Log 2011

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Log 2011

Training Log 2011

2011

Weekly Chart
December
2011/12/31 Hike3hr
2011/12/30 Hike5hr
2011/12/29 Hike5hr
2011/12/28 Hike7hr
2011/12/27 Hike5hr
---
2011/12/18 Run1hrUrban Pickle Assault. Significant pain both knees, particularly left. Stabilization muscles almost completely useless---straight line movement workable, but cannot handle any shift or rotation.
2011/12/17 Road2.5hr
  Core 3x10pushups; 4x50sit; 4x50crunch; 3x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
2011/12/14 Road75min
  Core 3x10pushups; 4x50sit; 4x50crunch; 3x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
2011/12/13 Walk2hrCamden.
2011/12/11 Road3.5hr
2011/12/10 Road2.5hr
2011/12/8 Run45min  
2011/12/6 Run45minStill very problematic. 8
  Core 3x10pushups; 2x50sit; 2x50crunch; 3x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
November
2011/11/24 Run15min 
---
2011/11/20 Run3.5hrPhilly Marathon; 3:25:02.
2011/11/19 Run30min 
2011/11/17 Run1hrRivers. 
  Core 2x15pushups; 2x50sit; 2x50crunch; 3x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 1x20x15chest fly; 1x20x22.5chest press
2011/11/16 Walk1hrTrain.
2011/11/15 Run1hrRivers. 
  Core 2x15pushups; 2x50sit; 2x50crunch; 3x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 1x20x15chest fly; 1x20x22.5chest press
2011/11/14 Walk1hrTrain.
---
2011/11/11154Run1hrCampus, bank, home.
2011/11/09 Run1hrUp and down all the piers in Baltimore Harbor.
2011/11/07154Run1hr6.4 with Caitlin.  
  Core 1x15pushups; 2x50sit; 2x50crunch; 3x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 1x20x15chest fly; 1x20x22.5chest press
---
2011/11/05153Road3.25hrAround with Caitlin and Bianca. 
  Core 1x15pushups; 2x50sit; 2x50crunch; 3x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 1x20x15chest fly; 1x20x22.5chest press
2011/11/04 Walk2hrCamden, train.
2011/11/03153Run1hr6.4 in 52:43.2930
2011/11/02 Road3.5hrWednesday hootenanny!
  Core 1x15pushups; 2x50sit; 2x50crunch; 3x100lift; 2x100stairs; 2x50wide squats  
2011/10/31 Walk1hrCampus.
October
2011/10/25 Road3hrPath w/ Donnell.  
  Core 3x10pushups; 4x50sit; 4x50crunch; 3x100lift; 3x100stairs; 4x50wide squat; 1x3pullups  
  Weights 2x20x15chest fly; 2x20x22.5chest press
2011/10/24 Walk1hrTrain, campus.
---
2011/10/22 Road7hrPenntury. 
2011/10/19153Walk1hrCamden, campus.27307
---
2011/10/13154Run56min6.5mi. Garbage.  
2011/10/12 Run30minStill exhausted, sick from weekend.  
  Core 3x10pushups; 4x50sit; 4x50crunch; 6x100lift; 3x100stairs; 3x50wide squat; 1x5pullups  
  Weights 2x20x15chest fly; 2x20x22.5chest press
  Walk90minCampus, errands. 
---
2011/10/07153Run1hr6.4 in 53:24. Calf sleeves and patella band. Slow but pretty solid. Calf pain from Monday not a problem, good pickup by end.
2011/10/06152Road3hrBulldog.36008.5
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x20chest press
2011/10/05 Walk1hrTrain.
  Road3.5hrCruising.
2011/10/03 Run30minTreadmill. Serious right upper calf tightness and pain afterward; possibly from squats? 10
  Core 3x10pushups; 1x50sit; 1x50crunch; 3x100stairs; 3x50wide squat  
  Weights 2x20x10chest fly; 2x20x20chest press
September
2011/10/01 Walk2hrErrands.
2011/09/30 Walk90minTrain, campus.
2011/09/29 Walk1hrTrain.
  Road3.5hrCasual w/ Tim and Brett.
2011/09/28 Run1hr  
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk1hrErrands.
  Road2.5hrCasual w/ Tim and Brett.
2011/09/26 Road90minWith Johann and Bianca.3480 
  Walk1hrCampus.
---
2011/09/22 Run66min6.4mi.  
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/09/20152Run66min6.4mi w/ Caitlin. Casual but pretty smooth, especially after yesterday's debacle.30308
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/09/19152Run2.5hr18mi in 2.5; knees falling apart at the end.34908
  Walk3.25hrAround, campus
---
2011/09/16153Road1hrCruising the park.36107
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Walk2.5hrTrain, waterfront.
2011/09/15151Run3hr22.8 in 3:05. Pretty straightforward, stable, felt ok until end. 1xShot Bloks, 1xHoney Stinger Jellies, almond bar, 1.5L water, 12oz coke, bottle Ironman Perform. Lots of hills: 33rd up to Spring Garden, Art Museum, Landsdowne, Mann Center, Strawberry Mansion bridge, down Ridge, Green Lane, up Ride, bridge, Ford Rd, down Belmont to river.33607
  Walk1.5hrHome, campus.
2011/09/14152Run1hr6.5 in 54.25; pretty beat up at start, better at end.31207
  Walk90minHome from Camden.
  Road2.5hrCasual around Ardmore.
---
2011/09/07152Run1hrRecovery; 5.6mi in 48:50.312010
2011/09/06153Run1hr7.25mi in 58:15; 4x 1-mile intervals, 2--4 minute rests. Some right knee mushyness afterward.31005
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x5pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk1hrTrain, campus.
2011/09/05 Run20min  
---
2011/09/03 Road3hrCasual w/ Tim.
2011/09/02 Walk2hrErrands.
2011/08/29 Run30min
August
2011/08/28 Walk4hrAround Ironman Canada.
2011/08/27 Run3.5hr24 miles, east side of KVR. Kinvara 2s, patella band, calf guards. Pretty solid. 2 sticks Shot Bloks, Snickers bar, can of Coke, 1.5l water, two flasks Gatorade.
2011/08/26 Walk2.5hrTown, Penticton Street Dance.
2011/08/25 Run3hr23 miles, up east side of KVR-TransCanada from Penticton. Uphill to half-marathon mark. Right calf in serious trouble at end. 2 sticks Shot Blocks, Honey Stinger jellies, 1.5l water, 2 flasks Gatorade.
  Walk75minHome from trail, around town.
2011/08/23150Road3hrCasual around Gladwyne. 10
2011/08/22147Walk2.5hrErrands.39206
---
2011/08/21150Road12hr200m: Doug's Ride to (north of) Tom's River, lost in Pine Barrens, back to Philly, Stenton & Henry Ave loop. Super, super slow out to Tom's River. Pretty good pace back. Casual after dark. 5
2011/08/20150Road6hrWRDTT in 20:27, river loop, Vino Velo, hill route, park loop. 6
  Run53min6m. Super beat---heat exhaustion.
2011/08/19147Walk1hrErrands, dinner.35608.5
2011/08/18147Road3.25hrPretty quick out to VF w/ Brett, cruising back with Doug.31108.5
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x5pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/08/17149Commute1hrCamden.31504.5
  MTB2.25hrBelmont. Broken derailleur hanger.
2011/08/16147Run49min6.5m.22603
  MTB2.5hrBelmont; first night ride of new season. Way too overgrown for that nonsense...
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/08/15151   40507.5
---
2011/08/14151   30606.5
2011/08/13153Road7hrHill loop, VV, hill loop; ~118m.49506
2011/08/12150Walk90minTrain, downtown.36107
2011/08/11151Run2hr13.2m; Kinvara 2s, right patella band, hydration pack. Jogging with Caitlin.38408
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Road4hrDeathmarch.
2011/08/10152MTB3.25hrBelmont.33606.5
2011/08/09152Run2hr13m in 1:51. Kinvara 2s, right patella band. Full kit: Hydration pack, double water belt, flask, food. Heavy rain. Significant trouble in right leg core. Extra weight from packs? Little sleep or activity last week? Sitting in car all day Sunday? Unknown.36208
---
2011/08/07 Walk1hr
2011/08/02 Run1hr
2011/08/01145Walk90minTrains, town. 4
July
2011/07/31150Road3hrRobeson PA State RR Championships. 8th/70+. 6.5
  Run110min13.2m; Kinvara 2s, right patella band. Solid, smooth, tired but could maybe push to go a bit faster. 
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x5pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/07/30147    7
2011/07/29145Run30minFriday Fiasco 5k in 19:40. Very hot. Felt ok, but not a lot of speed. 6
2011/07/28149Run55min6.4m37507
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x5pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Road4hrGreentree.
2011/07/27147MTB3.25hrBelmont.35005
2011/07/26150Walk1hrCampus.36607
  MTB2.5hrBelmont. New tires: Wild Grip'Rs.
  Run54min6.4m; Kinvara 2s, right patella band.
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x5pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/07/25150Walk1hrCaitlin. 8
---
2011/07/24148MTB4hrWiss, part of Belmont. 8
2011/07/23146Road4hrWRD TT (20:21), tooling around park, Vino Velo. Super hot; 4 bottles during VV, 8 afterward. 6
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/07/22146Walk1hrWalking.38308
2011/07/21148Road4hrGreentree.35008
2011/07/20151Run1hr6.4m; Kinvara 2s, right patella band.35508
  Walk1hrDate night.
2011/07/19154MTB2.25hrBelmont. Rain, another flat (front).36208
2011/07/18153Commute75minCampus, Camden. 9
---
2011/07/17150Road1hrArsenal Crit; 21/33.42608
2011/07/16146Road12hrDouble century!37753
2011/07/15 Walk90minCampus, train, home.
2011/07/14150Road4hrGreentree.34308
  Run51min6.4m; Kinvara 2s, right patella band. Very smooth. Could go a bit faster with reasonable effort but did not want to overdo it before weekend.
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/07/13150Walk3hrTrain, waterfront, home from Camden.40008
2011/07/12151Run1hr6.4m; Kinvara 2s, right patella band. Super tired quads.33008
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
  MTB3hrBelmont. Less tired by the end of the night.
2011/07/11149Walk1hrCampus.35008
  Road1hrSuper casual to Tim's house.
---
2011/07/10 MTB5.25hrFair Hill 50m Enduro; 32/80+.
2011/07/07 Road90minHalfway to Greentree, aborted due to lightning.
2011/07/05 Hike3hrAround top of Kinsman, trip down.
2011/07/04 Run2hrCute's house to Skeeter Pond boat launch + Gilman Hill. Kinvara 2s, right patella band. Pretty solid in calves despite lots of steep toe climbs. Compression calf braces afterward during hike.
  Hike5hrUp to Kinsman Ridge shelter w/ pack, trails around there. Pretty fast trip up.
June
2011/07/03 Road2.5hrTooling around with Justin, Najeeb, Dan, Manny.
2011/07/02 MTB8hr60+ miles at Kingdom Trails.
2011/06/30 Road8hrJericho to East Burke via App Gap and Smuggler's Notch solo; 140m, 8000ft.
2011/06/29 MTB90minClimb up Eagle Mtn w/ Sully and Caitlin.
  MTB90minCatamount Wednesday Night Worlds.
2011/06/28 Road2.5hr40m w/ Caitlin around Thetford Hills course.
  Run20minCatamount 5k.
2011/06/27 Run1hrUp and down Howe Mill Rd
  Road5hrSully's 70m tour, 4 climbs for about 5000ft total.
---
2011/06/26 Road2.5hrAround Pomfret w/ Caitlin.
2011/06/24147Run55min6.4m; Kinvara 2s, right patella band. Calves still super sore throughout.34507
  Walk90minCampus, errands.
2011/06/23148Road4hrGreentree.35907
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/06/22148Walk90minTrain, Waterfront.33306
2011/06/21150MTB2hrBelmont. Rear tube failures.35507.5
2011/06/20150Walk1hrTrain, campus.38008
---
2011/06/19151Run80minCalves sore, stomach pretty upset.
  Walk3hr 
2011/06/18149MTB2hrNeshaminy. 26/30 in 30+, 1:52 for 12 miles. Last into hole shot, last out of the race... 6
2011/06/17146Walk1hrConvention Center, Charles'. 7
2011/06/16151Road4hrGreentree.37407
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/06/15149Walk1hrErrands, train.39209
2011/06/14149Run102min13.2m; Kinvara 2s, right patella band. Solid, smooth, good pickup at end.40007.5
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
  MTB1.5hrRained out.
2011/06/13146Walk1hrWaterfront.33608
  Road2.25hrCruising.
---
2011/06/12 MTB6hrStoopid 50. 8
2011/06/11148Road90minCasual ride. 6
2011/06/10 Walk2hrJury duty, campus. 0
2011/06/09 Run20min 41103.5
  Walk40min  
2011/06/08149Walk1hrCampus.40808
2011/06/07146MTB2.5hrGreat turnout, 12 people. Tired, low energy.470012
2011/06/06147Walk1hrErrands.26308
---
2011/06/05    28806
2011/06/04149Road2.25hrVino Velo.35007
2011/06/02148Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups34609
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Road4hrGreentree.
  Run55min6.4m; Kinvara 2s, right patella band. Calves pretty sore at start, no problem later. Great pickup at end, could go farther.
2011/06/01145Walk1hrCampus.33005.25
2011/05/31142Walk1hrTrain.39107
  MTB3.25hrBelmont w/ Tim, Alex, Christian (Rutgers), Houser; solid pace.
  Run104min13.2m; Kinvara 2s, right patella band. Very solid, smooth, good pickup at end. Slight onset of steelyness in right ham/quad, but went away.
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/05/30148Road7.5hr104m; QCW hill ride, loop with Houser, back out 23 to Conshy. Some waiting for people to regroup, couple stops for water and mechanicals, so solid pace overall. Probably not enough food (Clif Bar, Shot Bloks, Honey Stinger Gels), but not hungry. Lots of liquid consumption: 11 bottles; 90+ degrees out. Still very solid at end. Only problem is pain in pressure points of feet; similar problem at Greentree; need new shoes?39708
May
2011/05/29148Road3.25hrDoug's Ride to Militia Hill/Ft Washington State Park, reverse Vino Velo w/ Caitlin. 8
2011/05/28149Road2.5hrVino Velo. Slightly sick, just a bit low energy, decided to pass on running or more riding.29707
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk1hrErrands.
2011/05/27148Walk75minWaterfront.31008
2011/05/26152Road3.5hrGreentree. Still sick; mostly sinuses beforehand, chest a bit afterward. Passed on core.31507.5
2011/05/25150  Sick; allergies?45008
2011/05/24150Run50min6.47m. New shoes: Saucony Kinvara 2s, patella band. Some steelness in right hamstring, but no major issues. Felt fast; guess not? Great shoes.30008
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Run15minSignificant, serious issues throughout right leg, had to stop.
  Walk30minHome.
2011/05/23150Walk1hrCampus.35008
---
2011/05/22146MTB2.5hrShort, slow loop at Belmont. New shoes and Eggbeater 3s.298010
2011/05/21149Road2.5hrVino Velo.30408
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x3pullups  
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Run50min5.46m; Asics 3010s, patella band. Over to Kensington Kinetic Sculpture Derby.
  Run50min5.79m; Asics 3010s, patella band. Home from derby.
2011/05/20147Walk1hrTrain, campus, prom.30008
2011/05/19149Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x3pullups3085 
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Run15minSignificant, serious right calf problems. Asics 3010s, patella band, Ventilators.
  Walk1hrCampus.
  Road4hrGreentree.
2011/05/18150Walk2hrCampus, around.34907
2011/05/17150Run85min9.47m; Asics 3010s, patella band, calve sleeves, Ventilators. Significant hamstring issues during, calf issues afterward. Could not do second set of squats because of it.30258
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 1x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/05/16150   4400 
---
2011/05/15149MTB3hrBelmont.34128
  Run20minToe shoes with Caitlin.
2011/05/14 MTB5.25hrWissahickon, Belmont. 6
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/05/13 Walk4hrTrain, DC. 2
2011/05/12149Road3.5hrGreentree.
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/05/11150   2665
2011/05/10151Run56min6.47m. Still significant right hamstring problems from Granogue.25507
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  MTB2.5hrBelmont. Ok, but some definite hamstring issues.
---
2011/05/05149Road4hrGreentree.27008.5
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
2011/05/04149Walk2hrCampus, errands.
2011/05/02149Walk1hrCampus.
April
2011/05/01151MTB90minOne awful lap at Granogue; much too much pain in hamstrings and glutes from compensating for calves yesterday to ride safely.3700
2011/04/30149Run1hrGranogue trail run; 7 miles in 60:27, 27th/130. Awful, awful calf problems, probably my hardest run ever. Much too up & down and rough for how prepared my calves are for running in Vibram 5-Fingers. I still think I'll love them, but they killed me out there. Easily lost a top-15 placing and the podium for my age group, if not better.4010
  MTB75minGranogue pre-ride.
  MTB21minGranogue 3 mile XC TT.
2011/04/29148   2640
2011/04/28149Walk2hrCampus, errands in 5-fingers.3370
  Road4hrGreentree. Smaller, due to rain and Ephrata. Super hard. Back across Tacony-Palmyra.
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/04/27149Run56min6.47m. First run in Vibram 5-Fingers (Bikila LS, 43cm model, with socks). Pretty intense experience, at least at first it takes a lot of focus and is not a soft, pleasant run. Crazy calf workout. Excited about them though, think they'll work out great.4000
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk100minCampus, errands.
2011/04/26150MTB3.75hrBelmont. Extremely minor slip walking up from a creek crossing but must have bashed kneecap perfectly on rock, lots of pain, some swelling.3800
2011/04/25150   3700
---
2011/04/23 Road3hrSome Intro time, two laps around Black Mo, extra reverse trip up mountain to feed zone. 
2011/04/22149Walk60minTrain.2490
2011/04/21 Run60min6.4m. Lots of knee problems, super tired.2965
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Road4.25hrGreentree, home via Tacony-Palmyra.
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
2011/04/20 Walk60minCampus.
2011/04/19147Run45minSuper tired, gave up the ghost and headed home. Slept over 24 hours yesterday, definitely exhausted.
  Walk45min 
---
2011/04/14 Run60min6.4m. Ok but pretty slow. Knees very tender, not quite right, probably from lack of sleep all weekend.2750
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Road3.5hrGreentree Death March.
2011/04/12147Run50min6.4m 
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
---
2011/04/10 Road75minWarm up, Yale 3/4 crit 45min, circuit course lap. 3hrs sleep night before and again this night. 
2011/04/09 Road90minChecking out new Yale course. 3hrs sleep night before. 
2011/04/08    3030
2011/04/07147Walk1hrTrain.3980
2011/04/06148Run4.5hr31.6m, exactly 4:35. Not fast, but felt great, smooth and consistent throughout, good form, definitely nowhere near a death march, good energy all day afterward. Minor burning in right top shin about halfway through, but went away. No other knee problems at all (patella band on right knee). PB sandwich and OJ about an hour before. Two sticks of Shot Bloks, Banana, 1.25l water, 10oz Coke during. Water and Coke good to about 3.5hr. Definitely could use more (pack takes 1.5l when full), running out helped induce dramatic slowing in what wound up being last hour---belt flasks or something for hotter weather (about 50 degrees today) would be useful for more energy drinks.3810
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk75minCampus, CC Toyota.
2011/04/05146Walk75minCC Toyota, campus.2570
2011/04/04148Walk90minTrain, campus.1900
March
2011/04/03 Run50minLoops around Mystic River.
2011/03/31149Run114min13.2m. Pretty smooth though definitely fatigued, in focus and general feel rather than legs. Great pickup over last mile and a half.3140
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Road3hrVillanova and Conshohocken loop with Alex; Houser got too cold.
2011/03/30147Run110min13.2m. Pretty smooth, good pickup toward end.3200
2011/03/29 MTB2.5hrBelmont with Glenn Eck and Alex.2750
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/03/28149Walk1hrCampus.2975
---
2011/03/27 Road45minRPI Tour de Troy 3/4.
2011/03/26 Road2hrIntro races.
  Core 2x50crunch; 1x100lift
2011/03/24151Run110min13.2m. Not fast but steady, smooth. Getting there.2860
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Road1.75hrPoints Race aborted, cold weather chasing everyone away. Quick trip out to the Wall with Jerry and Sean Butler, up Ridge, Ford Rd, home.
2011/03/23149   3265
2011/03/22 MTB2hrBelmont with Alex and Lenny. Pretty low energy, still super tired from Phlyer.2430
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
---
2011/03/17153Road2.25hrFreedom Valley to Conshy with Hamlin, Kielick, Chat, Stuart.3050
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Road2.25hrPoints race, extra loop around park. Good stuff.
2011/03/16152Walk2hrTrain, home from Camden.3110
2011/03/15153Run1hr6.4m; slow but easy.3000
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Road3.75hrWith Chat and Tomi, 50m: Manayunk, Umbria, Port Royal, Harts Ln, Germantown, Joshua Rd, Stenton, Militia Hill, Stenton, Butler Pike, Spring Mill, Hector, path, 23, Belmont, Phlyer circuit course.
  MTB2.5hrBelmont with Tim and Alex.
2011/03/14    2500
---
2011/03/13 Road3.5hrFollowing Tim up hills with Chat and Alex.2855
  Run115min13.2m. Not fast, somewhat fatigued from ride this morning, but smooth, good form. No knee problems (patella band during, compression brace after).
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/03/11153Walk1hrTrain.2500
2011/03/10153Run113min13.2m, basically all in the rain. Felt reasonably good, but pretty slow. Legs still fatigued a bit from Tuesday. Maybe need more calories, been pretty good about sleep. Ate granola bar beforehand, stick of shot blocks during, could have used more energy. Knees actually pretty solid.3250
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk1hrTrain.
2011/03/09151Walk75minTrain, walking.2240
2011/03/08151Run50min6.4m; slightly congested but much better.2520
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk1hrTrain.
  MTB2.5hrBelmont with Caitlin and Alex. Awesome conditions.
2011/03/07    2425
---
2011/03/06    2425
2011/03/05    2420
2011/03/04153Run50min6.4m; still congested but better.2440
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/03/03    2404
2011/03/02155Walk2.5hrErrands.2586
2011/03/01154MTB2hrShort trip to Belmont w/ Tim and Alex. Still coughing, pretty low energy, came home early.2520
2011/02/28152Run55min6.4m; chest cold all last week, still congested.2265
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk60minErrands.
February
2011/02/19154Road3hrLoop around Militia Hill, Conshy with Tim and Adam.3000
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Run32minPickle Run at Ridley Creek. 4.5m, 32:17 (8.37mph, 7:10 miles). 2nd in the trail run. Knees great, everything fine. No warmup. Minor regrets on the core workout beforehand. Mud, snow, crazy big downed trees, awesome fun.
2011/02/18154Walk50minTrain, campus.2720
2011/02/17154Walk50minTrain.2680
  Road2.5hrPOINTS RACE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
  Core 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/02/15 Run43minWith Duc on awesome bike path along Rt 66 in Arlington.3000
2011/02/14156Walk2hrErrands. Only two hours sleep this night.2500
---
2011/02/13155Road3hrUp around Militia Hill, tooling around the park. No sleep this night.2845
2011/02/12154Run110min13.2m. Significant right knee and shin issues miles 9--12 or so, but cleared up a bit afterward.2810
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/02/11155Run45minAlmost nowhere. Still tired from Tuesday all-nighter, legs like lead, hungry.2410
  Core 1x10pushups; 1x50sit; 1x50crunch; 1x100lift; 1x100stairs; 1x50wide squat; 1x2pullups
  Weights 1x20x10chest fly; 1x20x17.5chest press
  Walk105minErrands.
2011/02/10155   2515
2011/02/09   No sleep last night.2160
2011/02/08    3119
2011/02/07155Run110min13.2m. Knees fine: Tights, elastic band, patella band. Clif bar beforehand, half stick of Shot Blocks during.2790
---
2011/02/06155Run50min6.4m; ate too much at lunch, not fast.2700
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/02/05    2380
2011/02/04156Walk50minTrain.2120
2011/02/03156Run50min6.4m; super careful with all the ice.2440
2011/02/02157Rollers60minYeehaw.2500
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk60minCharles'.
2011/02/01155Walk45minTrain.2635
2011/01/31156Run120min13.2m. Not too fast, lots of respect for snow & ice. Knees fine: Tights, elastic brace, patella band.2385
January
2011/01/30    2010
2011/01/29157Trainer60min1x3x30/30.2165
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/01/28    2680
2011/01/27157Walk2hrSnow time with Caitlin.2000
2011/01/26158Walk90minLibrary, train.2400
2011/01/25158Run95min11.72m. Knees fine: Tights, patella band (right). Stick of shot blocks halfway through.2450
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
  Walk60minTrain.
2011/01/24    2560
---
2011/01/23160Run90min10.85m. Knees fine: Tights, elastic brace (right), patella band (right). Spaced out pretty hard, had no idea how long I'd been running until I got back.2360
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x3pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/01/22    1855
2011/01/21159Walk60min 2888
2011/01/20160Run50min6.4m. Knees fine once I got going. Calves sore still, from Pickle Run & XC Skiing.2410
  Walk1hrCampus
  MTB3hrBelmont. Crusty snow & ice everywhere, fairly frustrating ride.
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x2pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/01/19160Walk50minTrain.2348
2011/01/18162Trainer45min2x3x30/30
  Core 3x10pushups; 2x50sit; 2x50crunch; 1x100lift; 2x100stairs; 2x50wide squat; 2x2pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
---
2011/01/16161MTB5hrWissahickon w/ Tim, Alex, Caitlin, Bianca. Mostly pretty hard packed snow, though slushy in places and definitely slower than usual. Almost all ridable though.
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 1x2pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/01/15161Run40minPickle Run! Ridley Creek 4.4m course (3.2m road, 1.2m trail), 34:39. Prediction: 36:00. No knee problems afterward. Snow all throughout trail, but decent traction. Not sure if that accounts for the 4 minutes lost from last year, or if they changed the course more than it seemed.
  Misc2hrXC Ski Belmont.
2011/01/14 Trainer60min2x3x30/30
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 2x2pullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/01/13163Walk60minCampus.
  MTB80minOver to Belmont for a bit; trails impassible.
2011/01/11160Trainer60min2x3x30/30; steady cadence ~110, top 140
  Core 3x10pushups; 3x50sit; 3x50crunch; 2x100lift; 2x100stairs; 2x50wide squat; 3xpullups
  Weights 2x20x10chest fly; 2x20x17.5chest press
2011/01/10160Walk1hrCampus.
---
2011/01/09 MTB3.5hrOMG, what a disappointment---cutting out at Strawberry Mansion? What is that?
  Core 30xpushups; 150xsit; 150xcrunch; 100xlift; 200xstairs; 100xwide squat; 2xpullups
  Weights 2x20x10chest fly; 2x20x15chest press
2011/01/08164Walk90minBank.
2011/01/07164Walk90minTrain, Caitlin to babysitting.
2011/01/06165MTB3hrBelmont---Tim, Adam, Alex, Caitlin.
  Core 30xpushups; 150xsit; 150xcrunch; 150xlift; 200xstairs; 100xwide squat; couldn't do any pullups...
  Weights 2x10x10chest fly; 2x20x15chest press
2011/01/05164Walk2hrCentral Library, campus.
2011/01/04 Run30minAwful, awful run. Too much food, too much knee trouble. Tailbone better though.
  Core 150xsit; 150xcrunch; 100xlift; 200xstairs; 100xwide squat; 2xpullup
  Weights 2x20x10chest fly; 2x20x15chest press
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