same workout, winter weather

Slow on updates, things are getting busy.  Appointments, back to work, etc...

Last Sunday, another hard effort on the rower.  This tied my previous best of 2:04 avg.

Concept 2 rower

4 x 500m w/ 1 min rest - 1:56, 2:02, 2:07, 2:12 (2:04 avg)

This is a hard workout, getting a bit tired of it but good to push the HR.  Hit 175 in this set, so it was hard.  I really almost bailed after the 2nd and 3rd reps, but I kept going.  Amazing how easy it feels at the beginning.  Guess like any intervals.  

Entering the dead of winter with the biggest snow storm probably of the year here this weekend.  Certainly schools will be canceled next week.  Murfreesboro could get a foot of snow, and here, ice and snow with rain and freezing rain.  Sewanee will be close to the rain - snow line.  The models have diverged tonight with the GFS showing much more snow and the Euro model showing significant rain and even thunderstorms.  Should be interesting.  

rower, weights

 At the gym Friday night.  Rower session and some weights.

Concept 2 rower

4 x 500m w/ 1 min rest - 1:58, 2:04 2:10, 2:12 (2:06 avg)

It wasn't as fast as my last set but it felt every bit as hard.  HR peaked at 176 on last rep.  Been doing the slant board squats and other stuff.  

This interval set on the rower is about right for me.   Good hard workout in less than 12 min.  

Weight has been stable, around 141-143lbs. 

Cold weather coming next 3 days, highs in the 30ºs lows in the teens.  Still enjoying my plywood shed at night for practicing guitar.   Seems to stay warm as long as I don't open the door for long.  

few strides, bike

Tuesday was the nicest day of the week mid 50ºs and sunny, hit the track for the first time in 2 weeks.  Didn't do much, just testing the water a bit.  Just a warmup, some exercises and drills, and bike top half of Roark's cove road.

Stretches, drills, lunges

4 x 50m - high knee runs on turf

2 x 50m strides on turf

1.5 mile bike climb

Still not ready to resume any track training.  Who knows if I ever will be.  2 days later, a bit stiff and slight pain.  Sure, I could probably tolerate running with a few days of soreness and stiffness, but that won't work for the long term if it's not improving.  May need a longer reset.  In the meantime, I'll stick with the bike, rower, gym, and do the knee strengthening exercises ... while resisting the temptation to run for a while.

Have maintained a healthy weight.  Generally in the 141-143.5 range.  

More important is just staying alive and staying on top of health issues.  In addition to giving up caffeine and drinking lots of water, I'm also quitting eating almonds and almond butter, a high oxalate food that I had been eating daily.  (Can cause kidney issues and inflammation).  

It's going to be really a tough February with faculty senate, 3 audition days, and some medical appointments. Instead of my usual 2 half days a full day, first week I'll have only Friday and Sunday completely off.  I capped my Sewanee teaching at 4 hrs a week, don't want any more.  I'm full again this semester.  But looking forward to my sabbatical next year, where I'll be able to just go in one day/ week for the entire academic yr in most weeks.  

Been making the shed my practice home at night, it's going to be a test tonight to see if it stays warm enough, it's uninsulated but 2 x 1500w space heaters have been able to keep it toasty.  

What really sucks is that my main working laptop went down (black screen) less than a week before the semester starts, so I'm thankful this 14 yr old Macbook is still working.  Drove 75 miles to Huntsville Apple Store and they couldn't fix it because MTSU had an admin code they wouldn't give me.  Made the trip for nothing.   

rower

At the gym tonight for a brief rowing workout.  I pushed it pretty hard.  

Concept 2 rower

4 x 500m w/ 1min rest - 1:57, 2:02, 2:09, 2:07 (2:04 avg)

Got a slant board for knee strengthening, particularly the VMO.  In no hurry to start running.  I briefly thought I might go to Nat'ls and just run the 200m, but that would be ill advised.

Been eating carbs, had paella past few days, weight up a few lbs.  Just below 144 this morning. 

Bike climb

Yesterday did my first bike climb in a while.  Mild winter weather, low 60ºs.  Knee is better but not normal.  It's a fine line to know how much strengthening to do vs how much rest.  After 3 workout days in a row, it was still a bit stiff, indicating some swelling.  

Not a stellar time but a good workout. 

Roark's cove bike climb

23:49

Avg speed - 5.9 mph

Avg HR - 160

Max HR - 182

Not a super hard effort, HR stayed 153-169 for almost 14 min, 170s for 5:30.

Been trying some body weight yoga type exercises that combine strengthening with flexibility.  Some progress.  Slow improvement.  

Warm and rain the next 2 days then cold and sunny early next week.  Hoping to try some strides on turf on Tues.  We'll see.  

Weight and diet remain good.  Hanging about 141.5 lbs.  Have given up caffeine, both coffee and tea, no supplements. and I start the day with a liter of water with a shot of unsweetened cranberry juice.  Feel better.  

Really happy to be here in Sewanee with Roya.  This vacation is being tempered with dealing with health issues.  Health of my parents, Roya's G.I. issues continue (despite a neg C-diff b toxicity PCR test), and my own worries over tests past and upcoming.  Monday is a big test for me.  I feel fine but still have a minor cough.  Roya has booked a body scan but it's 3 weeks away and she's had persistent abdominal pain in one area.  Her GI just prescribed a battery of tests but she needs a scan asap imo, especially due to her family history.  All this coupled with the exceedingly dark political climate in the US right now has made it a bit dark for vacation time.  At least the stock market is still cranking.  

Anyway, enjoying really focusing on guitar.  I've made a comfy practice space in my tool shed where I can rip flamenco scales to my heart's content while Roya sleeps undisturbed in the house.  

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Rower again

Another quick workout on the rower, more consistent than last night.  High stroke rate (41-43), damper set about 2 1/2.   Knee feels better but not 100%.  Really would like to run this spring so taking it cautious.  

4 x 500m w/ 1 min rest - 2:07, 2:05, 2:08, 2:10 (2:07 avg)

Rower, bike

Now one week since last running.  Sunday, did my first bike ride in a while.  Just a mountain bike sprint for a few miles up local hills.  Could tell I've lost fitness.  

Yesterday, went to the gym and did a set on the rower:

4 x 500m w/ 1 min rest - 2:03, 2:06, 2:11, 2:13

And did a few other weights.

Health concerns - Have had a cough for almost 11 days, it's better, but I just hope I didn't catch my fathers psuedomonas lung infection that he has had for decades.   I had some more tests yesterday but this cold/cough may skew the results.  

Roya tested positive for C-dif GDH antigen but negative for the toxins so her test was referred to PCR (DNA) testing to see if there are active C-dif toxins.  She's had gastric distress. 

Warmer and foggy in Sewanee today.  Normally, today would be a running day.  I will wait probably another week before I run again.