Find out what I can do

Midland,TX 
Today
Sunny High 96FLow 78F
  • Temp: 77F
  • Hum: 64%
  • W: 0mph N
SATURDAY
Sunny
High 95F
Low 78F
SUNDAY
Sunny
High 95F
Low 78F
MONDAY
Sunny
High 97F
Low 78F
TUESDAY
Sunny
High 95F
Low 77F

Wednesday - September 4

Run
  • 1h 00m
  • 5.20 miles
  • 11m 32s /Mi

Run up the hill, then back down, a bit of strides on the way back down hill. 300 ft elevation gained and lost. Still pretty slow. Warmed up well. focus on relaxing calves and paying attention to them. Stopped to stretch just a little several times. Mostly a continuous run.

Ran past the farmer's market where they were roasting chilli, YUM! Smelled so good.

Strength
  • 30m

push ups/ pull ups / lunges. Myrtle after run. Tiny bit of core work.

Tuesday - September 3

There is a place that you are to fill that no one else can fill, something you are to do, which no one else can do.  - Florence Scovel Shinn

I hope it wasn't this morning's run.  The planned run didn't happen this morning.  I wanted to do it last night when I went to sleep, but this morning sleep won out.  It's funny what you can justify when you're still in bed. Cool  Still, when I hit 8.5 hours I'm usually finished sleeping and very satisfied with it.  Now if I could just get to bed on time.

Pretty tired after yesterday's drive back to Albuquerque - over 7 hours, and got to drive through an awesome thunderstorm.  Lightening everywhere and driving torrents of rain in the dark.  That probably only lasted a 1/2 hour or so, but it was very dramatic, and I could see it coming for over an hour.  Pretty cool

Today my eyes are swollen almost 1/2 shut.  Not really painful. Feel tired, and eyes a little itchy. An internet search reveals that this is pretty normal for Mohs procedure on the forehead.  I can expect the swelling to continue it's progress down my face.  It's affecting my sinuses as well.  Doesn't really hurt, just a little annoying and it's making me feel tired.  So maybe I'll take a nap.  Now THERE's a good idea. 

Dinner tonight with a friend.

Monday - September 2

Run
  • 34m
  • 2.30 miles
  • 14m 46s /Mi

A walk. on block run at the end, with two pick ups at the end of that. Ave walking pace still slow at ~ 17 min/mi. Really having trouble getting it up.


The doc told me he put about a teaspoon of pain med in the area he was working.  Well yesterday that all migrated down my forehead.  Interesting.  Today the bridge of my nose is all swollen and my eyes are part was shut with it.  Kind of funny.  Annoying but funny.  Less pain today.  Only ibuprofen this morning.

I should drive back to Albuquerque today.  Office for a while first, more clean up and try to find those missing papers.  perhaps an early nap.  Each day I've felt much better after nap, so that makes sense.  I'm not really looking forward to the 8 hour drive, with no work out on the way.  Perhaps I should look for a place to stop and run.   Cannot swim for a week, so the lake is out.

Hot here today.  75 degrees at 5:00 am.  Beautiful sunrise through the clouds though.

I got my desk at home totallly cleared off.  Organized all my run numbers for the last two years.  I should put them up.  Totally cleared off the kitchen table and the computer table.  Missing papers still missing.  At least I'm getting things cleaned up a bit. Tongue out

Sunday - September 1

Run
  • 1h 06m
  • 5.82 miles
  • 11m 20s /Mi

warm up, then 4/1 run/walk. mostly in the fist three miles ~ 9.30 pace. After that it crept up to 10 -10:30 / mile. The first part felt pretty good, running easy concentrating on relaxing calves and running easy. It got pretty hot, about 90 degrees when I finished at noon.

It felt good to run one of my old routes. The lower altitude and lack of any hills sure makes a difference.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Lat Pulldowns
    1
    20
    20
    130
    130
  • BACK - Incline Row
    1
    20
    20
    100
    100
  • BICEPS - DB Split Curls
    1
    16
    16
    20
    20
  • CHEST - Flat Bench Press
    1
    20
    20
    80
    80
  • CORE - Knee-To-Chest (FB)
    1
    20
    20
    0
    0
  • CORE - Superman
    1
    10
    10
    0
    0
  • LEGS - Hamstring Curls (Cable)
    2
    4
    20
    30
    60
  • LEGS - Leg Extensions
    1
    20
    20
    80
    80
  • LEGS - Single Leg DB Squats
    1
    20
    20
    20
    20
  • LEGS - Standing calf raises
    1
    20
    20
    30
    30
  • SHOULDERS - 1-Legged DB Side Raises
    1
    20
    20
    8
    8
  • TRICEPS - Narrow Grip Bench
    1
    20
    20
    50
    50

This and myrtl after run

Stayed at the office till midnight last night filing and looking for some missing paperwork.  Arg.  Way too late.

Head felt pretty good after my nap, but I stayed up too late and it started hurting again later.  Pretty painful this morning, although it appears that the swelling is starting to go down a little.  Pain pill this morning.  Not feeling very energized today.  I would like to just take the day and piddle around, cleaning, fixing things, and putting stuff away. 

Think I will go for a short run after a while.  Laundry is going, but I haven't even done my stretching and it's already 9:00

Last month was a bit short on the bike.  Today would have made up for that but no bike for me until I can put a helmet on my head.  The incision is exactly where my helmet sits.  No swim for a week.  That leaves running, which I'll be building slowly with lots of care for the calves and achilles.

It looks like another recovery week followed by a 1/2 marathon on the trails in the foothills.  that day, according to my plan, should be a 18 mile run.  So should I run an extra 5 after the 1/2? or maybe before?

August

Swim: 7h 16m - 23406.22 Yd

Bike: 30h 14m - 452.17 Mi

Run: 15h 08m 57s - 76.26 Mi

Strength: 3h 20m

July

Swim: 3h 56m - 11911.46 Yd

Bike: 35h 36m - 518.9 Mi

Run: 18h 02m 32s - 93.15 Mi

Strength: 1h 33m

 

Saturday - August 31

Head really hurts.  Pain pills help.  no workout today.

Was supposed to have a massage at 2:00 with my favorite therapist but she canceled.   :(  probably just as well, probably couldn't lie down on table.  Slept for two hours instead.  Head feels better after the nap.

Working at the office.  e-mail, filing, cleaning up, and trying to get the new workstation up and running.  Windows 7 is a POS.  At least that's my current opinion. 

Friday - August 30

Strength
  • 15m

e-cises and stretching
--rest day today.
Getting part of my head shaved off today. surgery to remove a small skin cancer.

Thursday - August 29

Run
  • 42m
  • 4.00 miles
  • 10m 30s /Mi

To pool and back. Pretty easy going out, with walking and warm up. No walking on the way back.

Still dark when I came out of the pool. different time zone here. Weird.

Swim
  • 17m
  • 900.00 yards
  • 01m 53s /100 yards

Easy little swim to keep loose after yesterday's mamoth OWS.
100
200 wu (3.37)
4x50 drill
200 (at 3.38)
200 cd

Amazing. Not necesarily easy, but pretty fast for an easy effort. It looks like the pool length and altitude really do make a big difference.

jashac's Training Log


 September 2013 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals