Training Log Archive: RLShadowIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Running 50:00 [2] 5.47 mi (9:08 / mi)
shoes: Nike Pegasus
Mid-day run on Balboa Island in the bay near Newport Beach, CA. Small island -- the sidewalk along the very outside of the island is around 1.7 miles. I did a couple of loops around the island, and a loop around Little Balboa Island (about 0.8 miles around), plus a street or two in the interior of the island. Gorgeous place; great views everywhere, mostly of boats of all sorts and sizes moored by the shore of the island, or out in the channel a ways. The island is completely built up, with very small lots and with houses which use every last square foot of the lot that they have to work with. Generally very well done, and also very expensive (I think most places on the island are 1.5 million and up, higher I'm sure for those that are right on the water (which area many)). I hate to use the term, but the island is definitely "cute".
Cheryl came along and walked the perimeter sidewalk while I ran.
It was warm, helped to no small extent by us getting there right around noon. Actually the air probably wasn't much about 75, and it wasn't very humid, but the sun was quite intense. Still, it was tolerable.
Cheryl came along and walked the perimeter sidewalk while I ran.
It was warm, helped to no small extent by us getting there right around noon. Actually the air probably wasn't much about 75, and it wasn't very humid, but the sun was quite intense. Still, it was tolerable.
Monday Sep 29, 2008 #
Running 22:41 [3] 2.14 mi (10:36 / mi) +328ft 9:15 / mi
shoes: Asics Gel Kahana May 08
Morning run in Sequoia National Park in California, from the lodge we were staying at for the night. Run was short and not very fast, but far from easy, because of the combination of the altitude (7500 feet) and the hills (estimate 100 meters of climb, which doesn't sound like a whole lot, but when combined with the lack of oxygen in the air, it seemed significant). Ran on trails in the vicinity of the lodge.
Saturday Sep 27, 2008 #
Running 25:00 [2] 2.7 mi (9:16 / mi) +295ft 8:23 / mi
shoes: Asics Gel Kahana May 08
Short run on a 75 degree afternoon but with fairly hot sun, and with some good hills. Stayed on the roads this time, in the vicinity of Cheryl's sister's house.
Friday Sep 26, 2008 #
Walking 1:01:00 [1] 3.0 mi (20:20 / mi)
shoes: Asics Gel Kahana May 08
My legs were shot from doing semi-long runs the last two days, so today is an off day from running. I went for a morning walk with Cheryl and her sister Kay, from Kay's house. Mostly on a nice trail, with some good hills and good views. Headed basically uphill, across Golden Lantern from where Kay lives. I believe the main trail we were on is called the Capistrano Ridge trail.
Thursday Sep 25, 2008 #
Running 1:35:00 [3] 10.0 mi (9:30 / mi)
shoes: Nike Pegasus
Ran along the coast, from Dana Point Harbor to San Clemente, and most of the way back. I ran out of gas again, this time around 2 miles from my starting point. It was extremely level, so no excuses for hills like yesterday. It was quite warm -- it seems to be unseasonably warm here, at least it's definitely warmer than our previous visits which have been in August and mid September. Temp was probably only 75 or so at the end of the run, but with little shade, it was plenty warm.
Walking 30:00 [0] 1.67 mi (18:00 / mi)
shoes: Nike Pegasus
Walking last stretch, after I decided I couldn't really run anymore.
Wednesday Sep 24, 2008 #
Running 1:26:00 [3] 9.4 mi (9:09 / mi) +820ft 8:27 / mi
max:160 shoes: Asics Gel Kahana May 08
Staying in Lagua Niguel, CA for about a week, at Cheryl's sister's and brother in law's. Good running opportunities here (although challenging, in that most places are fairly hilly).
Morning run from their house, picked up the Salt Creek bike/walking trail about 2 blocks from their house, which leads down to the ocean. Hills were quite significant, as the house is at 500 feet elevation (a bit higher than Webster!), so that gives a climb of 500 feet coming back right there. However, it's worse than that, in that the path is not steadily downhill as it heads to the ocean, but has several significant uphills, totally around 250 feet. So the total climb, out and back, winds up being 1000 feet.
That's if I ran the whole thing, which I didn't. I was really wilting on the uphills coming back, and I wound up bagging the running with about 1.5 miles and 180 vertical feet to go, and walked the rest of the way (recorded separately).
Intensity was around a 2 going out, and a 4 (sometimes 5) coming back. Heart rate was 160 after a couple of uphill stretches, which is quite high for me.
Nice weather, although a bit warm for the uphills. Mid 60's starting out (at 7:30 am), and maybe low 70's on the way back. Bright sun though ...
Morning run from their house, picked up the Salt Creek bike/walking trail about 2 blocks from their house, which leads down to the ocean. Hills were quite significant, as the house is at 500 feet elevation (a bit higher than Webster!), so that gives a climb of 500 feet coming back right there. However, it's worse than that, in that the path is not steadily downhill as it heads to the ocean, but has several significant uphills, totally around 250 feet. So the total climb, out and back, winds up being 1000 feet.
That's if I ran the whole thing, which I didn't. I was really wilting on the uphills coming back, and I wound up bagging the running with about 1.5 miles and 180 vertical feet to go, and walked the rest of the way (recorded separately).
Intensity was around a 2 going out, and a 4 (sometimes 5) coming back. Heart rate was 160 after a couple of uphill stretches, which is quite high for me.
Nice weather, although a bit warm for the uphills. Mid 60's starting out (at 7:30 am), and maybe low 70's on the way back. Bright sun though ...
Walking 30:00 [2] 1.6 mi (18:45 / mi) +197ft 16:48 / mi
shoes: Asics Gel Kahana May 08
Walking the last stretch, after I totally ran out of gas for running.
Monday Sep 22, 2008 #
Running 56:50 [2] 6.33 mi (8:59 / mi)
shoes: Asics Gel Kahana 10-07 - screw
Medium length run on a pleasant afternoon (around 60 degrees, sunny, little wind). Out the Rt. 104 bike path to Hard Rd and back.
Saturday Sep 20, 2008 #
Running long 1:55:32 [2] 11.87 mi (9:44 / mi)
weight:171lbs shoes: Asics Gel Kahana May 08
Very slow run on the Greenway, from Ballantyne Rd to Scottsville and back. Nice level path, mostly (but not entirely) very well shaded.
Tried wearing my orthotic on the way out, which seems to be important in warding off plantar fasciitis, but unfortunately it puts more pressure on the place where I cut my foot, so it was mildly uncomfortable. On the way back, I went w/o the orthotic, using a regular insole, and with a Tulli heel cup. That made my foot injury practically unnoticeable, but unfortunately can move me back into the plantar fasciitis issue if I don't watch it closely. At this point, until the foot injury heals further, it looks like it might be a balancing act between the two issues.
On the plus side, I felt reasonably good for this length of run, considering I missed 2 weeks of running. I'm still on the fence about entering Wineglass -- I think I might be able to do it (although at a much slower pace than I would have liked to) from an endurance standpoint, I just need to make sure my foot is up for it.
Tried wearing my orthotic on the way out, which seems to be important in warding off plantar fasciitis, but unfortunately it puts more pressure on the place where I cut my foot, so it was mildly uncomfortable. On the way back, I went w/o the orthotic, using a regular insole, and with a Tulli heel cup. That made my foot injury practically unnoticeable, but unfortunately can move me back into the plantar fasciitis issue if I don't watch it closely. At this point, until the foot injury heals further, it looks like it might be a balancing act between the two issues.
On the plus side, I felt reasonably good for this length of run, considering I missed 2 weeks of running. I'm still on the fence about entering Wineglass -- I think I might be able to do it (although at a much slower pace than I would have liked to) from an endurance standpoint, I just need to make sure my foot is up for it.
Friday Sep 19, 2008 #
Course setting 2:18:00 [1] *** 5.4 mi (25:33 / mi)
spiked:16/18c weight:171lbs shoes: Nike Pegasus Trail
More vetting of the streamers for the Oct. 5 Mendon meet. Looks like very good and challenging courses!
Thursday Sep 18, 2008 #
Course setting 1:30:30 [1] *** 3.4 mi (26:37 / mi)
spiked:15/16c shoes: Asics Gel Kahana 10-07 - screw
Vetting control placements for the Oct. 5 Mendon meet (Rob S. is course setter and has everything streamered already).
Running 51:00 [1] 5.32 mi (9:35 / mi)
weight:170lbs shoes: Nike Pegasus
Very easy run on the Hojack Trail. The injured foot wasn't bothering me too much, but I was aware of it ... might have been a combination of the walking at Mendon, plus this run.
Wednesday Sep 17, 2008 #
Running race 39:56 [3] 3.4 mi (11:45 / mi) +591ft 10:05 / mi
shoes: Asics Gel Kahana 10-07 - screw
Last run in the Dirt Cheap Trail Run series, at Ellison Wetlands. Course was the reverse direction of the June event, with a couple of other changes that caused it to be slightly shorter and slightly easier than the first time at Ellison.
Two days ago I gave myself about a 0% chance of doing this race, but there's been very rapid progress in the healing of the cut on my foot since then, so I was extremely pleased to be able to run this, even though my conditioning wasn't very good due to two weeks with zero running. Still, I had a very enjoyable run.
I started out very conservatively, at an intensity of "1", then gradually picked up the effort starting around mile 1, to an intensity of 4 or 5 at the very end.
My time was pretty slow but I fully expected that, I was just happy to be able to do this race.
I placed 76th out of 124 overall, which I'm sure is the worst I've finished in this series, but as I said, I was very happy to be able to run it at all. Finished 3rd out of 5 in my age group.
Two days ago I gave myself about a 0% chance of doing this race, but there's been very rapid progress in the healing of the cut on my foot since then, so I was extremely pleased to be able to run this, even though my conditioning wasn't very good due to two weeks with zero running. Still, I had a very enjoyable run.
I started out very conservatively, at an intensity of "1", then gradually picked up the effort starting around mile 1, to an intensity of 4 or 5 at the very end.
My time was pretty slow but I fully expected that, I was just happy to be able to do this race.
I placed 76th out of 124 overall, which I'm sure is the worst I've finished in this series, but as I said, I was very happy to be able to run it at all. Finished 3rd out of 5 in my age group.
Tuesday Sep 16, 2008 #
Walking 54:00 [1] 3.0 mi (18:00 / mi)
shoes: Nike Pegasus
Morning walk with the 3 dogs to Finn Park. This time I walked the trail around the large open field for some more distance. I would say my foot felt slightly better after today's 3 mile walk than after yesterday's 2-mile walk so I'm interpreting that as some sort of progress.
Running 18:44 [1] 2.0 mi (9:22 / mi)
max:120 shoes: Asics Gel Kahana 10-07 - screw
My first attempt at running post-foot-injury.
What made me decide to try it is that I grabbed an old pair of running shoes (Asics Gel Kahana, purchased last October, with nearly 500 miles on them), to use an older pair for mowing the lawn in. When I was mowing the lawn, I became aware that my foot was bothering me even less with the Asics than with the Pegasus that I had been wearing for walks. I wore them around the house for a while after mowing the lawn, and they were still comfortable. So I decided to give running a try. I wanted someplace flat and preferably softer than a road, so I went up to the Hojack trail. I had no idea what it would feel like when I did my first few steps, but it didn't bother me, so I kept going. I was initially intending to do a mile total, but when I got to the 0.5 mile point, I was still feeling OK, so I ran 1 mile from Hojack and back, giving me 2 miles.
Felt fairly good at the end.
The kind of bad (although not unexpected) news is that my running conditioning has taken a hit -- the 2 miles felt like a perfectly adequate workout.
What made me decide to try it is that I grabbed an old pair of running shoes (Asics Gel Kahana, purchased last October, with nearly 500 miles on them), to use an older pair for mowing the lawn in. When I was mowing the lawn, I became aware that my foot was bothering me even less with the Asics than with the Pegasus that I had been wearing for walks. I wore them around the house for a while after mowing the lawn, and they were still comfortable. So I decided to give running a try. I wanted someplace flat and preferably softer than a road, so I went up to the Hojack trail. I had no idea what it would feel like when I did my first few steps, but it didn't bother me, so I kept going. I was initially intending to do a mile total, but when I got to the 0.5 mile point, I was still feeling OK, so I ran 1 mile from Hojack and back, giving me 2 miles.
Felt fairly good at the end.
The kind of bad (although not unexpected) news is that my running conditioning has taken a hit -- the 2 miles felt like a perfectly adequate workout.
Monday Sep 15, 2008 #
Walking 46:00 [1] 2.3 mi (20:00 / mi)
shoes: Nike Pegasus
Morning walk to Finn Park, with Cheryl and the three dogs. Foot once again was a bit sore when I was done with the walk; nothing major, but enough to let me know that I have a ways to go in terms of recovery.
Walking 30:00 [1] 1.25 mi (24:00 / mi)
shoes: Nike Pegasus
Evening walk -- slow and leisurely. Would not normally log anything this lame, but trying to keep track of walking distance a little more than normal, as I gear back up from the foot injury.
Sunday Sep 14, 2008 #
Biking 1:31:00 [3] 23.6 mi (3:51 / mi)
weight:170lbs
Not the greatest day for biking -- warm, very muggy, windy, and showers in the forecast (which didn't materialize). But I hadn't ridden in a couple of days, so I went out anyway, and it really wasn't all that bad.
Much better doing a bike ride today than running the marathon, which was my initial plan! Anne does worse in heat than I do, so she remarked that she was glad (in a perverse way) that I sustained the foot injury and had to back out of the marathon, because she decided to defer her marathon to the Wineglass in 3 weeks, given that there is some chance that I might be able to do that one. So she was quite happy to not be doing a marathon in today's weather.
Route today: Bay to Creek to Plank to Scribner, to Atlantic, Jackson, Plank, 5 ML, Ridge, Maple, Drumm, Baker, Lake Rd, out to the outlet, Lake Rd back to Bay, up the fairly tough hill on Bay Rd coming up from Lake, then back home.
Much better doing a bike ride today than running the marathon, which was my initial plan! Anne does worse in heat than I do, so she remarked that she was glad (in a perverse way) that I sustained the foot injury and had to back out of the marathon, because she decided to defer her marathon to the Wineglass in 3 weeks, given that there is some chance that I might be able to do that one. So she was quite happy to not be doing a marathon in today's weather.
Route today: Bay to Creek to Plank to Scribner, to Atlantic, Jackson, Plank, 5 ML, Ridge, Maple, Drumm, Baker, Lake Rd, out to the outlet, Lake Rd back to Bay, up the fairly tough hill on Bay Rd coming up from Lake, then back home.
Walking 40:00 [1] 2.1 mi (19:03 / mi)
shoes: Nike Pegasus
First walking of more than about half a mile since my foot injury. Walked over to Finn Park and back, with our two dogs plus a neighbor's dog that we are sitting for.
The foot was starting to get slightly uncomfortable near the end of the walk, but not too bad. Probably means that doing walks like this is fine at this stage, but also that I shouldn't get too ambitious and try more substantial walks, or try any running at all, at least for a few more days. At least I can tell I'm making progress though, which is very encouraging.
The foot was starting to get slightly uncomfortable near the end of the walk, but not too bad. Probably means that doing walks like this is fine at this stage, but also that I shouldn't get too ambitious and try more substantial walks, or try any running at all, at least for a few more days. At least I can tell I'm making progress though, which is very encouraging.
Thursday Sep 11, 2008 #
Biking (Road) 1:01:55 [4] 17.89 mi (3:28 / mi)
max:100
I was somewhat limited for time, so I decided to do a shorter but harder ride than I've been doing. Route was Bay, Klem, Phillips, Lake, Salt, Schlegel, Phillips, Klem, Bay.
My legs are very much the limiting factor (not my heart or lungs) -- I paused for a few seconds to take my pulse about midway through the ride, after I thought I had been working pretty hard on pushing the pace, and it was only 100.
My legs are very much the limiting factor (not my heart or lungs) -- I paused for a few seconds to take my pulse about midway through the ride, after I thought I had been working pretty hard on pushing the pace, and it was only 100.
Wednesday Sep 10, 2008 #
Biking (Road) 1:56:00 [3] 30.0 mi (3:52 / mi)
Road to Ontario and back. Bay to Klem to Phillips to Ridge. East on Ridge to a little past Ontario. Heading back, went a different route. Ridge to Rt 350, north to the first road on the left, took that road west to where it ended, then north on the cross road (can't remember what it was), took first left again, then right on Berg Rd (which becomes Schlegel Rd). Schlegel to Rt 250, 250 to Klem, Klem to Bay and back home.
There was a modest breeze from the east, so I was quite a bit faster coming back than heading out (14.4 mph going east, 16.5 mph coming back).
There was a modest breeze from the east, so I was quite a bit faster coming back than heading out (14.4 mph going east, 16.5 mph coming back).
Tuesday Sep 9, 2008 #
Stairs (Stair-Master) 26:00 [3] +1378ft
shoes: Asics Gel Kahana 2 Aug 2008
Stair-Master workout at the OCD fitness center this afternoon, after working about half a day. Stair-Master display said I climbed 135 floors, presumably at 10 vertical feet each.
Climbing stairs is another activity (in addition to biking) that doesn't seem to bother my foot injury, since I'm on the balls of my feet, keeping any significant pressure off of the injury which is in the middle of the arch.
The first few minutes of this workout were quite tough, then it seemed to get a bit easier. Presumably, my body had to get warmed up and also somewhat used to doing a fairly foreign activity.
Climbing stairs is another activity (in addition to biking) that doesn't seem to bother my foot injury, since I'm on the balls of my feet, keeping any significant pressure off of the injury which is in the middle of the arch.
The first few minutes of this workout were quite tough, then it seemed to get a bit easier. Presumably, my body had to get warmed up and also somewhat used to doing a fairly foreign activity.
Monday Sep 8, 2008 #
Biking 1:24:00 [3] 21.1 mi (3:59 / mi)
Mid-day ride on a sunny, mid-60's, slightly windy day. Down Bay to Plank, to Scribner, to Whalen, Dublin (?), Sweet's Corner, Harris, State, Phillips, Ridge, Bay, back home.
C • Foot 3
Sunday Sep 7, 2008 #
Biking (Road) 1:37:00 [2] 25.1 mi (3:52 / mi)
weight:172.5lbs
Early afternoon bike ride, on roads north and east of Webster. Fairly cool day, with a few light showers.
Friday Sep 5, 2008 #
Biking (Road) 1:29:00 [3] 21.8 mi (4:05 / mi)
My bike has been feeling pretty neglected the past two summers, with my attention devoted to running, so having a foot injury is a good excuse to give it some activity.
Fortunately, the nature of the injury is such that biking (or even walking in my bike shoes) doesn't bother it.
General route was to head up Bay to Klem, to Holt and out to Lake Rd. Headed east a ways, and then south on Salt Rd. Salt Rd was quite a workout, being somewhat uphill plus into a moderate wind.
Fortunately, the nature of the injury is such that biking (or even walking in my bike shoes) doesn't bother it.
General route was to head up Bay to Klem, to Holt and out to Lake Rd. Headed east a ways, and then south on Salt Rd. Salt Rd was quite a workout, being somewhat uphill plus into a moderate wind.
Tuesday Sep 2, 2008 #
Walking (Dog walking) 45:00 [0] 2.25 mi (20:00 / mi)
shoes: Asics Gel Kahana 2 Aug 2008
Mid-day walk with the dogs, to Finn Park and back.
Rest day from running. Planning on a short, easy run tomorrow, then a medium-long run (12-14 miles) at marathon race pace on Thursday. Then work on resting up for the Rochester marathon.
Rest day from running. Planning on a short, easy run tomorrow, then a medium-long run (12-14 miles) at marathon race pace on Thursday. Then work on resting up for the Rochester marathon.
Note
We took advantage of the nice afternoon, and Cheryl and I both not working, to go out on the boat. We anchored in the lake not too far off of the beach and pier near the outlet. Anne then met us later, by wading out to the boat. We headed out into deeper water, because Anne wanted to do some dives off of the boat.
Unfortunately, I had a little clutzy mishap, and hurt my foot pretty badly, jumping off of the side of the boat, from a part of the boat that's not meant for jumping from. I sustained a pretty bad cut on the bottom of the foot, pretty much in the middle of the arch.
This will definitely keep me from running for a number of days, at a bare minimum, as I can't walk even short distances without some amount of pain. Thus, the Rochester Marathon is out of the question. I'm hoping to be recovered soon enough to consider entering the Wineglass marathon in early October.
Unfortunately, I had a little clutzy mishap, and hurt my foot pretty badly, jumping off of the side of the boat, from a part of the boat that's not meant for jumping from. I sustained a pretty bad cut on the bottom of the foot, pretty much in the middle of the arch.
This will definitely keep me from running for a number of days, at a bare minimum, as I can't walk even short distances without some amount of pain. Thus, the Rochester Marathon is out of the question. I'm hoping to be recovered soon enough to consider entering the Wineglass marathon in early October.
Monday Sep 1, 2008 #
Running hills 1:01:30 [2] 4.9 mi (12:33 / mi) +984ft 10:33 / mi
shoes: Asics Gel Kahana 2 Aug 2008
Ellison Wetlands, fairly early morning run with Anne. From Empire to Old Browncroft and back. I had forgotten how tough these hills are. Or else I'm just in much worse shape for doing hills than last year, when hills were my focus, getting ready for Pike's Peak. Probably a mix of the two. The pace seems ridiculously slow, but the effort, while not a race-level effort by any means, was not insignificant.