back started to hurt in last uphill mile. Getting a little better, but at a deficit for strength.
Tuesday Jul 14, 2009 #
Note
AOWN report. Some crashing on the side of the trail when I was out walking Sassy this morning (fortunately on leash). So we look for a while and here comes a bear, more or less headed right for us. Shout at it a bit and it veers off. Sassy is on high alert for the rest of the walk. She was under wraps because today is her day to get spayed.
Running 15:21 [3] 2.0 km (7:41 / km) +70m 6:32 / km
shoes: NB MT840
Sprint B. Tried a few alternate routes which slowed me down some.
Monday Jul 13, 2009 #
PT exercises 40:00 [3]
Usual shoulder exercises, then picked up the end of Rhonda's yoga-pilates class. R shoulder feeling a bit better. L still very weak and tender.
Running 23:34 [4] 3.0 mi (7:51 / mi)
3 mile race at Stanley Park in Westfield. Met PG there, which was good because we were both on the wrong side of the park for a while. Very pleasant. Much harder than I would ever run on my own.
Sunday Jul 12, 2009 #
cycling 1:29:00 [3] 20.0 mi (4:27 / mi)
Pleasant Valley and up Sandy Brook to the 10 mile mark and then back. Nice day for a ride, and thought hard about extending, but I'm just not used to riding this year.
Saturday Jul 11, 2009 #
Running 48:56 [3] 5.0 mi (9:47 / mi)
shoes: NB MT840
McLean Game refuge, from corner of Barndoor Hills and Simsbury Rd. Legs felt better, calf is perhaps mending. Not quite as spunky as the day after election day last fall, but certainly better than average.
Friday Jul 10, 2009 #
Note
The cortisone shot seems to have done the trick for my elbow. I am using my forearm with very little to no pain, and even did some chainsaw work this afternoon. Nice.
Running 14:00 [3]
just a little jaunt down to the bridge to look for Sassy's leash, left behind by Rhonda. Legs are still tender from this week's activity, especially R calf. Continue to ice it.
Wednesday Jul 8, 2009 #
PT exercises 30:00 [3]
working mostly on the L shoulder. Glacial pace of improvement.
Running race 27:03 [4] 5.0 km (5:25 / km) +170m 4:37 / km
shoes: NB MT840
Forest Park 5K. Hadn't run this before and I've been thinking about it for a while, looking for a break in my calendar. Still a fair amount of soreness in my right calf after the 400s the other day, but otherwise feeling mighty fine. A few sprinkles right before the start, but otherwise nice weather. A lead group of about 15 got away pretty quickly. I was at the head of the next bunch through the muddy section, then started getting picked off a few at a time in the next mile. Got passed by a kid of about 10 with a mohawk and followed him for quite a while. Eventually his mother passed me and caught him, and then I got by them around 2 miles at the start of a downhill. Passed one more, and ended up with a PR for the course, and a 5k PR for the year. Excellent! Had a nice chat afterwards with Bob Massaro, who apparently followed me for most of the way and said I had pulled him to a PR, too. Rhonda came along, although a bit reluctantly. She is not used to planning exercise that late in the day, and wasn't convinced it was a good idea to drive that far.
Ended up 21st out of what seemed to be about 40 participants.
Ended up 21st out of what seemed to be about 40 participants.
Tuesday Jul 7, 2009 #
Running 30:00 [3]
running part of run and walk outing with Rhonda in Pleasant Valley. Three ten minute stretches punctuated by ten minute brisk walks.
Hike 30:00 [3]
Hiking part of the workout
Monday Jul 6, 2009 #
Hike 40:00 [3]
Walking part of a run/walk outing with Rhonda from Pleasant Valley. Walk 10/run 10 for a total of 70 minutes.
Running 30:00 [3]
The running part. Total distance about 10K.
PT exercises 30:00 [3]
various shoulder exercises while Rhonda was doing yoga at 5:45. Just the two of us as no one else cam. Left shoulder continues to progress, but very slowly. Being gingerly with the R shoulder, which acts up occasionally rather dramatically, but mostly is not too bad.
Note
visit to the esteemed surgeon Dr. Beebe to get my R shoulder and elbow checked out. A couple of x-rays, a possible spur in the shoulder, an injection of cortisone for the elbow and instructions to come back in two weeks for MRI if the shoulder is not getting better.
On the L shoulder, all he could tell me is sometimes it takes a year for rotator cuff surgery to return to function.
On the L shoulder, all he could tell me is sometimes it takes a year for rotator cuff surgery to return to function.
Running 25:00 [3] 2.25 mi (11:07 / mi)
track workout. I've been reading about the exploits of PG and walk and feeling like I need to get in the game. I can't expect to do the intense short recovery stuff PG does or to replicate walk's leviathan workouts, but ventured to run 1 to 4 x 400 depending on how it went. Aim was for something in the 95 range, but didn't know how it would feel or how much effort it would take. Jogged a few laps, did a few straightaways a bit harder, then the plan was run a quarter, then walk one briskly and run the next one. So the walking amounted to maybe 3.5 or 4 minutes, untimed.
The 400s, with 200 splits:
1. 41.96; 86.75
2. 42.21; 86.09
3. 41.62; 86.10
The first straightaway was with the wind and the second into it, so that may help explain the discrepancy. I was certainly surprised to be at 41 or thereabouts at the 200 (can't see the 100ths until I put my glasses on later), and thought "no way will that happen again" but each one I was rejuvenated by clicking the stop watch and saying go. Decided to make it sort of a bricker set and stop there, because I could feel the potential for some serious delayed onset muscle soreness, and who needs that? Not a true bricker set, I suppose, because I hadn't really planned on 4, just planned on stopping at 4 if I got that far.
So I'm a bit faster than I thought, but I suspect that a shorter rest interval would put a stop to that pretty quickly.
The 400s, with 200 splits:
1. 41.96; 86.75
2. 42.21; 86.09
3. 41.62; 86.10
The first straightaway was with the wind and the second into it, so that may help explain the discrepancy. I was certainly surprised to be at 41 or thereabouts at the 200 (can't see the 100ths until I put my glasses on later), and thought "no way will that happen again" but each one I was rejuvenated by clicking the stop watch and saying go. Decided to make it sort of a bricker set and stop there, because I could feel the potential for some serious delayed onset muscle soreness, and who needs that? Not a true bricker set, I suppose, because I hadn't really planned on 4, just planned on stopping at 4 if I got that far.
So I'm a bit faster than I thought, but I suspect that a shorter rest interval would put a stop to that pretty quickly.
Saturday Jul 4, 2009 #
Hike 40:00 [3]
brisk outing with Rhonda at Peoples State Forest before Charles & Raakel arrived
Friday Jul 3, 2009 #
Hike 1:00:00 [3]
vigorous walk in PV and up the road in People's State Forest with Rhonda. The gentle swinging loosened up my shoulder a bit. Couldn't have done this yesterday afternoon.
Thursday Jul 2, 2009 #
Note
(injured)
Planned to run the Holyoke XC race, but my shoulder acted up badly and I couldn't swing it, making walking difficult and running not feasible. I originally strained it last Friday. While it had been sore, it was not debilitating, until this afternoon, when something rolled in there and it became extremely painful. Not sure what to think.
Wednesday Jul 1, 2009 #
Running (woods run) 17:54 [3] 2.0 km (8:57 / km) +80m 7:27 / km
weight:167.5lbs shoes: NB MT840
Another busy day - just got out ahead of dinner at around 6 for a quick loop around Course A. Seems like I should be able to do this under 17, but not so far. Gates seem to take about 5 seconds each to open and close. Easier for the mind to wander when there are no actual controls to find, and lost some time zipping right by #12 while thinking about something else. This is a very short workout, but fits well with the overall program right now, and it is vigorous enough that I feel like it is doing me some good.