Training Log Archive: JanetTIn the 7 days ending Sep 20, 2008:
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Saturday Sep 20, 2008 #
Walking 28:00 [1]
shoes: Saucony Shadow 6000 8.5 #1
Walked up my road (west to JH Rd & back) to just loosen up the muscles and grab some vitamin D. Delightfully sunny and warm day (upper 60's).
Friday Sep 19, 2008 #
Running (treadmill) warm up/down 11:52 [3] 1.0 mi (11:52 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warm up at the Y for Tempo run (5:54, 0.5 mi), plus an intermediate 0.5 mi after the first Tempo mile. Anyway, all at the same perceived intensity level.
Running (treadmill) tempo 17:44 [5] 1.75 mi (10:08 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Tempo on the treadmill. Two parts -- 10:06 for 1 mi, and then (after a rest where I dropped down to level 3 intensity) another 7:38 for 0.75 mi. Goal was ~10:10/mi pace.
I took the break after 1 mile because my right knee (?!) was getting achy on the outside and I didn't want to push it too far. I took the 1/2 mi break, then did what I could back up at tempo pace.
Knee's okay now. I probably need to ice the other one, though.
I took the break after 1 mile because my right knee (?!) was getting achy on the outside and I didn't want to push it too far. I took the 1/2 mi break, then did what I could back up at tempo pace.
Knee's okay now. I probably need to ice the other one, though.
Walking warm up/down 8:27 [2] 0.5 mi (16:54 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cool down on the treadmill, at 3.6 mph pace (faster than the fellow to my right who was at 3.4 mph).
Strength 10:00 [1]
shoes: Saucony Shadow 6000 8.5 # 3
All of the Fitlinxx machines, using the leg machines at reduced loads (from what I had been doing, before I stopped using the leg machines). Still unsure whether I should continue using the leg ones, as my knees seem to act up afterwards. I'm trying to strengthen enough muscles to stabilize the kneecap.
Thursday Sep 18, 2008 #
Hiking 56:20 [2] 2.61 mi (21:35 / mi)
shoes: Trail NB 706 9D # 2
Hiked again at Schor Conservation area in Red Rock. Climbed up to the high point first, and took my camera so I got a few pictures (will post later), both from the viewpoint and of the mostly wide-open woods themselves.
I think I might have scared up a large bird (turkey, perhaps) or woodchuck near one trail, but other than that, no birds/animals to be seen. Eerie...must be too many trails, or too groomed, or the wrong time of day to see anything. Oh, and I did see one frog in the pond.
I think I might have scared up a large bird (turkey, perhaps) or woodchuck near one trail, but other than that, no birds/animals to be seen. Eerie...must be too many trails, or too groomed, or the wrong time of day to see anything. Oh, and I did see one frog in the pond.
Wednesday Sep 17, 2008 #
Exerc. Class 55:00 [1]
Class in Chatham. Jennifer is suffering from allergies and thought goldenrod and ragweed are one and the same -- not. I found a patch of ragweed close by to illustrate the difference. (Gee, I'm such a pedant sometimes...)
Tuesday Sep 16, 2008 #
Running (treadmill) warm up/down 8:15 [3] 0.7 mi (11:47 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warming up at the Y...
which took place after my annual physical where I didn't really resolve anything but got some tips on additional knee strengthening I can do. (Suggestion for my hip -- icing. Okay, how does one ice a hip? The only way I could get it in the right place would be lying on my side...boring!)
Weight was down since last time I had a physical (yeay!), LDL about the same, HDL even higher than before (in the 90's), so the exercise is doing some good. :-)
which took place after my annual physical where I didn't really resolve anything but got some tips on additional knee strengthening I can do. (Suggestion for my hip -- icing. Okay, how does one ice a hip? The only way I could get it in the right place would be lying on my side...boring!)
Weight was down since last time I had a physical (yeay!), LDL about the same, HDL even higher than before (in the 90's), so the exercise is doing some good. :-)
Running (track) intervals 19:19 1.77 mi (10:55 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Intervals on the indoor track, aiming for 2:00 per 345m (with 230m easy laps in between, some jogging, some with walking thrown in).
159 /142
201 / 146
201 / 145
158 / 204
159 / 204
Followed by a walking cool-down, 1/2 mi, 7:45.
HR right after the last fast interval was around 145-150, probably about where it should be.
159 /142
201 / 146
201 / 145
158 / 204
159 / 204
Followed by a walking cool-down, 1/2 mi, 7:45.
HR right after the last fast interval was around 145-150, probably about where it should be.
Monday Sep 15, 2008 #
Exerc. Class 55:00 [1]
Class in Chatham; didn't use a step for the stepping portion (still). Should spend more time thinking about quad strengthening exercises.
New "student" in the class turned out to be someone I know -- the art teacher at the high school (who taught at the elementary school when Greg first started there), who retired a year ago. She says "I was fine for a year; now I'm looking for something to do!" She says she's looking for "more structure." An exercise class is a fine place to start. :-) The stepping portion was new to her, but she'll catch on quickly.
New "student" in the class turned out to be someone I know -- the art teacher at the high school (who taught at the elementary school when Greg first started there), who retired a year ago. She says "I was fine for a year; now I'm looking for something to do!" She says she's looking for "more structure." An exercise class is a fine place to start. :-) The stepping portion was new to her, but she'll catch on quickly.
Walking hills 39:02 [2] 2.6 mi (15:01 / mi) +45m 14:15 / mi
shoes: Saucony Shadow 6000 8.5 #1
Walked to P.O. to mail bills, then past bridge to church; back via Alb Tpk and Syring.
Saw a letter posted at the P.O. about the state highway bridge (closed to one lane because of foundation work that needs to be done), from our local representative to the state DOT, noting bridge repair is not on their repair schedule and asking for an update. Apparently one of our neighbors wrote to the rep. It sure doesn't look like they're do any repair before winter, anyway. Hope the snow plows can get through! [Part of one of the foundation supports crumbled/washed away in spring high water. Glen crosses the bridge every day going to and from work.]
Saw a letter posted at the P.O. about the state highway bridge (closed to one lane because of foundation work that needs to be done), from our local representative to the state DOT, noting bridge repair is not on their repair schedule and asking for an update. Apparently one of our neighbors wrote to the rep. It sure doesn't look like they're do any repair before winter, anyway. Hope the snow plows can get through! [Part of one of the foundation supports crumbled/washed away in spring high water. Glen crosses the bridge every day going to and from work.]