Saturday, June 24, 2017

Day 18, run 17

And good example of a day in which I would not have run at all without the double accountability of (a) 100 in 100 and (b) David's coaching! I am ashamed to admit it, but much of the afternoon will now be occupied with the project of Ladyfication for Amy's wedding...

:30 easy but warm/wet (there is SO MUCH WATER in the park! And a lot of damage to trees - yesterday I saw one of the big weeping willowesque ones in the bit of park north of 59th St. completely uprooted...).

Friday, June 23, 2017


Wait, I never blogged by second one yesterday! Made good choice to stay home rather than going downtown to lift, let me get some errands done in preparation for Brent's arrival and Amy's wedding this weekend and also got out for short SECOND run - Day 16, run 15. Breakfast with Brent, how nice; and got out middle of the day for my long one, as tomorrow is less propitious for it. 90 minutes easy, w ith first hour as 2:1 then switching to 1:1 for remainder. My back d idn't hurt at all! Glute-hamstring thing felt a bit funny at first, then increasingly not quite right (more tender, less numb, and running further down leg), thus pull back to lower ratio. Glad to feel I am so much on the mend tho. That's day 17, run 16. Won't be able to do another double I suspect before traveling to Cayman at the end of next week, but have a plan for how to do a couple each week there (and a LOT of yoga...).

Thursday, June 22, 2017

Day 16, run 14

A legitimate one this time. Flying to Cayman a week from tomorrow and really need the reset - intending to do yoga every day. I am not at all in the zone of intense daily writing, unfortunately, and not sure I will have time next week to do the library/prep work that is needed in advance, but will make sure I have SOME kind of daily intellectual/writerly task...

:45 easy

Wednesday, June 21, 2017

LONG DAY - final PT, walk subbed for run

Ah, I put finishing my index above running earlier, I can't say I regret it though it was probably not the right choice in an absolutely abstract balanced sense. By the time I was done (printed out draft! full of glitches, will fix tomorrow and send by end of day so that I can ignore work for the 3 days Brent is here - he's flying in Thursday and back out Monday for my friend Amy's wedding, and there are inevitably a lot of party and family obligations in any case - but I will be in a better mood if index is sent!), I had to get downtown for PT. Good session - my FINAL PT, I am promoted! Must continue to do core stuff, but being back at lifting is a huge help.

Stopped by for what I thought would be a brief visit with G., but it was the most beautiful day and we sat outside for a long time by the water, went back upstairs and then to my utter surprise he suggested going out for dinner! Which I could not refuse - I really did not think we would ever be able to do that again, wheelchair or no. Anyway, by the time we were back post-dinner, it was 7:45, I was full of dinner and only wearing sandals with no running shoes. So I decided I'd take the one-off "exemption" and do a brisk walk to substitute for the run. Will not abuse this privilege, but today it just had to be that way.

Next week is not propitious for doubles, arghhh....

:45 brisk walk as sub for day 15, "run" 13

Tuesday, June 20, 2017


Josh has us more on conditioning-type stuff, but really I like that. Skipped final prowler (it came, uncharacteristically, on its own at the end rather than as part of circuit). As much as I don't feel currently in good shape (overweight!), I run so regularly that base aerobic fitness is very solid, I can see I cope with the wall-bounce stuff as well as most of the others.

Medicine ball side slam: 6 x :40/:40 plus (only!) :20 rest

Circuit x 5: (a) 10 x bench @ 65 (supposed to be 65%, but I am still lowballing as I get back into it); (b) floor press x 15 @ 17.5; (c) 5 pushups; (d) 15 x medicine ball chest bounce.

Then I just did some stretching.

1hr upper body miscellany

Day 14, run 12

:20 easy. Day for usual grumpy "I hate summer, the weather and the season" sentiment. Much-loved family member's ongoing health situation continues to make me glum, I don't think there's any getting past that! Trying to lower expectations of myself re: work and life in general till times are better.

Monday, June 19, 2017

Monday lower-body workout

Ugh, I have been barely functioning today - I guess I can blame it on the weather? The trouble with running so late last night was then this morning it seemed like I'd just done it and I truly couldn't face going out again into that humidity, took a zero and will have to see where I can make it up (this weekend is not promising in that regard). Felt utterly uninspired for powerlifting - very intense allergies in eyes and nose and face, so much so that I really sorta felt like I was sick - trudged through the workout without enjoying it much. Thunderstorm ongoing, if it's less humid tomorrow everything should seem better....

1hr lower body (circuit of 5 x 15 medicine ball slams, 10 x walking lunges, 10 x each-side plank with band row [I skipped prowler]; deadlift 6 x 3 @ conservative 141 with no miniband; 100 hammer curls with 12.5. Some PT stretching.

Sunday, June 18, 2017

Saturday & Sunday

Hmmm, I guess I only wrote in my log yesterday and didn't log here? Anyway: "90 min easy to explore. Mostly walking! JMD: disgusting weather, super-rainy earlier so I kinda ill-advisedly spent day in bed partly reading but mostly napping. However did finally get out - it's not hot, just DISGUSTINGLY humid. Did my normal out and back along the river - outgoing :45 as 2:00/1:00 jog-walk, then switched to 1/1 for wway home. As I walked up hill into "my" bit of park i realized that my right hamstring/glute were by this point really not feeling great (not painful, but with a lot of twinges of the overstretching variety - back OTOH was great!), and decided to just walk the last bit home. So about 100 minutes total, mostly mix of jog-walk, pretty good! Day 11, run 10."

And just now, also better late than never edition - it never did get less humid, it's still utterly disgusting, though nice to still have a bit of light as I finish just after 9pm (and fireflies!) - :30 easy. The daily run ritual is suiting me very well, and new step counter helping as well - makes it slightly more appealing to walk bits and bobs around town that I otherwise might do on a bus or in a taxi...

Friday, June 16, 2017

Day 10, run 9

:30 easy. Lower back rather sore on both sides, maybe from something in yesterday's workout? Very glad I am on the 100 in 100 - currently suffering from a good deal of distraction/lack of productivity/stress re: my elderly dear family member's ongoing health situation, and doing even a very short daily run counters the unwanted (and largely irrational?) feeling of being a useless layabout!

Thursday, June 15, 2017

Thursday lower body

I am exhausted! Not from working out as such, just from day out and about doing misc. bits and bobs. Seems like Josh has everyone doing a lot of conditioning stuff right now. He and I are on the same page re: me not overdoing it (PT was stern the other week about not just suddenly doing tons of lunges just because it's how the workout is written, and easing back into things sensibly!). So I skipped the whole middle bit, which was an evil workout (I actually thought Rob was going to throw up!) involving 3 sets of Bulgarian split squats with 8 @ 52.5s then straight into 20 with no weight on the same side. Lethal! Used rest of the time to do my PT exercises - easier to do them properly when I am at a gym-like place, clearly.

1:10 or so altogether, with work as 5 x (10 medicine ball slams, walking lunges x 10 on each leg, 10 x planks with one-arm row with band); 100 hamstring curl swiss ball.

Day 9, run 8

Just :22 easy. No PT later, but squats, so good to keep it light.

Wednesday, June 14, 2017


Temperature dropped to more reasonable range overnight, though by the time I got out it was midday at 80F and sultry, so it was still pretty hot, just not sweltering! Finally got Garmin vivosmart HR+ device set up - it took a couple tries, I hate that sort of fiddling! Will possibly go to the gym later for yoga and/or (gulp) Pilates - I need to get more core stuff built into my exercise schedule so that back stays mostly better.

:45 with 4 x 1:00 hills

Tuesday, June 13, 2017


OK, my day today went much better than yesterday. Good PT session, it was all just me doing exercises and then some heat/stim at the end - John says that I am basically as fixed as he can get me, we'll have one session next week and one the week after but really I'm graduating! This is good not least because it solves the Thursday workout problem - now I can just do regular 5pm squat workout on Thursdays without worrying about trying to do it after back pummeling.

Then a nice hour with the team at Chelsea Piers.

(1) medicine ball tempo wall bounce, 10 x :20 high-intensity, :40 recovery
(2) circuit x 5: (a) bench x 8 @ 60-70% (I went a little lower than that @ 65lb); (b) floor press x 10 @ 17.5; (c) eccentric pushup x 5
(3) single-arm rows, 5 x 15 @ 32.5
(4) gunshow (100 each of banded triceps, curls)

Day 7, run 6

Just :20 (I have PT later and lifting). It is really hot here!

Monday, June 12, 2017


I couldn't get out to run earlier, I was exhausted from a long day out yesterday at G.'s and just couldn't force myself out the door - in fact went back to bed and felt utterly useless! Did pull myself back together midafternoon and made it downtown (hahaha, psychological emergency mode plus heat wave, I am allowed to take a taxi!) to lift at 5 with the team. Which has made me feel much, much better. I slightly overdid it last week, PT sternly tells me not to feel like I should be doing all reps all sets as assigned, so I tailored workout as needed.

(1) conditioning circuit assigned as 6 x (20-yard prowler @ 50lb, 15 x medicine ball slam, 15 x walking lunges). I did no prowler (it has always bothered my knees and back, and given that it's for conditioning I feel OK just skipping it, generally I am doing more outside conditioning stuff than many of the other lifters), all 6 slams and 3 sets of walking lunges - I can feel the weakness on the right side towards the end of the set, and that is where I really shouldn't overdo it. Did some of my back exercises to fill out the timme (bird dog, piriformis stretch).

(2) DL set. Assigned, appealingly, as (a) 1 x 4 @ 82.5%; (b) 1 x 8 @ 65%; (c) 2 x 10 @ 72.5%; (d) 1 x 3 @ 80%. For future reference! The high reps I am really doing at low weights, I played around with the other numbers as appropriate - I am looking forward to being back in proper lifting shape!

So, anyway:

1 x 4 @ 161
1 x 8 @ 111 (10kg bumpers on bar, this is lowest it goes)
2 x 10 @ 111
1 x 3 @ 161

(3) 100 abs. Did some side and front planks as per PT instructions and finished out the rest of the essential stretches, including using lacrosse ball to open up lower back.

1hr and a bit. Will go home now and ice back, it's not painful as such but that is clearly the best thing to do after using the lacrosse ball so aggressively. I'll lift tomorrow with the team, it's fine having 2pm PT and 5pm bench, but will try and set up a daytimme session with Josh for the third workout - last week showed me pretty clearly that after having back painfully pummeled at PT (whatever we are doing that day, it's going to be something sore that should be following by going home and icing), it will not be sensible to go and squat - hopefully we can do Wednesday or Friday day.

Sunday, June 11, 2017

Day 5, run 5

A scant :15 - I was actually up (for me) super-early, but needed the time to finish writing a reader report on a manuscript before heading downtown for breakfast and day at G.'s. It's shaping up to be a scorcher - dogs of NYC already pantingly hot!

Saturday, June 10, 2017

Day 4, run 4

Only had time for :25, not the full hour on the schedule - will make that one up over one of the coming days.

Friday, June 9, 2017

Day 3, run 3

Just :20 easy. Gotta shower and get dressed & get to campus for noon meeting and 1pm dissertation defense!

Thursday, June 8, 2017


It was very good. Back is so much better although there is still of course room for further work, including some v painful pressing on top right edge of QL, which was twinging during my morning's run. Decided afterwards (I have grown wiser as well as older) not to go to the gym for the squat workout but instead come home and put some ice on it!


:20 easy. Hoping it sticks, but I feel like my mood has turned more strongly positive...

Wednesday, June 7, 2017

Day 1, 100 in 100!

It's a plan! I missed three days in a row, it's understandable given transition back to lifting this week and G.'s ongoing health situation, but it is so beneficial for my mood, I just can't let the daily running go. It was a struggle to get out the door this evening, but it was lovely once I was out there. You only notice how nice it is NOT to have a sore back when you have had many many months of it always being rather sore and trying to ignore it! Very nice weather, finally stopped raining, sunny, but with a hint of cool. Weekend forecast is for high heat and humidity, ugh - my allergies are also HORRIBLE this week, and I was wheezing the whole jog despite having used rescue inhaler in advance as I always do. Will be careful, would be a disaster right now if I get sick and can't use exercise to regulate mood...

35:00 with 6 x :20 hills

Tuesday, June 6, 2017


No run today, my glutes are of course absurdly sore from doing lunges yesterday after several months off from lifting! A very good hour of PT - my back is miraculously almost completely better, I am still slightly amazed, it's really been so sore all this year; no short run, too tired/sore and trying to be cautious; an hour of upper-body at Chelsea Piers. Note to self: use common sense and moderation, do not suddenly try and do everything at once (I had my eye on a sprint triathlon in Cayman in July, but I said out loud to the PT guy this afternoon that I should just be a kayak volunteer if I want to be involved, that's always nice too!), just adding lifting back in and finding some slots for yoga will be plenty for this month rather than worrying about swim/bike.

(1) 8lb medicine ball, 6 x 1min on, 30sec off (this is brutal - the big soft ones, not the smaller harder bouncy ones)
(2) bench bamboo (10lb plate hung via band at each end of bar), 3 x 10 (given as 30-50 total)
(3) close-grip bench, 3 x 6 @ 60 with 6-0-0
(4) gunshow 100 total (band for bicep curls, triceps pulldown)

Monday, June 5, 2017

Back at the gym!

OK, I am really feeling happy - I forgot how important the longer exercise sessions are to my morale, I don't need to be doing anything epic but I spend so much time doing nothing it is very helpful to have these chunks where I'm occupied for a few hours doing things along spectrum from mildly to moderately strenuous! HAPPY HAPPY!

(Took a zero yesterday due to time mismanagement, didn't run today either although I meant to but it was for the best as I did a lot of s tuff later on.)

Most important - back at lifting! Deadlift day, my favorite. Gonna lift really light for a while, no point overdoing it. I have four weeks now before I go to Brent's, then 2 weeks there that will involve more yoga (but I may get a trainer so that I don't just drop off lifting altogether - much more likely to do it with some kind of commitment structure).

10mi RT bike
1hr lower body: 5 x circuit of [I skipped prowler] 10 medicine ball slams, band hip thrust x 20, shrugs x 0; (1) deadlifts, 3 x 10 @ 65-70%, but I just did 110 (less than 50%); (2) walking lunges, 2 x 20; (3) curls, 2 x 10; + PT.

Saturday, June 3, 2017

Short run

Just did :30 easy, had a slightly longer one with hills on the menu but nervous stomach has continued to afflict me all week, I felt a bit queasy and figured I'd just do the default.

Friday, June 2, 2017

end of week catch-up

Life is kicking my ass! Survival mode exclusively. Wednesday I had to take a zero, simply no way I was getting out of the door; Thursday I had a pretty good one, 40:00 with 4 x :20 hills in the middle, then an effective and painful PT session (much work on everything, including some Graston on a trigger point at mid-back that was more noticeable to me while running now that lower back is rather better); today, 25:00 only, bruised from yesterday's manipulations!

Tuesday, May 30, 2017


Seems like I've been switched permanently to the guy with the painful but effective hands. Feeling quite optimistic that we're finally getting this thing beat!

:30 easy

I am in emergency mode! Survival is the only goal!

:30 easy

Monday, May 29, 2017


Got home last night at a reasonable hour, had a Long Sleep, now ready I hope to face what the week will bring! (It's not an easy one.) Just did :25 easy.

Saturday, May 27, 2017

:20 easy, Mass Ave edition

An overwhelming week thoroughly got the better of me. Excellent PT session on Wednesday, painful but seems to have seriously improved both back and hamstring, really happy about that. Have done neither PT exercises nor runs over last couple days, it's just been hopeless/overwhelming, but I did get out just now from my Porter Square hotel room for :20 easy, and I think the happy running chemicals will help...

Tuesday, May 23, 2017

:30 easy

Weather quite cool in NYC, though rather damp (it rained ALL day yesterday). This week is a bit of a write-off - just trying to get through it rather than add on anything mega-! Allergy shots downtown today, PT downtown tomorrow morning, prep meeting for a podcast interview on Thursday, workshop every day 1-5:30.

:30 easy

Sunday, May 21, 2017

Short warm run

Very good evening out last night at the cinema, where the BBC broadcast the Old Vic production of Tom Stoppard's Rosencrantz and Guildenstern are Dead. Have read that play many times but never seen a live production, it was great (as the reviews I'd read said, the Player King rather steals the show); forgot how strong the influence of Beckett is in the staging (also always think of Prufrock's "attendant lord"!). Just did :30 easy this morning - would have liked to fit in a yoga too, but it doesn't quite work with the time we need to get to the airport. Brent is traveling with me today, unexpectedly (it turned out to be part of best route to Ottawa, he'll travel the rest of the way tomorrow), so that is extremely nice!

:30 easy

Saturday, May 20, 2017

Yin yoga!

I really enjoyed that - deep stretch, pigeon especially beneficial. Couldn't quite face the hot class!

1hr yoga

Short warm run

Ending at Cafe del Sol to meet up with Brent - the Cafe del Sol on Lawrence Boulevard is the BEST Cafe del Sol....

:30 easy

Friday, May 19, 2017


It sounds like it should be easy - holding various pretty standard poses for a long time and concentrating on stillness and breath - but in fact it is extremely challenging, at times the sweat is pouring off me as though from the spout of a pitcher! I really like this class - para-inspired flow yoga - teacher Keri is training now with Rod Stryker. The meditation component is especially helpful to me - I liked the breathing exercise we ended with today and am just going to note it down here so that I can remember it for times I can't fall asleep!

10 x each, even steady breath

(1) inhale at count of 4, exhale at count of 6
(2) inhale at count of 4, exhale at count of 8
(3) inhale at count of 4, exhale at count of 8 plus 2 hold
(4) inhale at count of 4, exhale at count of 10

1.25hr flow yoga

Short run

Alarm went off 5:15 for tentative plan to do my short run BEFORE 6am yoga, GRUESOMELY TOO EARLY, reset alarm for more reasonable 6:15 and just did my :20 easy on its own. Looking forward to Keri's para-inspired flow class at 10:15, my favorite class of the week! (As Brent pointed out when he got back 6:30am from "first office," it is probably not a bad thing only to do one class per day - he is obviously the voice of reason about exercise in this household.)

:20 easy

p.s. If you never lived in a warm and humid climate, you would find it unbelievable how hot and sweaty even twenty minutes of easy jogging can get you!

Thursday, May 18, 2017

Hot yoga!

GRUESOMELY hot today! Not sure about factors - partly I suppose I was hot for longer earlier - usually I feel OK once I survive the standing sequence, but today even the mat stuff was a challenge to stay focused for.

Back was sore in the beginning - pinching/tight in the standing postures that put pressure on it - but feels fine now. Sciatica on the other hand reared up afterwards so strongly that I could hardly put weight on that leg! Fortunately wiggling it around and walking a bit seems to have returned it to something more like normal, but as Brent comments (he was there, unexpectedly, to pick me up, and given the pain shooting down right leg and how hot I was I was extremely grateful not to have to walk home in heat!), good thing I didn't do 2:1 earlier!

1hr overly hot yoga

Happy run-walk

The exact words in my training schedule: "1 hour easy (this can be walk:run in 1:1 ratio even)." Have only been doing 20-30 minutes so this was exciting, and I was musing on it to Brent the other day - the words "But I think I'll do 2:1 instead" may have emerged from my mouth, and he gave me a VERY skeptical look! And I had to admit - yes, it is the classic injured runner's logic...

Anyway I stuck to 1:1, with a view to seeing (a) how it felt while I was doing it and (b) how it will feel later in the day. Observations:

- hip is almost totally better, I'll continue to be careful but I'm not much worried about it any more
- back really benefits from walk breaks
- good dose of walking lets me really concentrate on form
- essential form issue: pelvic tilt! Keeping the sacrum "tucked under the pelvis" (as the yoga people say) really lets abs do their job supporting lower back, and prevents tension from building up there; also helps hip move freely in the socket (hip moving with socket rather than independently was part of my initial PT diagnosis - it's a consequence of tight lower back)
- the right glute-hamstring attachment is twingey right from the start (I believe it's where the sciatic nerve comes through the ischial tuberosity - PT is pretty sure impingement comes from there rather than from a disk, which I suppose is a good thing)
- but the rest of the hamstring was fine throughout, I didn't have that all-over tingling/numbness that is so unpleasant

Anyway, will be happy if I can build back up to longer runs, but no urgency to it...

1hr run-walk (1:1)

Wednesday, May 17, 2017

Short morning run/hot yoga

Must have forgotten to log this morning - just :20 easy. Hot yoga continues to feel very hot!

:20 run
1hr hot yoga

Tuesday, May 16, 2017

Hot yoga!

Hmmm, seems like the body really does adapt - that was quite tolerable, compared to the gruesome heat of yesterday and the day before. I made a couple other minor modifications that may help: not getting there early to do PT stretches (will have to do a session of those later in the day); wearing unflattering short shorts that let more heat exit through skin of legs. I was actually certain that it must be much less hot in the room today, but I asked the teacher afterwards what the top temperature was, and she said 107F...

1hr hot yoga!

Warm short run!

That was good. Last night I thought the better of my double yoga plan - I didn't need to get up super-early, and I just need to try and fix my back etc., not get SPA-D out to the utmost degree! Will try a longer run tomorrow morning, that's nice. And 10:30 hot yoga which I hope will be not QUITE as hot as yesterday!

:30 easy

Monday, May 15, 2017

Hot yoga!

Hahaha, that really was gruesomely too hot - it was the 1hr class rather than the 1.25hr one I did by accident yesterday, the standing sequence goes by more quickly and I was certainly upright for a higher proportion of it, but the heat just wouldn't stop. (Actually I think it's the humidity - ideal Bikram-style room is supposed to be 105F and 40% humidity, I am sure this really was at least 105 but the humidity outside is 75% and there's no real way of bringing it down - other than BY LEAVING THE HEAT ON FOR LONGER THAN USUAL.) Not sure I am cut out for this, but it is so good for everything, and also I know from regular past experience that if I go 3-4 days in a row, the 5th day will suddenly seem relatively manageable...

1hr very hot yoga

Short warm run

Just :25 or so. Worked hard NOT to sleep on the bursitical hip, and it did seem to help. Hamstring/back not right but not horrible either. Eyes on mega-yoga for the week!

Sunday, May 14, 2017

HOT yoga!

Got up to run, but hip was achy yesterday and this morning (not sure if it's from running, yoga or just SLEEPING ON THE WRONG SIDE - I blame the last), so I decided it would be smarter to skip it. 8am hot yoga - I thought it was the 60-minute version, which is less overwhelming when you have no heat tolerance, but unfortunately it was the 75-minute - had to lie down for a bunch of the standing series, was just feeling queasy with heat, but the mat series is always better (not as hot and HR doesn't go as high). I do think it is beneficial for the problem area - will try and do one hot class every day for the rest of the time I'm here...

75 minutes hot yoga

Saturday, May 13, 2017


Oh, that was so good - being back at daily yoga is making me extremely happy. Another really good class - the teachers at Bliss are so great, they all keep learning and developing (and learning from each other), truly a pleasure....

1hr flow yoga

Warm brief run!

Alarm went off 5:45, waking me up in the middle of an extremely vivid and fantastical narrative melatonin dream that I was thoroughly enjoying - I turned it off with firm words (THIS IS TOO EARLY) and reset for 6:15, but really I was awake and transferred myself to the other room for a last bit of lounging. Turned alarm off just before it was due to go off and was out the door I suppose 6:30 - noticeably cooler than 45 minutes later would be, the sun is just up but not full in the sky and you're a little more protected from heat. Hamstring not right, back OK at first but getting sore by the end - will continue with these short ones until both of those are significantly better.

:25 warm and easy

Friday, May 12, 2017

Happy yoga!

My favorite class (or one of my favorites, anyway - lots of great stuff here), Keri's para-yoga-inspired session. So good! MUST DO MORE YOGA!


Short warm Cayman run!

Got here smoothly yesterday but it's a tiring day of travel, didn't quite make it out the door to mid-afternoon yoga (also I was finishing the new Jo Nesbo novel). Could have got up earlier when alarm initially went off (forgot to reset phone time from eastern daylight to eastern standard, so it was a whole hour earlier than I even had intended), didn't, but did finally get out the door just after 7am. It's warm by then, sun's fully up, but these short runs are more forgiving. Keri is teaching para yoga at 10:15, I am excited! Really just in a good mood to be here with B....

:25 warm and easy

Wednesday, May 10, 2017

Wednesday stretch-run

Everything seemed achey all day, ugh, but certainly even :25 easy jog is much preferable to NONE! :15 stretch, :25 jog. Early flight to Cayman tomorrow, looking forward to mega-yoga and mega-Gibbon once I'm there....

Tuesday, May 9, 2017

Tuesday PT

A good session. By the time I got home, I was pretty much too tired to run - gotta get a proper schedule/life reset when I get back Cayman! (Flying there on Thursday for 10 days.) Allergies still very strong, eyes feel like sandpaper, worst season for it I can remember in a long time. Annoyed with myself for forgetting to make more PT appointments while I was there in person - will have to pick up the phone tomorrow to fix that (NOOOooooooooooooooo!)....

Monday, May 8, 2017

Monday stretch-run

Had to take a zero Sunday, was downtown at G.'s all day and was just completely DONE by the time I got home early evening. Also everything seemed "lit up" Saturday (to use Brent's appealing expression) and I thought I'd take my day off from running on Sunday instead of Monday.

I also think that at least for now I should do the PT stretches before the run, in that it remains hard to make myself do them post-run. Did that today and it worked well I think.

c. 15:00 stretches
30:00 easy run (very nice too, back much better than Saturday, hamstring not right but not painful as such)

Saturday, May 6, 2017


:25 jog, :17 PT. Gonna start timing it and logging it here in the hope that it will act as an incentive to get it done. The hamstring stuff is honestly feeling worse than it has all year, I think working on it stirred things up - that plus seasonal allergies are making me unduly grumpy.

Friday, May 5, 2017


Thursday: an intentional no-run day (though really I think I should do a short run every day, resting hamstring doesn't make it any better given that it's nerve pain, and back is just tight for the duration I think!). Good PT session, not quite as painful as Tuesday's I would say!

Today: horrible rainy day, I was grumpy and didn't do much that was useful, but it did finally stop raining and I got out just now to return recalled overdue library books and have 30 minutes easy jog in the park. Which is FULL of water, air and grass alike...

(Need to eat first but WILL THEN DO PT EXERCISES - still haven't acquired stickers for a chart, but I think I must, surely it would help....)

Wednesday, May 3, 2017


Sunday: notionally intended to do 9am yoga class before checking out of hotel and going to airport, but Brent's alarm was for 4:30am (he was on a much earlier flight) and neither of us slept much in the hours leading up to that, so already weak willpower failed me! My flight was then quite a bit delayed, and I didn't get home till 2am...

Monday: A wash. Extreme fatigue!

Tuesday: A very good PT session with Jason. Much work on the unfortunate hamstring. Best theory: it's some kind of nerve impingement, emanating from lower down than spine (probably coming out of ischial tuberosity) and causing a good deal of discomfort. Two new stretches: "slump sliders" for "neural flossing" (I can't get over this phrasing!), one-leg Romanian deadlifts. In the early evening, jogged :30 and was VERY happy to be back out there, beautiful weather. Hip is fine, back is tight as usual, hamstring really felt sore after being worked on.

Wednesday: :25 easy. Again, most beautiful weather! Hamstring doesn't feel so good, hip fine, back tight by the end and I think I will stick to short runs till things are feeling better - really running short daily is the thing that's most valuable to me, shouldn't jeopardize it. Need to do stretches now - not a particularly appealing prospect.

Saturday, April 29, 2017

Grumpy minor Saturday workout

I think I'm just ready to be at home and back in regimen of nutritional soundness and regular exercise - I feel like I weigh one MILLION pounds, I need to start weightlifting again. Couldn't settle in at anything - the treadmill I was on (the only vacant one out of about 30 - it's a huge fitness center!) was slightly broken in a way that meant I couldn't easily do my usual preferred run-walk intervals, and when I did first faster minute on the bike my right hamstring was twinging. Anyway, better something than nothing I suppose, but I am determined to figure out what's going on with that hamstring bit - the back problem I understand and can counter if I am responsible about it, and the hip was a local minor thing that is already much better, but this has been bugging me for a long time now. PT thinks it's possible nerve pain from some disc impingement and suggests stretching back, but I am not sure that's the only thing going on.

15 mins treadmill
15 mins back PT
15 mins bike

Friday, April 28, 2017

Friday yoga

A better class this morning, I thought. Did some PT stretching beforehand. 50-minute class.

Thursday, April 27, 2017


Unfortunately the good teacher has gone on vacation! Today's class was a perfectly serviceable vinyasa sequence, I thoroughly enjoyed it and sweated a bit as well as getting a good stretch, but I hate seeing a teacher not really explain things properly - it was a class of mostly newbies and there was no mention of squaring the hips or many other bread-and-butter essentials that I think would have been worth spending the time on! My two cents - I think there's an 11am tomorrow taught by a different teacher, I'll give that one a go. I'm not really complaining, it's a fantastic luxury to have yoga classes offered in the hotel!

1hr yoga

Wednesday, April 26, 2017


Must have forgotten to log it earlier, but another lovely hour this morning of yin yoga. Otherwise today has been a write-off - too tired to do anything other than lie in bed!

1hr yin yoga

Tuesday, April 25, 2017

I'm back!

Ah, I can't even say it's been an ordeal not exercising - I haven't particularly enjoyed it, sure, and I don't like the feeling of not exercising, but I've been so busy that it was relatively OK. Medical appointment and PT Thursday gave some resolution and clearance to get started again, with caution: doctor's verdict is that I have hip bursitis, no arthritis in hips and some arthritis in spine (not great, but OTOH imaging often shows things that don't really affect day-to-day life, so I'm not too worried). Basically he says that for weightlifting longevity (you can do it till you're 90 if you're smart), less running and more yoga will pretty certainly be in order. I take that to mean short daily running being better than major endurance stuff, though I am optimistic that I should be able to have the amount of running I consider optimal without undue pain (i.e. run most days, 30-60 usually and once a week 90 - it would be hard to claim it is one's right to do more than that!). MORE YOGA!

Thereafter had a good midday session with Jason at Fusion and am determined to get back to proper PT routine, though I didn't do well in subsequent days: dawn-to-dusk conference at Columbia Friday, 5am pickup the next morning for flight to Vegas, friends picked me up and fed me and took me on wonderful trip to Zion National Park! We walked a bit early evening Saturday and did a longer hike (nothing crazy) Sunday. Monday I got to the Bellagio late afternoon and did a short version of back stretches, but had no vim to exercise. But this morning I woke up feeling very happy that it was time to get back at it!

GLORIOUSLY for me (seriously, I was overwhelmed with the feeling of what a fortunate life I'm leading) there is an 11am "yin yoga" (sort of like a deep stretch class - the yin yoga in Cayman i s more like meditation + restorative) that is PERFECTLY suited to my back/hip/hamstring needs. Did that class (will do it again tomorrow, though I don't think it's an option Thurs. or Fri., did a few more stretches after and then did 35 minutes on the treadmill.

:35 as 10:00 warmup @ 4.5, 5 x 2:00 @ 5.5, 1:00 walking recovery, 3 x :40 @ 7.5, 1:20 walking recovery

Saturday, April 15, 2017


The nice thing about this week was that B. was here! (He left this morning, but I'll see him again in a week and a half in Vegas and then for a proper long Cayman visit in May.) The 2 bad things about this week were sore back/hip and decision to write off the May race and instead pursue diagnosis and treatment in order to FIX what has really been an ongoing set of problems; and an also ongoing close family member's health crisis. It is best when this sort of thing is going on to be maniacally busy with work, but unfortunately in this regard I am currently on sabbatical! So yes, it was pretty much a week of languishing, can't remember the last time I was so pointlessly unproductive, but I guess I am ready to un-languish and get on with the next round of stuff. Doctor appointment Thursday, I will consider starting up short runs again based on what he says, but in the meantime I am playing it very cautiously (I think I understand the dimensions of the sore back, but I really am a little worried that the hip might be a stress reaction or similar). Coach David has written up bike workouts - I rode my actual bike down to Chelsea Piers (hahaha, should have pumped tires first, that was more strenuous than it should have been!), then did :40 on a spin bike with 10 x (1:00 easy @ 90rpm, 1:00 fast @ 110rpm). Had nice chats with sometime swim lanemates and 2 of my best powerlifting buddies, so that was good too.

10mi rt bike
:40 spin bike intervals

Monday, April 10, 2017

Long run

My second 20-miler, completed only in order to keep options open but in unwelcome knowledge that really everything is too sore for it to make sense for me to keep doing this right now! About 80% sure by halfway through that I am going to bail on the May event - will give myself a week to think about it (and see if daily major stretching improves back/hip/thigh issues), but I think really I've been ignoring the reality of the situation...

20 VERY SLOW miles (last couple included a lot of walking)

Sunday, April 9, 2017

Sunday run

It really was a rather inauspicious week for running, though other nice things are happening (B. got here yesterday and we went to see Hamilton!). Sore back/hip/hamstring; massive seasonal allergies, ugh; bad weather for most of the week. Hoping to make the week and a half between now and departure for my week in Las Vegas really count...

1hr easy

Friday, April 7, 2017

Took yesterday as a zero - it was raining so hard in the early evening that I couldn't even face notional plan of going and running on a treadmill at the gym, I was at my grandfather's and I just got on the subway and came straight home and collapsed! Low energy today, and weather not at all springlike - I huddled in bed and made minor forays into horrible backlog of paperwork - but I did finally get my act together to get out the door.

1hr very slow

Wednesday, April 5, 2017

Compromise "long" run

It was totally unrealistic to think I'd have it in me to do a long run today, I have just been traveling too much. Was worried about sore back, it was OK (good heating pad session last night) but glute-hamstring tendonitis thing was really sore and I have to admit I've just overloaded on everything, need to pull back where I can and NO DEADLIFTING till after my race is over, that is really what activates it so intensely. Just did the full CP loop and have rescheduled the 20-miler for Monday - gonna try and calm down and have more quiet time at home between now and then, insofar as it is possible!

just under 2hr, just over 8mi

Tuesday, April 4, 2017


Nice session at the gym with the team, then jogged partway home (walked the rest once I'd done sufficient time - running long tomorrow, but also back/right hamstring/right lower calf all very tight and rather sore). Good way of doing it.

(1) DB floor press x 50 (27.5? can't remember)
(2) bench set (FAST): 10 x 3 @ 65
(3) single-arm rows: 6 x 8 @ 37.5
(4) 50 kettlebell skullcrusher
(5) 100 triceps pulldown

:45 upper body
:40 jog
:40 walk

Monday, April 3, 2017


Finally got myself back to the gym! Feeling exhausted, but it has been too long - I fell into a taxi (really it's the getting there that's been the obstacle, not the thought of the workout itself) and will continue to get there that way as needed. It has always been the one bad thing about Chelsea Piers that it's time-consuming to get to by public transit, and the weather hasn't quite reached cycling range (actually today it would have been OK).

Workout took about :40 minutes - I am only going to lift pretty light till after my endurance event is over, and no squatting I think.

Deadlift work set: 3 x 10 @ 121
Shrugs: 100 @ 27.5 (have lost all calluses and grip feels horribly weak!)
Bulgarian split squat: 3 x 6 (no weight) with 3-second pause at bottom
Back hyperextension (can't remember exact name): 30

And some stretching. I forgot how much I like lifting weights - definitelyl need either weights, yoga or both to complement running, very slow running is not in itself sufficient even if you are doing a lot of it!

Placeholder :30

An hour on the schedule, but my lungs are really tender/raw as a consequence of rather overdoing it Saturday (legs are OK, bit tight but nothing out of the ordinary) - didn't run yesterday and cut today's hour in half. Gotta be really careful with this, it will be extremely challenging if I get sick just now!

:30 very slow

Saturday, April 1, 2017

Glorious trail run!

About 13 miles total, 3:10 or so. Most beautiful weather! Hahaha, I may have slightly overdone it, I am going to be pretty sore tomorrow...

Thursday, March 30, 2017

Run w ith Liz!

A brisk hour along the river (we turn around at the end of the 70th St. pier!). Beautiful day, though barely 40F - still in the lower 30s when I first looked. Only slept about 4 hrs, woke up 3:30 and couldn't get back to sleep - just too much irrational anxiety about travel etc. Hopefully it all goes smoothly (and also that I get a chance to properly deal with final paragraphs of book manuscript, it's killing me that I won't have sent it before leaving!).

1hr moderate intensity

Wednesday, March 29, 2017

Placeholder 30

Bad logistics, didn't get up early and run in the morning, by the time I got out in the evening it's only 12 hours from my run date tomorrow morning so instead of doing the full 70 I just did 30 easy. Head in book-finishing (got a better idea for conclusion while running), need to leave for LGA tomorrow by 10:45 or so, slight chaos mentally as a result!

:30 easy

Tuesday, March 28, 2017

Scant cold wet 30!

Should have been an hour; I almost talked myself out of going out at all, the weather is really pretty dreadful and my head is 100% in book-finishing mode, but realized that there might be some other day when I will have to take a zero for reasons truly beyond my control, and today wasn't that day! Have now demonstrated to my satisfaction that my nice new blue running windbreaker, while fine in drizzle, is NOT sufficient in driving rain - I was soaked to the skin within minutes....

Gonna run tomorrow morning BEFORE I get to work on book, even if it seriously curtails morning work time. My flight Thursday leaves at 1:48pm from LGA, I need to be done with the book (I think I can take marketing questionnaire with me and finish at the conference) and to have had sufficient time and attention to pack appropriately for conferencing and a Minnesota trail run, but other obligations are relatively light....

:30 wet cold minutes!

Monday, March 27, 2017

Recovery walk!

I had a walk on the schedule yesterday but I didn't do a separate one, just usual misc. life walking. Today I did do the walk as specific (1hr+ brisk walk) - was theoretically going to Chelsea Piers to lift, only I realized my hip was sore and that I was an idiot if I went back to deadlifting during my recovery week immediately following long run and with something actually already kinda hurting in advance! (It's not something new - it's one of the manifestations of the very tight sore right lower back that when everything clenches up, the right hip then stops moving properly in the socket.) So I stopped around 42nd St., got on a crosstown bus and came home on the subway. Also in throes of finishing final Austen fixes, my head is more in the book than in the gym....

1:10 brisk walk

Saturday, March 25, 2017

20-miler DONE

And really it was better not to have to wake up super-early and get to Queens - the good thing about doing a training run in a race situation is that it completely forestalls all "Oh, that's sore, why don't I just stop now and call it a day and try again in another few days?" thinking. But really I knew I wanted to get it properly done today!

That right hamstring tendinitis thing was quite sore yesterday during my run with Liz, and unfortunately it was sore again today pretty much right from the start - it doesn't get worse, and it's not like having seized-up back or anything that really makes you question your sanity, but it's tough when even the opening couple miles of a long one are already causing you to make mild grimaces! I ran the first loop of Central Park pretty well I think (deduction is that I am slightly faster on rolling hills than on flats, in that the downhills are rather faster than average), slowed down after that as it dawned on me that hip flexors REALLY were noticing the hills. Thereafter a slog - I did the middle loop a couple times, then turned around at 72nd and ran back up the west side of the park and partway home. Stopped my Garmin the MINUTE it hit 20.00 and walked the remaining 7 or 8 blocks!

Shower, ibuprofen, food - all better now, feet still a bit sore but feel pretty normal otherwise.

20mi, 4:39 or so

Friday, March 24, 2017

Run with Liz!

OK, this day is off to a better start I think - always good to run in the morning if possible. Made a date with Liz and just had a very nice hour in Riverside Park. A student meeting at 11, but after that the day's clear for Austen revisions. This is good!

1hr easy!

Thursday, March 23, 2017

Took yesterday off, just TOO TIRED. I think it's always like this after a long trip and with jet lag - fortunately things are fairly quiet (a lot of work to get done, but all the sort of thing I can do at home horizontally in bed with cats - wrote and sent promotion letter today, hoping to finish final Austen manuscript for Monday), but I still feel pretty much knackered. Too cold this morning to run (really), got out just now for a pretty nice :40 easy but everything seems slightly out of sorts. Back of right leg rather tender/sore, I think from sitting so long during travels. Also just realized that the tune-up in Queens is SUNDAY not SATURDAY, which really means I can't do it - it is the sacred Sunday breakfast (formerly Friday dinner) with G. and my brother, I have just been away for six weeks and really cannot bear the thought of missing it! It's fine, probably for the best - I'll do it Saturday in Central Park instead, on my own schedule, with less chance of the sleepless night that accompanies a very early alarm.

:40 easy

Tuesday, March 21, 2017

Sunday long run, Tuesday home run!

Hmmm, did I omit to write a blog post? I wrote something on Facebook, it must have left me with the mistaken impression that I'd logged here! Anyway, did get my long one done on Sunday, woo-hoo! The cycle path along the Tiber goes much further past the Ponte Milvio than I had feared, it was lovely, nice overcast wweather. Slept not a wink on Sunday night inevitably as the car to take me to the airport was due at 5:30am. Travel went fairly smoothly, I was home before 5pm, slept a long time last night and am feeling tired today but not unmanageably so. Weather very nice here too actually (though ground is covered with dirty disgusting snow), had a nice easy hour in Riverside Park....

Saturday, March 18, 2017


Was feeling rather lazy (and yes, it does go better to run first and go to yoga later - but there's pretty much only one English-language class a day or none, plus genius teacher, so I haven't had wiggle room on that here), but got myself out the door around 3:45 or so and had a very nice hour along the Tiber cycle path. Rather overcast, would be nice if it's that way again tomorrow - otherwise it's going to be a lot harder to stay hydrated for my LONG one...

1hr easy

Hot yoga!

In case I had not already realized, I have now DEFINITIVELY proved that even getting up early enough to run for an hour before 10:30 yoga does not leave me doing anything other than lounging in bed reading the news on the internet! Will have to run later. This yoga teacher is just SO GOOD - I feel really lucky to have had such a great experience yoga-wise in Rome - reminds me as always that I really do love yoga and need to make it a more consistent feature of my exercise life....

1.5hr hot yoga!

Friday, March 17, 2017


Ah, bliss - such beautiful weather (it's about to tip into being too warm, but not quite yet). 1hr easy, then 1.25hr genius slow flow yoga with Bon. Gotta have more yoga in my NYC life!

1hr run
1.25hr yoga

Thursday, March 16, 2017


I really enjoyed that. Need to keep in mind for the future the goal of making life simpler and more streamlined - getting frazzled/overscheduled, which I often do pretty much voluntarily, is the surest way of making it harder to do the things I want with full enjoyment.

1:25 total, 20:00 easy, 40:00 as 10 x (1:00 faster, 3:00 easy), 25:00 easy

Wednesday, March 15, 2017


Thought I could run this morning before going out, didn't need to leave till 10:15, but I think the stress of navigating foreign city is still high enough (though much reduced - I got to where I was going pretty efficiently and without undue drama, indeed with only a tiny amount of map consultation!) that I found myself psychologically incapable of getting out the door. Had backup plan to run in Trastevere after church walks and before yoga, but it was in retrospect totally unrealistic - having been on my feet for about 3 hours at that point all I could do was sit down and try to refuel and rehydrate. Yoga was good, and I will just have to take today as a rest day from running (there was one written in for Friday) - knee a little sore, so possibly just as well.

1.25hr flow and restore yoga (plus 4 important churches - Aracoeli, the 2 big Jesuit ones and the Pantheon!)

Tuesday, March 14, 2017


Yesterday was rest day, which is smart because I could tell today that knees and various other bits are still a little tender from Sunday's long one. Only did :55 not the full hour, the turnaround points of preference come a little bit sooner than :30!

:55 easyish (but with hills)

Sunday, March 12, 2017

Long run!

A relief to get that one done - it didn't seem impossibly long - that's good! (Just VERY SLOW!) About 3:20 total for 14mi.

Saturday, March 11, 2017


Slow easy hill hour in the park. Lovely! Ended up at grocery store - note to self, shopping when hungry post-run is NOT the best idea....

1hr easy


I have now proved to my own definitive satisfaction that I CANNOT make myself get up and do the run-yoga double on an empty stomach "first thing" in the morning. Lounged in bed a little longer, went to yoga (very good - essentially same class as yesterday, nice to get another go at it!), will run later. And have just registered for Bon's classes this week, not the Tuesday-Thursday morning one, in the interest of hewing better to my run schedule and getting some last bits of museum-going done.

1.5hr hot vinyasa!

Friday, March 10, 2017

Run-yoga double!

Ah, that worked well. An hour easy running downhill and along the river, purchase of a Gatorade and a large bottle of water at the little grocery round the corner from the studio, then an excellent yoga class with Bon. I only wish I were better at yoga - I love it, and I think I understand the fundamentals reasonably well; my strength and balance are suitable; but I am woefully inflexible!

1hr easy run
1.5hr vinyasa yoga

Thursday, March 9, 2017


Hmmm, it is certainly dodgy to leave it till the end of the day, but today it worked out pretty well. Ran down the hill and did it along the river (this park nearby is so lovely but SO hilly, there is really no way to have 75 minutes easy there!).

75 minutes easy (should have had some hill intervals but I spaced out and forgot...)


I didn't do the run-yoga double after all, it just seemed too much, but yoga was great and I will run later (nothing else on the agenda so I hope it will not be a problem!). Need to do laundry - I ran out of tokens, and now all suitable exercise gear is smelly...

1.25hr power vinyasa

Wednesday, March 8, 2017

Genius yoga!

This teacher is so good, and the "flow and restore" class is I think the best of all.

1.25hr yoga!

Wednesday hills!

Ugh, had to take a zero yesterday - it is clear that on days with morning tourism, it either has to be an early run beforehand (couldn't quite manage this yesterday as it was the day the housecleaning team does my room, at pretty much exactly the time I would have needed to shower) or else I am so knackered when I get home, from finding a place and looking at things and often vigorous 5K or so of walking up and down stairs and hills, that it is impossible.

But today was perfect - open morning - was up late, so slept till latish and got out in a leisurely fashion into the most glorious day in the most glorious park - it is really the best combination of running terrain and running weather that I think I have ever had!

20 minutes easy, 5 x 2:00 hills (jog down recovery), 20 easy
1:05 total

Monday, March 6, 2017

Happy short run

Nominally Monday is a rest day, but I took a zero on Friday and didn't want to take another so soon - also the short run is key for mood management! Just did :30 easy (well, aside from the hills!) at the Villa Pamphili park.

Sunday, March 5, 2017

Long run!

I am really behind where I should be in training, for reasons pretty much beyond my control (this is always the way of it!). I think I'm over the hump of major anxiety - the remaining two weeks I'm here should be a bit more manageable now that I've figured out my way around. Will do 14 miles next weekend, 16 the week after and 20 when I'm back in NYC (got a good set-up for that one as there is a tuneup component to the Queens marathon, so I can do it with support and external accountability). This will be a big jump up from where I am currently.... but today's run was really pretty nice, I'm ready to start the build again.

2hr easy along the river!

Saturday, March 4, 2017


I had to take a zero on Friday, that's not good but Vatican museum visiting was too tiring! (Also about 3mi brisk walking, 1.5mi each way, c. 1hr.) But this morning has been idyllic - it is the Saturday morning I wished I had last week and was crestfallen not to! I have finally oriented myself such that I can handle the logistics of figuring out the run-yoga seamless transition. Also a gear question - they have mats at the studio, but I need to bring a towel to soak up sweat (otherwise hands are way too slippery!) - foolishly did not bring little running backpack with me to Italy, but turns out the folded towel hangs easily and comfortably over my small waist belt. ANYWAY...

70 minutes run along the river
1.5hr hot vinyasa with Bon, who is a yoga-teaching genius

Also had the most delicious Gatorade in the history of the brand - blood orange flavor! And have identified the shop where I can buy sport drink and water if I want to do the back-to-back run-yoga combo. All is good! And this afternoon after lunch I have a plan to visit the Keats-Shelley museum with one of the other fellows - having a companion takes a lot of pressure off of navigation, even if I am in charge of the route it is not as stressful getting lost with company as solo!

Thursday, March 2, 2017


And yes, I know running is more important than yoga given my upcoming race, and I should do it FIRST in the day, but I didn't have the wherewithal to get up early enough and deal with logistics of here-to-there, so it had to be this way round today (there's usually onlyl one English-language yoga per day, so no flexibility there re: class timing). Legs rather sore from yesterday's run, it was obviously at a faster pace than usual, but once I was about ten minutes in I was happy to be out there, albeit at "trudge" pace.

1hr "easy"


Very nice too - I feel like I am finally settling in to a little bit more of a routine/system. Plotting to have next week ENTIRELY for "home" things (running, yoga, Gibbon) - doing Vatican museums tomorrow and Keats-Shelley museum Saturday, that only leaves a couple essentials remaining....

1.25hr power vinyasa

Wednesday, March 1, 2017


Even better, it was a run with the Black Knight! Stefano has been my friend online for many years, and it was a great pleasure to get to run with him in person - he drove in from Civitavecchia, where he lives, and we had a run in the park, now will go and do interesting tourism.

:50 with 6 x 1:00 hill intervals

Tuesday, February 28, 2017


Felt as if I might finally be settling in as I (a) walked a very direct route to yoga without a map and without getting lost (b) established that I had a valid membership and a reservation for class and (c) locked up my stuff in a locker with the adorable tiny lock I bought last week. Then felt less capable as it emerged that though it's an English-language class, the teacher was often speaking mostly Italian - there were a couple newbies who didn't speak English, and I suspect it was her discretionary call that it would be more important for her to make sure those were following everything than that I was! (I must speak less Italian than anyone else in the room, but on the other hand I have done a lot of yoga classes over the years....)

Anyway, it is unfortunate that Tuesday and Thursday are the days I can do yoga this week, this teacher isn't as well suited to my preferences as the other one (whose class I am hoping to go to on Saturday, but I have conflicts for the Wed. and Fri. ones), but it is still good - yoga and running are as always a very good combination/complement.

1.25hr power vinyasa

Monday, February 27, 2017


OK, a really nice one. I have a quiet day today and tomorrow, that's good - then an adventure with a friend from bygone endurance sport blog days on Wednesday, and a Vatican Museums marathon Friday - but all the other days will be to my own specifications, i.e. running/yoga/Gibbon. Need to make a plan of attack for life re-entry on March 20 - my final Austen draft is due the week following, and I'm currently intending to do it all once I'm home, but there are a couple other work things I will need to do that week as well and it might behoove me (if I can bear to put Gibbon aside) to do what I can here without books....

1hr very nice in the hilly park

Sunday, February 26, 2017


Yesterday was just one of those anxiety-disorder disasters (not really - once I GOT to the museum I had a really lovely visit there, got home OK and had a nice local dinner with Kindle), but I finally got a good night of sleep and felt much better when I woke up this morning. Decided that breakfast and a supermarket trip were more important than running right away (no meals at the Academy on Sundays - during the week I really don't need provisions, but it's a long time from Saturday lunch to things opening back up again on Monday), this was the right choice, felt slightly less overwhelmed by my environment. And then indulged myself (lungs are still dodgy, but also I needed the comfort of "flat out and back along water" which is my preferred default run mode) by running down the hill to the river and then doing the rest of the time as out and back up past the Vatican. Finished up back at Ponte Sisto, had a small snack at the bottom of the hill in Trastevere then clambered up hills and stairs home off the clock. It was good - will do proper long runs in coming weeks on the park trails, which are much more like my event's terrain, but this was immensely soothing and I feel much more myself!

90 minutes easy

Saturday, February 25, 2017

Frustrating Saturday

Ugh, just a bit homesick I think! Have had horrible sleep all week - gave in and took a tablet on Thursday night, since I had to be up 7:45ish to get to the Friday morning "walk and talk" and just couldn't face another night of being awake, but that then leads to "rebound insomnia" the following night, which means I feel like I hardly got any sleep at all (really obviously I was asleep some of the time, but so shallowly that it feels like you're awake).

Had my heart set on yoga (10:30 with the genius teacher), but had not understood the nature of the booking system (this is really not my fault, the lady I paid for membership might have said something to me - it's not specified online, my type of membership can't book online and you effectively I think need to make a phone call). So I sat waiting to see if a spot would open up, and it didn't, and I walked home in a low-blood-sugar haze of distress. Got a small muffin at the bar downstairs and went out for short run, which also felt awful. Gonna do the long one tomorrow (and have booked yoga for the coming week, hopefully that works OK - my confidence in the whole system is now slightly shot!).

Have a museum date later which is probably just as well as the only thing I really want to do is "ostrich" - hide under the covers in bed!

:37 easy

Friday, February 24, 2017


It is really a mistake to leave it so late in the day, though today it was unavoidable (given that I haven't been sleeping easily or well, anyway) - had to leave here about 8:20 to get to our 9am "walk and talk" museum visit (pretty brisk half-hour walk each way), lunch at 1pm, rare book session at the library at 2:30 (it was great). By the time I was back in my room I was feeling pretty much just DONE, only - as David would say - those 50 miles at Rock the Ridge are not going to run themselves! I'd asked for long run day to be Friday, but this was before I knew that the Academy trips would be so heavily scheduled for Fridays also, so I think it's fair enough to move it around. I set out just do the the shortest one of the next three days (written in for Sunday as 20 easy, 6 x :30 hill, 20 easy), but really once I was doing the short hill intervals I felt as though I could manage a full hour. So call it an hour with intervals and hills, will do the short one tomorrow morning first thing and then go to 10:30 yoga with the genius teacher (4pm museum date at the Capitoline), Sunday do the 90-minute one on a day when I have nothing else on the agenda (other than the perennial GIBBON!). OK, that is all too complicated, I need to shower and get some refreshments!

Thursday, February 23, 2017

Wednesday was a day off from running, but I went to the most GLORIOUS yoga class! (Not sure what happened to the post on that, had thought I'd written it up but perhaps just in my training spreadsheet.) Brilliant teacher: a mix of flow and restorative that was quite unusual and pure genius, REALLY made the body feel different.

Today I didn't get out for my run till late afternoon, foolishly as I am sure it would have made me feel better if I'd done it sooner (one of those days where you wonder if you forgot to have caffeine in the morning as you just feel chilly/sleepy/headachy/minor stomachhache - didn't sleep well either). Really nice to be out there. Also, I saw what I have not in the morning - PARROTS in the mark!

Logistics of next couple days complicated re: museums, mealtimes, running, yoga but hopefully I will not be too frazzled!

1hr easy

Tuesday, February 21, 2017


Slept very badly last night, antibiotics giving me a bit of a stomach-ache (just took last pill) and lungs still with a bit of tenderness, but feel energy levels are finally back to normal, that's a relief! Very nice :50 easy in the park, had a bit of breakfast and found my EXTREMELY ROUNDABOUT way (the walk home was about half the length) to the English-language yoga class in Trastevere. It was fairly strenuous but very much the sort of class I do in Cayman (I was underhydrated, would have paid any amount of money for a bottle of water). Finding a good nearby local studio is probably the last piece of the puzzle to feel more at home here (though I am still full of trepidation about taking buses, and we are in day 5 of a taxi strike! Hoping to get an Uber car to Villa Borghese later this afternoon, but will have to leave plenty of time in case that is not realistic!).

:50 easy run
1.25hr power vinyasa

Monday, February 20, 2017


:45 easy. So happy! The weather is utterly gorgeous - high forties, sunny, very mild....

Sunday, February 19, 2017

Back at it!

Oh dear, that was the longest spell off running that I've had for quite a while - I was feeling sick enough that I didn't even miss it, honestly (and have been walking a lot regardless, so not having true exercise/fresh-air deprivation - prob 6-8K a day minimum, so really that's respectable!). Saw the doctor Tuesday, got antibiotics and steroids for tender lungs, mostly better now though still rather raw/tender as I jogged up hills, so I'll continue to be very cautious. This park near me is extraordinarily beautiful, and the weather is perfect: en route home, stopped at the little local bar for a small mozzarella and prosciutto sandwich, cappuccino and sparkling water, wondering why everything seemed so terribly confusing when I first got here and now feels quite manageable!

David has written me a very sensible schedule for the week, with short runs and a tactical full rest day - this is good. Hoping to get to a yoga class soon too, maybe tomorrow?

:40 easy

Saturday, February 11, 2017


About :40 (a little more) and some walking to and fro. Lungs gradually on the mend, but I'm feeling pretty woozy and can't figure out if it's illness, jet lag or exercise deprivation - not really I think the latter as I still feel a bit light-headed.

Friday, February 10, 2017

Short run

Ah, I'm sick! It is not surprising, convergence of travel and long run buildup and book-finishing....

Anyway yesterday morning felt a little better but walking around still made my lungs hurt, and I was clearly still not at all right, so I took the day off from exercise. I was determined to get out today for something at least, walked to the park (confusedly - still getting my bearings - but it is an amazing park, I could not do better!) and did about :40 easy, then stopped and found my way home, so about :45 additional walking. Hopefully it will come clearer in my mind as I spend more time here. Did also find the viewing spot at top of Gianicolo hill, which seems to have a gelato stand - may try and get there later in the afternoon for a treat? Gonna try and get in a daily yoga habit too. The weather is beautiful - mid-50s and actually pretty sunny and springlike today.

:40 easy, and will do just this until I am feeling better, long run can wait till Mon. or Tues. if necessary.

Tuesday, February 7, 2017

Short run to find my feet

Ugh, my lungs are NOT good, and jet lag manifests itself as random periods of queasiness - but I made it here in one piece, had nice dinner with other fellows yesterday and got a great tip about the best nearby running option. That made it easy to get out this morning and have a really nice exploratory 40 minutes easy (lungs felt pretty awful, but happy running chemicals come along and make a bit better, then afterwards I felt really sick again - but lunch as helped). (This is jet lag!) I gather the paths in the park are such that you can even do about 7 miles without covering much of the same ground, so this should serve me well.

:40 easy

Sunday, February 5, 2017

Short wheezy one

Ugh, lungs in bad shape last night (very wheezy), not right this morning either, so I just did :30 easy rather than the full hour. Flying overnight tonight, with brief layover in England en route to Rome (don't ask, I should have got a direct flight obviously!), so the reality is I'm missing most of a night of sleep.

:30 easy

Saturday, February 4, 2017

Tough long run

Had to wait till early afternoon before temperatures were OK, headed out around 12:45, could tell right away that back was tight/sore and only getting worse, ugh - was in enough pain after first loop that for second loop I power-walked uphills (it gives a bit of relief for back so that jogging the flats and downhills is more tolerable). Piriformis almost jangling, it was so tight by the end! Still, important to get it done, and I will walk as much as I need to in the actual event as well, so it is what it is....

14mi., c. 3:20 (yes, I am running THAT slowly)

Friday, February 3, 2017


Actually I am in a good mood, all things considered (despite various wranglings at the pharmacy just now re: vacation override and prescriptions for Rome - but the 2 guys on duty were very helpful and the situation is resolved to our joint satisfaction though with more dollars spent than would have been the case if I had stopped in this morning to check on how things were going, not worth going into the details as they are at once tedious and highly arcane but if you are USian you understand that this will often be the case surrounding prescription coverage!), but - impending sinus infection threw things off today. I couldn't run in the morning outside at home because it was 27F (doc says don't exercise outside below freezing, I will bend that to 29/30 which is where I detect a substantive difference but have learned not to push it farther, even if I weren't getting sick). But had noon session with Josh (more to talk before I go than because I really needed a workout!) and 2pm PT. Meant to run immediately following session, but had been up some overnight with sore throat and last bits of aerobic stuff we did made me feel woozy rather than energized, so I ate and regrouped and figured I'd reassess after PT. Unfortunately it still seemed to me that body did not need additional stress, especially given that it's the long run tomorrow that's the important one (and I still needed to go downtown for dinner with G.). Just hoping I don't feel awful when I wake up tomorrow!!! Anyway:

1hr upper body: some heavy board press, 3 x 3 I think at 115, then some singles at 125, that felt good! Some dumbbell floor press with light weights for max reps (3 x :30 @ 17.5), ditto incline rows (4 x :30 @ 17.5, could really go one heavier for that). Triceps extension with band, maybe one other thing.

My back is feeling great BTW - was a low on Wednesday, but PT Wednesday helped a lot, did exercises properly yesterday, haven't been much at computer - all good.

Retiring to bed shortly with Kindle to sleep for as long as possible and hope that immune system will rally!

Thursday, February 2, 2017


I've basically just not been squatting at all with a bar, I figure when I'm lifting irregularly I might as well not worry about it for a while. Got there early and did about half of back exercises, skipped the final abs set and finished back exercises in the rest of the hour (there are abs components in there too). About 1.25hr total.

(1) med ball slams (6 x 3)
(2) squat set (I did goblet squats with 32.5lb): 5 x 8
(3) Bulgarian split squats: 3 x 8 (I didn't use any weight)

Wed/Thurs runs

Hmmm, I must have forgotten to log yesterday's at the time.

Tuesday was a legitimate day off, hadn't intended it but found myself in home stretch on the book and realized I should cancel EVERYTHING till it was sent! Texted Josh to say I wouldn't get downtown to lift, was still hoping to run but it was about 6:30 by the time I sent it to my editor and I was utterly knackered. Ordered pizza and took Kindle to bed.

Yesterday's was decent but felt a good deal of soreness in piriformis/lower back. 90 minutes with 10 x (1:00 faster, 2:00 easy).

Today was glorious - beautiful day, really weather yesterday and today is ideal (40 and sunny, less wind today than yesterday). So lucky re: climate and daily run route along the water! 1hr easy.

Monday, January 30, 2017


40 minutes only, travel day - that is optimal length for me here. Tomorrow and Wednesday for max book-finishing I hope!

Sunday, January 29, 2017


90 minutes early and easy. A lot of people already out for the Stride against Cancer event - I am not so sociable in the early morning that I really enjoy wishing so many people a good morning. Going home tomorrow - will miss Brent, but will not miss early rising, and the thought of only doing 40 minutes tomorrow is pretty manageable, I don't really have to be out the door till 6:15 (today it was 5:15)....

1.5hr easy

Saturday, January 28, 2017


Another WORST NIGHT OF SLEEP EVER, and I was dragging my heels getting out the door, but it wasn't bad once I was out there. It's either this or treadmill, so really it's this....

1hr easy

Friday, January 27, 2017


A very good one - Keri's para yoga-inspired flow class. 1.25hr.


Thursday was travel day which always means virtually no sleep, and I grumpily got up very early and did my pre-dawn run this morning - still feeling very short on sleep. Still, good to get it done. Hoping to go to 10:15 yoga but I have a huge pile of work I brought with me, including one biggish task that I haven't really started and that should be done by the end of day if possible or soon thereafter otherwise. AND my book still isn't finished! Ran out of time this week (hahaha, long run didn't help!) and had a few other things I couldn't keep putting off. It's all fine...

1hr easy

Wednesday, January 25, 2017

Long run!

Hahahaha, that was glorious - beautiful sunny day, back etc. grumbling a bit but nothing like yesterday's YELLING (in retrospect I think it was the marathon session typing in revisions at the computer on Monday that really did me in). Only so slow that I am ashamed to say how long it took - all I will say is that it was longer than 3 hours, only since my goal pace for the 50-miler is 4mph that's really OK!

14 miles!

Tuesday, January 24, 2017

Run, upper body

Only getting home now 10pm from ladies' dinner, this day was TOO LONG! And I am kicking myself for book-finishing desires being so much at odd with training commitments, PT and I suppose life in general. Anyway, no complaints, but I am not sure I can really get book manuscript finalized before I leave early Thursday - it's fine, Feb. 5 is my real deadline since that's the day I leave for Rome, and I've got some other stuff that has to get done on hard time deadlines anyway....

Run was VERY uncomfortable - had various time and weather constraints that did mean I ended up doing in on the track at Chelsea Piers (I'd brought gear for outside but only a change of shirt, not full change of stuff, and it was still such a downpour that I realized I would get too cold with 40 minutes between workouts if soaked to skin). Right back and hip just very tight and sore, increasingly uncomfortably so as the run progressed. On schedule as 80 mins. but was probably more like 75 - usually I can make myself finish, but I'd forgotten to turn on my watch right when I started so it was a "made-up" number anyway.

75 mins with 10 x (:30 faster, 2:00 recovery) in the middle

Ate 2 hardboiled eggs and sucked down a red powerade, then went to do back exercises before 5pm workout. Got about half done (did the other half as sub-in for final "gunshow" bit I skipped). This was more fun than yesterday's circuit - we were doing everything simultaneously with Josh clocking it, it's more festive than having everyone mill around in Brownean motion!

1hr upper body: 6 x circuit of (a) :30 dumbbell floor press for speed (@12.5) (b) 5 pushups (others did up to 20) (c) 10 ring row (others did pull-ups - I was the only lady) (d) 20 band face-pull (e) 20 band triceps. This was good as it kept me warm! Then work set of 1 x 5 @ 40% (50), 1 x 5 @ 50% (65), 5 x 5 @ 60% (75) with 2-1-0 tempo. Very nice too.

Ate a steak with the ladies and was so stiff when I got up from my chair that I was afraid my hip flexors were actually going to break! Long run tomorrow morning, which I have been excited about but feel a little overwhelmed by just now. Gonna put everything ready and head to bed soon - don't have PT downtown till 2, but housecleaner is coming at noon so really I need to be home and in the shower before then, 14 miles (2 Central Park loops plus there and back) is pretty much going to take me three hours....

Monday, January 23, 2017


Ah, one of those days when we had a horrible circuit and only a small deadlift workout! I skipped a couple bits of the circuit, knees rather tender from more running and I didn't want to do anything that made 'em feel sore (i.e. rope jumping jacks, jump rope, prowler) - just did med ball slams, single and double arm rope, air squats, step-ups. DL set 1 x 5 @ 40%, 1 x 5 % 50%, 5 x 5 % 60% (I did 141) with 45 seconds rest between sets. 4 x 20 I'm spacing out on the name - hamstring curls on yoga ball. About 1hr.

I thought I had the usual PT appointment at 6:20, but it looked like everything was shut down up there and when I called downtown to check, they didn't have it in the system - probably my mistake, I must not have set this up when I first went in. In fact it was just as well, I'm home earlier than I would be otherwise and the weather is truly horrible. I stayed and did my half-hour or so of back exercises there - will do that tomorrow also, it's good for accountability.

1hr circuit/DL, .5hr back exercises


The exclamation point is misleading, really I was grumpy for almost the whole thing - it's insanely windy, to the point where I started to worry about falling branches, and I worked too long and too hard this morning - yes, I got to the end of typing my revisions, but only by dint of overextending myself in a way that leads to a bad mood rather than any sense of satisfaction. Then I realized right at the end that I had an hour more than I thought (i.e. wasn't ALREADY late for leaving for downtown, but had a full forty minutes to eat and shower), mood lightened. But if it's still windy like that tomorrow, I might have to run on the track at Chelsea Piers!

1hr easy

Sunday, January 22, 2017


OK, that was a good week of running, I don't think I missed any days. Definitely feeling a bit frazzled (it's the combination of life obligations, finishing the Austen book and juggling the other miscellaneous work obligations that I've been dodging in the interest of book-finishing - did squeeze out a reader report on a journal article the other day, but I have a tenure letter, a book review, three encyclopedia entries and a couple other bits and bobs that must get done soon too - will be better I think when Austen is sent, then I can try and clear the other stuff so that I can really go all Gibbon all the time).

1hr easy + 6 x :30 hill - c. 1:05 total

Saturday, January 21, 2017

Long run!

Very nice one too. Feeling really good about this year of running - it is so slow it is hardly running in the strictest definition, true, but it is very enjoyable and I love the routine! So much simpler than triathlon training too (especially given that life involves quite a bit of travel). Thought briefly at some point during the run how fun it would be to do the SOS triathlon in September - then remembered I have a possibly-as-long-as-three weeks research trip in Europe in late June and early July, and thought of how much less stressful life will be if all I need to do is put on shoes and go out the door rather than worrying about swimming pool access, bicycles, etc....

2hr easy

Thursday, January 19, 2017


Gorgeous weather - 40s, springlike, sunny. 1hr easy.

Tuesday, January 17, 2017


Nice session earlier. Will have to work to remember now (had 6:45 dinner with a friend and am only just now home and writing it up).

(1) dumbbell floor press
(2) "spotts" press or something like that - it is named after a person - you pause about four inches off the chest and go straight back up - 5 x 2 @ 75 (could have gone heavier but we are looking to be conservative just now as I'm not really building to anything)
(3) incline dumbbell rows: 5 x 15 @ 27.5 (did first set with 32.5 but it was clearly a bit too heavy!)

There was then a circuit, but I needed to leave - and I didn't do my back exercises either, arghhhh, I am an idiot! And I'm not going to do them now, I'm too lazy!

1hr upper body


A bit rainy/chilly, but nice. 75 minutes easy with 6 x :30 hills. Fantasizing about a perfect new running jacket to take to Rome - might try and get myself into a running store later to see if I can find one. This windbreaker is better for 50s than 30s - my Brooks one is good but too tight across the chest, alas...

Monday, January 16, 2017

Deadlifts, PT

Long day somehow - started too early! I fall short on the ability to be tranquil and just mildly busy - it seems like it's too often absolutely all or nothing. Post-run, I did one big manuscript task, read the requisite chapter of Gibbon, did deadlift workout and had an hour of PT. Which made my back actually feel normal - first session I think where I haven't come away feeling more pummeled than relieved.

1hr lower body:

(1) medicine ball slams (center-side, both sides, 5 x 3)
(2) DL

1 x 10 @ 55% (131)
1 x 3 @ 60% (146)
1 x 3 @ 65% (156)
2 x 10 @ 70% (166)

Using 240 as current max as I'm pretty sure I could pull that without busting anything! Had to adjust numbers slightly obviously; bar plus 15kg bumpers is 111 to start out.

(3) block pull - drop top set by 5-10% (I dropped it a little more as I was short one 10lb plate and it made sense just to use 5s instead): 4 x 6 @ 141

(4) 100 shrugs @ 37.5

(5) 100 biceps curl @ 12.5


Woke up earlier than I really like, edited final chapter of manuscript and proceeded to run - feeling monstrously productive and rather hungry. This is the run I should have done on Friday while the cat was at the vet.

:40 easy

Sunday, January 15, 2017


Phew, that was a near thing - had string of minor near-meltdowns earlier (I really no longer can deal with riding in a very crowded subway car - construction on the 1 line meant the 2 was running local and already PACKED when I got on the uptown train at Chambers St., ugh - then the LIBRARY WAS CLOSED, noooooooo!!!!!!!!! - then I realized I hadn't eaten enough etc. etc.- just one of those days!), but pulled my act together and did get out the door at about the last possible time that still left me any daylight. First week of doing longish Sat. and Sun. runs and I could NOT let this one get away from me.

Notes to self: (1) this pair of tights is nice and warm but chafes delicate parts, next time wear underpants underneath! (2) it is not a moment too soon to have ordered a pair of transition lenses for my Oakleys with new prescription - even half-dark I see better with the prescription sunglasses than with nothing, but once it's almost completely dark you have to take them off and then it really is pretty dodgy!

1.5hr easy along the river

Saturday, January 14, 2017

Long run!

Yesterday was unfortunately a write-off - had to drop cat at vet between 8 and 9 for major dental work, it's traumatic for me as well as for the cat and the only way to handle the day turned out basically to be going to bed and staying asleep for max possible duration! By that time it was time for my own doctor's appointment (asthma check-up), and by the time the cat and I were both home (minus NINE teeth...) I was just DONE.

But the long one just now was great. It's chilly, I could have used slightly warmer garb, but the time went by very quickly - Central Park loop plus there and back and a bit extra.

2hr easy/moderate focusing on strong downhills

Thursday, January 12, 2017

Lower body!

(Writing this much later, after nice post-holiday holiday party at H.'s....)

Hmmm, what did we do? I subbed in goblet squats for the first squat set (4 x 6 @ 37.5 with 3-3-3 tempo). Tempo deadlifts (3-0-3) maybe also 4 x 6 @ 111? 4 x 6 incline dumbbell row @ 37.5. 4 x 1-min step-up. One other minor thing I can't remember?

1hr lower body + back exercises

Tuesday, January 10, 2017

Run + bench

Ah, I really managed the first part of my day badly, but happy exercise brought everything round to being OK. Only left from here just before 3 - couldn't run in the am, it was too far below freezing (tender lungs prohibit, it's not that I'm a baby!), and by the time it had reached the low 30s, a stint of editing and library work basically left me more inclined to go back to bed than to get out the door. Several hours later... anyway, it was fine, I jogged to CP and ate a bar/rehydrated then did upper body (it works better for Tuesdays than it would for a Monday or a Thursday). And stayed to do my PT exercises immediately following as I suspected they wouldn't get done at all if I waited to do them after I got home. So:

75 minutes run with 6 x :30 faster, 1:00 easy

1hr upper body (the main work set was a fun one):

(1) 3 x 8 DB incline press @ 15% of 1-rep max (everything rounded down as necessary based on availability of weights)
(2) bench: 10 @ 55% (65), 5 @ 62.5% (70), 2 x 10 + 1 x 10+ (I did 12) @ 67.5 (85)
(3) circuit x 4: (a) 20 shrugs (47.5) (b) 20 band face-pull (c) 10 lateral raise (5lb plates) (d) 10 front raise
(4) 100 band dips

Monday, January 9, 2017

Gym day!

Ah, it turned out to be a really lovely day for me, not weather-wise but on the inside, after a late-morning dip where I basically just couldn't deal and went back to bed with cats and slept for an hour or so. One of those days where I almost feel that I live at the gym - it is my happy third place....

(1) 40:00 easy jog on track (15F this morning here, can't run outside much below freezing because of tender lungs - seeing lung doc this Friday for annual check-up and particularly didn't want to have contravened his rule and gotten sick!)

(2) 1hr lower body: deadlifts @ 60% or so (I am lowballing because I keep popping in an out), 2 sets of 10 plus one of 10+ but only where you could still do a few more: so, 2 x 10 @ 145, 1 x 15 @ 145; 3 x 4 kettlebell squats with 3-second pause at bottom; skipped farmer's walk as something in my knee had really locked up between running and warming up to lift (left medial); 100 pulley lat pulldown with moderate weight; 3 sets dumbbell curls (12.5) with each set as 6 x 3 and a pause in the middle or maybe on each one (have forgotten now exactly how this went).

(3) 1hr excellent PT at Fusion! This was really good. My back is already a lot better - Rome trip is going to interrupt things, but hopefully it's enough if I keep doing the exercises, I can decide whether or not to start back up again when I get back towards the end of March.

Sunday, January 8, 2017


Just a brief pre-travel one. Very windy and a bit rainy - almost cool! Temperatures in NYC look pretty brutal right now, I may have to do tomorrow's run on the track at Chelsea Piers.

:30 easy

Saturday, January 7, 2017

Friday, January 6, 2017


A particularly good one - a flow/meditation class (ParaYoga-inspired - never heard of it, but if it's this, it's good) with Keri, another one of my favorite teachers at Bliss. As always, when I am doing yoga near-daily I resolve that I must keep doing this, I like it so much!

1.25hr yoga

Punching the clock

David's most frequent reminder to me. Really this resonates with me, it's like "production of quota" when I'm writing. Not really looking forward to the 2hr one tomorrow, if I want to be done by 7 I will need to be up at 4:45 and out the door by 5 promptly. My mind resists getting up so early at least as strongly as my body does!

:40 easy

Thursday, January 5, 2017

Hot yoga!

Ugh, I'm really not acclimated! However I feel that it's good for my back and doesn't strain the hamstrings - still babying that rather tender/sore spot on back of left knee, it's better but not all the way and I am still not quite sure what I did to it.

1hr hot yoga


1hr, not very inspired but it is done. Tired of getting up so early!

Wednesday, January 4, 2017


Grumpy due to not enough sleep. 1:10, 20:00 easy, 30:00 as (10 x :40 faster, 2:20 easy), 20:00 easy.

Tuesday, January 3, 2017


Not a very inspired one - the exclamation point is slightly misleading today.

1hr easy

Monday, January 2, 2017


Another flow class with Chantelle - these are my favorites. I made a mature decision for tomorrow morning (arghhhh, I hate having to choose, I always want to do EVERYTHING!) that if I am running for an hour I cannot also go to Mark's 6am power class, which I also like very much - but I remember when I last ran before that class, it was impossible to do more than thirty minutes, I just can't get out the door early enough and it poses hydration issues too. Then I happily realized that Mark is (anomalously, this hasn't been the usual schedule) teaching a power class at noon as well, so I will go to that one instead!

1hr flow yoga


:30 warm early. In theory Monday is a day off, but I thought that I'd better make early rising consistent.

Sunday, January 1, 2017


Gonna try and do it every day while I'm here. (But I also have a free trial of a phone app that lets you download classes etc. as well as streaming, should perhaps give this a go as well....)

1hr flow yoga


A little weird doing it so early on New Year's Day, but good to start things off as I mean to go on! Fireworks woke me up at midnight and I was awake again around 4 and didn't really get back to sleep, it did not seem appealing to get up at 5:15 but it was doable.

1.5hr easy warm run