Training Log Archive: gingerIn the 31 days ending Mar 31, 2019:
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Sunday Mar 31, 2019 #
running (Trail) 1:17:00 [3] 6.5 mi (11:51 / mi) +180m 10:54 / mi
Rosaryville 10k. Weather was beautiful for the race, about 60, and the rain stopped just as we started. Trails were in pretty good shape, too, since we actually had a few dry days leading up to the weekend. The little bit of rain in the morning made for a few slick and muddy areas, but nothing too bad, and my Altra MTs were a good footwear choice. Did a bit of warm-up, and probably could have ditched my jacket in my car before the start, but for reasons that must have made sense to me at the time, I opted not to. Took the jacket off about 5-10 minutes in and tied it around my waist, but other than that, I finally felt like I was attired correctly for the weather and temperature (short sleeve shirt, knee-length tights, and a buff). Felt pretty good with my pacing, too, I settled in with a small group around a mile and a half or two miles in, and I think I passed more people than passed me during the second half. Think I came out somewhere in the middle of my age group, and only about 15 minutes back from the winner, so it seems like it wasn't a terribly fast course.
biking (Stationary trainer) 20:00 [1]
Easy spin to loosen up the legs.
Friday Mar 29, 2019 #
biking (Road) 1:12:47 [3] 20.0 mi (3:38 / mi)
Double base loop. Felt like 1:12 was a pretty good benchmark effort, would like to see how 1:10 feels next time, and keep working to get within shouting distance of an hour (maybe 1:05) by mid-summer. Also felt pretty good keeping a ~18mph pace through the sections I struggled to do that last summer, which I'll take as further proof that my fitness is, in fact, improving.
I did try to focus on keeping my reps high and staying in a relatively low gear (generally at least 1 gear lower than I'm used to) today, and I noticed my vastus medialis seemed more engaged than usual, which is also the muscle that gets twingy sometimes during brick workouts. Definitely something to keep an eye on.
I did try to focus on keeping my reps high and staying in a relatively low gear (generally at least 1 gear lower than I'm used to) today, and I noticed my vastus medialis seemed more engaged than usual, which is also the muscle that gets twingy sometimes during brick workouts. Definitely something to keep an eye on.
Thursday Mar 28, 2019 #
running (Trail) 31:00 [1] 2.9 mi (10:41 / mi)
swimming 45:00 [3] 2.0 km (22:30 / km)
Not as much time as I was hoping to have, but decided to do a 15-20 minute tempo swim (is that a thing?). Arms felt a little tired, and I was overall a bit sluggish, but started to warm up and feel better by the end. Been feeling a bit frustrated (not really the right word) by my finess lately. I'm motivated, I'm working out consistently, I've managed to stay healthy and uninjured all winter, but I keep feeling like I should be faster at this point. So I did a couple fast 100s at the end of my swim just to see where I'm at, both came in at 1:18. So, not as fast as I like to think I should be, but altogether not terrible. I should probably try to remember that I'm not 20 anymore, either.
Ok, just looked over my log from last September, and I was pleased to be swimming 1:20/100, so I really am getting faster, yay!
Ok, just looked over my log from last September, and I was pleased to be swimming 1:20/100, so I really am getting faster, yay!
Tuesday Mar 26, 2019 #
rowing (erg) 20:00 [2]
strength/core 20:00 [2]
running (Treadmill ) 10:00 [3] 1.1 mi (9:06 / mi)
Running out of time by the time a treadmill opened up, but oh well. Weather should start to warm up a bit by the end of the week, so hopefully I won't be so inclined to wimp out and stay inside.
Monday Mar 25, 2019 #
swimming 1:30:00 [3] 3.6 km (25:00 / km)
600 warm-up, then 3x900 main sets, broken into 4x50, 2x75, 3x100, 50, 200. 1st and 3rd set were free, 2nd set was IM. 300 cool down.
biking (Stationary trainer) 56:00
At home after Katherine went to bed. Found more workout videos on you-tube, this one was warm-up, then 2x16 minute tempo rides with a short recovery in between. Kinda wish the videos were more scenery, and less footage of the trainers chatting about the great scenery, but the workouts are good, and it makes the time go pretty quickly.
Sunday Mar 24, 2019 #
Event: QOC Avalon
Saturday Mar 23, 2019 #
Yard work 1:00:00 [1]
Friday Mar 22, 2019 #
biking (Stationary trainer) 55:00 16.5 mi (3:20 / mi)
Warm up, then 40s max effort, 20s recovery intervals.
strength/core 10:00 [2]
Thursday Mar 21, 2019 #
running (Track) 32:00 3.2 mi (10:00 / mi)
Flight was canceled today, and the rain looked like it might let up for a little bit, so I headed to the track for some intervals. The rain started up again a few minutes into my run, but I figured I'd get wet during my swim, anyway, and I was already there, so I might as well finish my run. 4x400, and 2x800, 400s were coming in at 1:50, and 800s were right at 4 minutes. Not particularly fast, but they felt good, and I was fairly pleased. Left quad felt a bit twingy as I was jogging back to the gym to swim, not sure what the cause was, but need to keep an eye on that.
swimming 1:20:00 [3] 3.2 km (25:00 / km)
Wednesday Mar 20, 2019 #
biking (Stationary trainer) 45:00 [4] 12.7 mi (3:33 / mi)
rowing (erg) 15:00 [3]
strength/core 10:00 [4]
Tuesday Mar 19, 2019 #
Note
Life (mostly work) once again conspired to ruin my afternoon workout plans. I was scheduled for a nice late-morning flight, back in plenty of time for a run or bike before picking up Katherine. But then there was FOD, and my 1430 return slid to a 1730 return. But, it was a nice flight, with some sight-seeing around New-England, and a little bit of cell signal near Manchester was just enough to find out that Jeremy screened for command of Test Pilot School, woohoo! Means we'll be here in Pax for at least another 4 years, probably more.
Monday Mar 18, 2019 #
swimming 1:30:00 3.7 km (24:19 / km)
Thursday Mar 14, 2019 #
running (Trail) 1:35:00 [1] 7.01 mi (13:33 / mi) +400m 11:31 / mi
Easy jog at Mission Trails, with lots of walking up hills (and down some, too, on the steep ones when it felt like my knee might give out). Absolutely gorgeous out, and I've never seen the hills so green.
Hiking 30:00 [1]
This was actually before my run, just walking briskly and trying to warm up my IT band and see if it would hold up to jogging. Took quite a while, but finally felt good.
Tuesday Mar 12, 2019 #
running 37:00 2.7 mi (13:42 / mi)
Right IT band at the insertion point was very sore today. It was worse yesterday, so I took the day off in the hopes it would clear up, but no joy. Loosened up a bit while I ran, but the slightest wrong step made for some painful twinges. Hoping it was caused by running on the concrete, and will be better when I can get back to trails.
Sunday Mar 10, 2019 #
running 32:30 [3] 3.5 mi (9:17 / mi)
Waking up at 0415 (after losing an hour to daylight savings time), driving to Baltimore, and catching a six hour flight to San Diego did not make for a peppy Ginger. But, San Diego! And nice weather! So I hopped on the struggle bus and slogged this one out. Glad I did, too, but holy cow I'm tired now.
Friday Mar 8, 2019 #
biking (Stationary trainer) 30:00 [3] 7.6 mi (3:57 / mi)
Really getting tired of the crap weather and ready for spring.
running (Treadmill ) 30:00 [3] 3.3 mi (9:05 / mi)
strength/core 20:00 [2]
Wednesday Mar 6, 2019 #
swimming 1:00:00 [2] 1.7 km (35:18 / km)
Tuesday Mar 5, 2019 #
running (Trail) 1:06:00 [3] 5.6 mi (11:47 / mi)
Well, I found the marshy, nearly undistinguishable part of the pepperbush trail I remembered. The first couple miles weren't bad (just wet and a touch overgrown in areas), and a fair bit was on some fairly nice dirt roads/wide trails, but then as I got close to the radar farm, I had to slow to a near walk for about a mile as I was afraid of missing the trail. The flashes on this part of the trail haven't been re-done in years, either, and are a very faded red (unlike the newer green or yellow on the other half of the trail). I think someone told me once that the area southeast of Priester Rd doesn't allow hunting, which might be why those trails aren't maintained as well. Still, it was a nice ~5 mile loop, and with a few more dry-ish days, it wouldn't be too bad. I think I might have another month or two where this trail is usable before it gets gross and too full of ticks to be enjoyable. Need to wear more aggressive trail shoes or o-shoes next time I run this section. Also I only planned to be out 40 or so minutes, so I was late to pick up Katherine, which meant I had to deal with a near melt-down as she wanted late snack at day care- "pish and apple cough" (goldfish and applesauce). I distracted her by promising real fish and bok choy at home for dinner, which worked, and reminded me once again that I am lucky to have such a non-picky eater. Also she ate almost as much dinner as I did. I don't have the faintest idea where she puts all that food.
Monday Mar 4, 2019 #
swimming 1:00:00 2.2 km (27:16 / km)
Went early to try to get a decent swim in before picking up Katherine, then got to daycare right as they were serving late snack, which Katherine proceeded to savor for the next 25 minutes. So I could have just stayed at swimming until 5:30 and still made it home at the same time. Lots of backstroke drills today, which I don't really enjoy, which probably means they're good for me. Also did some 4x100 IMs, and some 50s of butterfly, which I did enjoy.
biking (Stationary trainer) 40:00 [2]
At home after Katherine went to bed.
Sunday Mar 3, 2019 #
Event: QOC Cabin John
biking (Stationary trainer) 40:00 [1]
Friday Mar 1, 2019 #
rowing (erg) 15:00 [3]
swimming 40:00 [2]