Exercising my demons

Framingham,MA 
Today
Partly Cloudy High 83FLow 56F
  • Temp: 77F
  • Hum: 39%
  • W: 8mph WSW
THURSDAY
Patchy rain nearby
High 82F
Low 61F
FRIDAY
Patchy rain nearby
High 82F
Low 64F
SATURDAY
Partly Cloudy
High 69F
Low 59F
SUNDAY
Moderate rain
High 70F
Low 60F

Wednesday - September 24

Run
  • 43m 24s
  • 4.00 miles
  • 10m 51s /Mi
6:30pm - Went for a run after work, just squeezing it in before it started getting dark.  When I started I wasn't really focusing on what I was doing, and I started out too fast.  That caught up with me in the 2nd and 3rd miles, then by the 4th I settled into a comfortable pace.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 6.5 Overall Workout: 3

Tuesday - September 23

Bike
  • 1h 00m
  • -----
  • -----

Spinning class

7:30am - Was supposed to get to spinning class this morning, but I left the house late again and got stuck in traffic - ugh.  Might try to sneak out at lunch, but I have to leave early for an "appointment" this afternoon which I'm dreading.

1:00pm - Snuck out at lunch for spinning class. I'm surprised how low my average HR was, because it was a pretty tough class with lots of intervals.

7:30pm - Well, it turns out that I was right to be dreading my "appointment" this afternoon.  For those who don't know, my wife and I have been separated for the last two months.  Today was a counseling session, at which she announced that "we're done" as a couple.  It wasn't a surprise, as she's been slowly pulling further away since we separated.  Right now I'm not sure how I feel - upset, angry, relieved - I don't know.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7

Monday - September 22

Run
  • 42m 57s
  • 4.00 miles
  • 10m 44s /Mi
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    15
    15
    0
    0
  • ABS - Leg-Raise, Hanging
    3
    15
    15
    0
    0
  • BACK - Back extensions
    3
    15
    15
    0
    0
  • BACK - Seated row
    3
    15
    15
    80
    80
  • BICEPS - Pullups
    3
    13
    15
    50
    60
  • CHEST - Flies - Flat
    3
    15
    15
    30
    30
  • CHEST - Pushups
    3
    8
    10
    0
    0
  • LEGS - Standing calf raises
    3
    15
    15
    20
    20
  • LEGS - Wall Squat (FB)
    3
    15
    15
    40
    40
  • SHOULDERS - Front DB raise
    3
    15
    15
    20
    20
  • TRICEPS - Dips
    3
    15
    15
    30
    30

4 circuits:
- squats with bicep curl, pullups, extensions
- pushups, rows, crunches
- flies, dips, bicycles
- front raises, calf raises, leg lifts

Sport
  • Stretching
  • 05m

ITB foam roller, 2x12 each side

7:00am - Plan for the day:

  • 8:30am - Meet with health coach at work
  • 10:00am - Strength training
  • 7:00pm - Running 

9:00am - Weighed in with the health coach at work, and I've gained 1.8 pounds in the last two weeks.

Frown

12:00pm - Had a decent strength training session at the gym.  I need to remember to bring a water bottle with some Gatorade Endurance in it, because I was dripping with sweat by the time I was done.

7:00pm - Since I missed my 4-mile "long run" (LOL) yesterday, I decided to do it today instead of the 3-mile run on the plan.  My calves were sore the first few miles (maybe from the weighted calf raises I did earlier today) but towards the end they started to loosen up.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Sunday - September 21

Spent the day hanging out in Naragansett RI watching two of my teammates compete at the FirmMan half-iron race.  Congrats to BT'ers Andrew and Scot on competing their first half!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Saturday - September 20

Bike
  • 3h 50m 08s
  • 61.10 miles
  • 15.93 Mi/hr

3:00pm - Rode the 100k loop of the Seacoast Century with KathyG.  When we started it was a brisk 41 degrees out and I didn't have any of my fall riding clothes, so I was pretty chilly.  After the first 5-10 miles I started warming up a bit and was comfortable after that.

The pace of the ride was pretty comfortable, as Kathy had ridden lots during the week and has a cyclocross race tomorrow.  There were two bridges that we had to walk our bikes over each way (it was an out-and-back course) and I didn't bother to stop my Garmin when we did, so the calculated pace was a touch slower.  Overall, it was a pretty fun ride.

Tonight I'm heading down to Warwick RI to have dinner with some of my teammates who are doing the FirmMan half-iron race tomorrow, then we're staying over in Naragansett RI.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 4 Overall Workout: 3

Friday - September 19

Sport
  • Volleyball
  • 2h 00m

7:00am - After 10 hours (yes, 10) of sleep last night I feel much better today, but I feel bad because I had to skip going to visit my kids last night in order to do it.  Thankfully they understand that I was not feeling well, or at least that's what I keep telling myself.

Decided to skip my swim so that I have more energy for pick-up volleyball tonight (which is more fun) and for my 100k ride with KathyG tomorrow.  Then it's off to watch my teammates race at the FirmMan HIM on Sunday.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 10

Thursday - September 18

7:30am - Still pretty beat today, not sure if strength training is going to happen or not.

3:30pm - I now have a splitting headache, so I've decided to skip out of work early (which I don't feel bad about), cancel my plans to go see my kids (which I do feel bad about) and go to bed really early tonight (which I really need to do).

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8

scott's Training Log


 September 2008 
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

  • October's totals
  • September's totals
  • 2013 totals
  • 2012 totals