November 1 - November 12

Thursday 11/1/07

AM: 55 min. bike w/ 5 x 4:oo on/1:00 off, plus 15:00 easy running on grass

PM: weights, core, stretching

As it turns out, my neighbors in the unit below me didn't appreciate me hammering on the indoor bike trainer at 7:00 in the morning. When they started banging on the ceiling with broomsticks, I got the idea, and headed out for a short run to finish up.

Friday 11/2/07

AM: 26 x 2:00 on/1:00 off, pool, 90 min. total

PM: core

I'm going to keep up the pool workouts. They seemed to keep me relatively fit, and it doesn't seem like a good idea to abruptly abandon them just because I'm running again.

Saturday 11/3/07

AM: 20:00 easy plus 70 min. elliptical

Sunday 11/4/07

AM/PM: 180 min. bike

I did most of the ride outside, much of it with Patrick. We managed to find some pretty rough hills. Then, I came really close to getting hit by a car when I made a U-turn without looking behind me first. As a runner, I'm not used to cars tailing me on the side of the road. While it was entirely my fault for not looking, there was also no traffic to speak of, so there's no reason the driver couldn't have gone around me. Anyway that left me a little shaken, so I did the last 40 min. or so indoors.

If there's one lesson I could take away from today's ride it's this: I'm sticking to running. My inherent clumsiness has no place on a bike, at least not everyday.

Monday 11/5/07

AM: 9 x (3'/2'/1') w/ 1:00 recovery, pool, 85 min. total

PM: 5 miles easy, core

Another pain-free run. Good stuff.

Tuesday 11/6/07

AM: 25:00 hard/5:00 off/10:00 hard/5:00 off/10:00 hard, elliptical, 90 min. total

PM: weights, core, stretching

Wednesday 11/7/07

AM: 6 x 8:00 on/:90 off, 6 x :30 on/:30 off, plus 10 min. kicking, pool, 80 min. total

PM: 5 miles easy/moderate

I'm feeling pretty tired by the end of this week; getting up every day at 5:30 gets harder as the week goes on. I added three days of cross training doubles, which likely explains why it's getting tough to get out of bed in the morning.

Thursday 11/8/07

AM: 75 min. elliptical

PM: 45 min. bike, spinning class

I tried a spinning class with Valerie after work. While it was a decent workout, I just felt goofy the entire time following the instructor's direction choreographed to awful techno. I guess it's just not my cup of tea.

Friday 11/9/07

AM: 7 x (6:30 on/:90 off) plus 3:00 all-out, pool, 75 min. total

PM: 4 miles easy

20 miles this week. Slowly but surely, I'm building the miles back up. The foot feels slightly sore, but not in the same way when it was injured. These are more phantom pains, and I'm definitely not limping. It's nothing I didn't expect.

Saturday 11/10/07

PM: 7 miles easy, weights, core, stretching

Today was my first day of just running since early October. I just took it easy on the soft, flat surfaces of the Capital Crescent.

Sunday 11/11/07

AM/PM: 2:15:00 elliptical

Unfortunately, I don't get a real long run for a little while, which means I'm stuck inside for the long efforts unless I want to bike for three or more hours. That wasn't happening today. At least with TVs in the gym and football season, there's something to keep me from killing myself out of boredom on the elliptical.

Monday 11/12/07

AM: 8 x (4:00 on/1:00 off), stationary bike, 80 min. total

PM: 7 miles easy, core

I managed a solid workout on the stationary bike before work, getting my heart rate way up there. I ran in the dark on the Capital Crescent with Patrick after work, icing afterward.