Wow, talk about Quality...TodayRest
Leopardly wrote:
Ran to practice, 5x600 with teammate at mile pace (4:40) but it was so cold they ended up being at 73-75 pace. Ran home.
Wow, talk about Quality...TodayRest
Leopardly wrote:
Ran to practice, 5x600 with teammate at mile pace (4:40) but it was so cold they ended up being at 73-75 pace. Ran home.
...Bushman will like this...
45 minutes with the bride on the country roads of Tuscany in Capalbio... we were chased by dogs which were actually only looking for company...threw my big stick back in the brush...but the incident rerminded me of whole articles by RW in the 80s about the dog problme for runners going on unchartered territory... lots of isometric exercises and dynamic stretching after the run on beautiful patch of grass on a small with a view of the coast...
...have rented a country house for new year's eve weekend with a couple of other families...sunny, crisp-cold weather and a fireplace should make for some good times.
Tuesday; 45' on the mountain bike. Then ran 5x's @ 30 second hill repeats up the steep slope behind my sister's place. Finished with 10 minutes of situps , pushups, and stretches.
Weds; 5 of us tackled Camel Back Mountain,~ 2.5 hours up and down. This ended up being more of a social jaunt than a workout. Still better than the morning on a couch.
Thursday; 90 minutes low effort trail running on the hills of Apache Junction.
Friday: The Bride and I covered a leisurely 22 miles on road bikes around Scottsdale. Every dog we encountered was safely leashed.
Spent 3 evenings around the campfire in my cousins' backyard, juniper smoke is a soothing tribal tonic by which to rehash the year gone by.
Saturday: travel. Feels damn good to be home in the sticks.
Happy New Year DYRT Bros!!
2011 appropriately finished with a 4miler barefoot on the beach, exercises and swim to cap it off as kids organized themselves to play games on the sand.
2012 appropriately began with a good cleanup after a delicious, wine-enriched 17 people dinner and toast we hosted to the new year, a relaxing drive home on empty highways and roads and a good rest recovery.
Looking forward to being in touch,
tpcb
tpcb,
that is the blessing/gist of life well lived....wine, food with family/friends,kids in the mix, and a run to balance it all.
All the best as 2012 unfolds before us.
Sunday PM; 50 minutes on the spintrainer@73% HRM. 3 minutes elliptical and a dozen situps/pushups/toeraises to wrap up.
WOW! Packers fly with Flynn at the helm.
Weather turns wintery on gusty NW winds and 15F temps. Old man Winter will seek to reharden his captives once more.
Yes........... look forward to staying in touch.
Bushman
A brisk 3km hike up to Viewing Rock and back with the poles, just to loosen up. 13km run around the perimeter of town, 65mins. Very hot, about 37(100f) by the end of the run.
Yesterday was a 3h45m kyak, the plan had been a one way paddle, return to car by foot. The river was unpassable upstream hence the long kyak session. Went out 8pm for an hour spin which I interrupted with a 20min barefoot trot on the golf course.
Saturday was a 25km ride up and down Mt Ida. On the way to work I stopped at the One Eye Forest railtrail and did a controlled tempo 8k in 34m. Had intended to pick up pace last 3k but high temps so I chose discretion ahead of valour.
Happy New Year guys.
Great to read you mopak (i cant used to the darned apostrophe!!!)
Today
Starting off rather well with a constant 50mins in a rather damp villa Pamphili. All the buddies are in town so twas a major reunion, chatter, banter, on the go, trailing and railing between puddles like hyphens of human trains of thought...
Had an easy hour and twenty minute run on new year's day. Hit the trails and got to see some wildlife which helped make the run a little better. Today I got an easy 6 with striders and medicine ball workouts after. Hopefully I can get a good 5k(15:40) at the end of january and look forward to a productive spring.
Put the skiis to 4" of new snow on the Rib Lake trail system.
The Bride and I covered 5-6 miles, with a mix of effort levels.
My bones do better with consistent conditions. The 2 day transition from 70'sF in Phoenix, to teens of Price County is too abrupt.
Went back up to Rib Lake for another 6 mile ski. Conditions are fair here, which is better than most of the state.
Moderate temps prevailed and the mornings' overcast gave way to sunny skies around 10AM.
get me to the surf on time....long may you run, long may you run....sing it Neil
yesterday
gym workout
dynamic stretch/warmup
stationary bike:
10 mins going up one level every minute (from 1)
20 mins, one leg at the time, so 2x10mins, going from 1-10
10 mins, two legs, going up 5 moere levels and back down 5
10 mins to get back down to level 1, one minute at the time
major stretching and isometric stuff
today
Errands. No music, except, just like for a millisecond "My Way"
today
joined a 10K in Rome and midpacked it with a very hobbyistic 47mins and change.
Felt good but slow slow slow, which is fine considering i havent been racing for a while.
Maybe i'll train some and go faster. Why not?
today
kids athletics, 3 hours, sunny and crisp.
Yeahieaa....
Thursday PM; Moderate effort 70 minute ski at Nine Mile Forest.
Friday; Rest
Saturday; 2 hours on skiis at Winter Park. As much social as physical, the Bride and I covered 10K.
Sunday;AM, Ran 2 miles with the dog.
PM; Skied Camp Forest Springs outing on a fine sunny day.
3 of us went over 7.5 miles on fast, hard, icy trails. Slowly regaining my balance and ski control.
Monday; Fair amount of woods walking. A strange situation in terms of footing, as the leaf layer is currently lofted up on shards of frost. This acts as a type of weak suspension, not strong enough to support a mans' weight.... yet an obstacle to clear with each step. Natures version of a stair master.
Tuesday AM; Far too nice a morning to pass over. The Collie and I covered 3.4 miles at sunrise with calm air, 20F temps and a blue sky as companions.
Running relatively consistently since a surgery in late September (up to about 30 mpw) and had my first run where I felt like I was floating (think opening sequence of Endurance, with Hailie running on the rutted rural roads of Ethiopia, except I was much slower through the ice and snow in Wyoming, but the feeling was there).
Ran 5.45 miles at 7:26 pace with HR average 142 with my Dog (Zola). Fitness is coming back (slowly) and leg is feeling good post surgery. Perhaps I'll shoot for 40 miles this week.
today
6k at lunchtime on a suburban track with a work colleague, all we had time for, but just a really nice sunny break
yesterday
worked out in the gym late evening. I am starting to love isometrics...
today
lunchtime with some work buddies, a very hilly 8k, asphalt, grass, field, rocky sideroads, first third all downhill, middle third flat on grass on bovine pastures with the most incredible smell of dung, almost toxic, borderline hypoxic, last third back uphill to start point, some segments 18%, with a final stride at the end.
Ages: 21,28,40,48. Managed to place, but damn these work buddies can be competitive at lunchtime!!!
To be repeated, but next time i will stress importance of proper warmup, F#%K!!!
I am too old for this sheeeeeet....
Sunny beyond belief.
Old Man Winter blew back in last night to slap some sense into the lot of upper midwestas. Stoned on the 45F mid January temps, we were hoping for more balmy days.
Retreated to the spin trainer for 30 brisk minutes this AM.
LOL. "the most incredible smell of dung" haha, welcome to a Wisconsin flashback.... America's Dairyland....we all take a turn in olfactory purgatory, for a slice of cheddar later.
yesterday
solid gym session on stationary bike, two legs, left leg right leg drills, two legs diminuendo and crescendo routine, kinda reminded me of the Duke...
Then isometrics: i got this 10 minute quadrupedia/plank/balance hybrid which leaves me breathless and soaked without moving in any direction a single inch. Gene Hackman in Poseidon Adventure, if you know what i mean..