avondale training journal, starting Dec. 2018 (comments welcome)

[DopeyBadger]

Happy Birthday! How was the pie?

 

[avondale]

Happy Birthday! How was the pie?

Good as always. I've had it for my birthday most years since I got the recipe from you. Thanks!

 

[avondale]

@Herding_Cats @garneska @GollyGadget Thanks for the birthday wishes!
@The Expert The pie is very good, but EXTREMELY rich.
@jmasgat @col1 I'm used to the 10k steps, so it feels like nothing now. I've been doing a Garmin challenge with friends so that I'm getting more like 15k most days and more on the weekends, and that has definitely been keeping me busy!

 

[avondale]

Nov. 13, 2025 was Kali's 18th birthday!

She has outlived her two brothers from the same litter and is so happy being an "only" cat!

We have been giving her subcutaneous fluids three times a week for her failing kidneys for almost a year. She also gets a monthly injection to help with her arthritis. She doesn't really care to eat like she used to, so she's very slowly wasting away - she's a bit over 6 lbs now, when in her prime she was close to 10 lbs. But despite all that, she seems very happy and relatively active for her age. She still has a purr that would fit a cat three times her size.

We're not really expecting her to reach another birthday with her kidneys, but obviously we'll see what happens! Just hoping she'll be happy and comfortable for as long as possible. The cat bed you see her in has a pressure sensor and heating pad in the bottom, so it warms up a bit when she lays in it - it took us forever to get her to like it and try it out enough to lay in it, but now she loves it! She will also follow sunspots around the house to lay in.

Cute photos from the last couple of months.

 

[The Expert]

Happy birthday, Kali! What an amazing cat, and she's so lucky to have you taking care of her. We're going through the same things with our Audrey, who is also a beautiful black kitty and turned 24 this summer. It's hard to see them slow down, but so fulfilling to be able to give her what she needs.

 

[avondale]

Week of Nov. 10 - 16, 2025

For the fall, I made a 14-week training plan for the Tuckahoe 25k on Nov. 22, 2025; this was week 13. I was on the waitlist for that race. I removed myself from the waitlist for the Tuckahoe 25k and registered for the Naked Nick 25k on Dec. 14. Now to hope they don't get a bunch of snow/ice by then.

I adapted the original 14-week plan to be 17 weeks, and this week was the peak training week with the longest long run. I also turned out to be an EXTREMELY busy week at work, too, which was not the best timing.

Monday after work:

• Speed intervals -- 15 min easy + 10 x (1 min fast + 1 min walk) + 15 min easy
  • T+D 61, no effect, T 42 F, WC 34 F
  • time: 50:01
  • distance: 4.36 mi
  • interval splits: 8:43, 8:21, 8:15, 8:16, 8:36, 7:51, 7:57, 7:57, 7:42, 8:03
  • elevation gain: 141 ft (corrected)
  • route: Sligo Creek Trail
  • comments: This route was paved, so it was not a trail run.

Tuesday

• Before breakfast: unilateral strength workout
  • 4 x 6 each leg - straight leg reverse lunges with 20-lb vest + 24 lb
  • 10 each leg - isometric step-up on bench with 10-s hold
  • 4 x 6 each leg - heel taps from low step with 20-lb vest + 12 lb
  • 10 each leg - isometric one-leg hip thrust with 10-s hold with 20 lb
  • 4 x 6 each leg - hip airplanes with 20 lb
• After work:
  • 60 min easy
    • T+D 57, no effect, T 41 F
    • time: 1:00:02
    • distance: 5.02 mi
    • average pace: 11:58 (GAP ave pace: 11:46)
    • splits: 12:10, 12:01, 11:54, 11:49, 11:56
    • ave HR: 134 BPM - within my target range
    • elevation gain: 320 ft (corrected)
    • route: neighborhood loop 1

Wednesday

• Before breakfast: upper body strength
  • Superset
    • 3 x 5 - triceps push-ups with 20-lb vest
    • 3 x 5 - dumbbell reverse-grip rows with 27.5 lb per arm
    • 3 x 5 - dumbbell pull-overs with 35 lb
  • Superset
    • 3 x 1 - unassisted chin-ups
    • 3 x 5 - front raises with 15 lb per arm
    • 3 x 5 - dumbbell reverse flyes with 16.25 lb per arm
    • 3 x 5 - deep swimmer's press with 16.25 lb per arm
• After work: walk on treadmill
  • time: 44:04
  • distance: 2.58 mi
  • average pace: 17:05
  • incline: 0%
  • comments: Getting some steps in before tennis.
• In evening: 2-hr tennis doubles round-robin

Thursday

• After work: walk on treadmill
  • time: 51:25
  • distance: 2.97 mi
  • average pace: 17:19
  • incline: 0%
  • comments: Getting some steps in before tennis.
• In evening: 90-min tennis doubles round-robin

Friday after work:

• 40 min easy
  • T+D 86, no effect, T 52 F
  • time: 40:01
  • distance: 3.45 mi
  • average pace: 11:36 (GAP ave pace: 11:36)
  • splits: 11:49, 11:40, 11:20, 11:33, 11:36
  • ave HR: 130 BPM - within my target range
  • elevation gain: 79 ft (corrected)
  • route: Sligo Creek Trail
  • comments: This route was paved, so it was not a trail run.
  • comments: After a pretty horrible and busy week, I had several things get canceled on Friday at the last minute so I could go home early and run before it got dark!
  • Really liked this image!

Saturday

• 220 min LR on trail
  • T+D 86, no effect, T 52 F
  • time: 3:36:26
  • distance: 16.56 mi
  • average pace: 13:04 (GAP ave pace: 12:37)
  • splits: 11:59, 12:21, 12:45, 12:09, 14:03, 13:38, 12:42, 12:18, 12:38, 14:39, 12:24, 13:50, 12:47, 12:42, 13:06, 13:43
  • elevation gain: 1952 ft (corrected)
  • route: Blue Lake Marsh State Park
  • comments: I took 1.5L of water + Nuun and 1 L of water and drank most of it. I ate about 180 g of dried pineapple rings, four Honey Stinger waffles, and two servings of M&Ms (one just before starting).
  • comments: This is where the Naked Nick 25k race will be held, so I wanted to check it out. This park is in Pennsylvania, almost a 2.5-hr drive from my house, so this was an all-day expedition. But I do enjoy a road trip!
  • comments: I was happy with how well this run went! The trails aren't too technical, although there are some hilly parts. It's not all that scenic really, but not much would be in December. It definitely gives me some confidence before the race.
  • comments: Normally I would have run around the parking lot to finish out the 220 min exactly. However, since I had a long drive to do afterward, I just stopped when I got back to my car so that I could leave sooner.
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Sunday: hiking - Western Ridge Trail, Rock Creek National Park

• T+D 89, no effect, T 61 F - very windy!
• time: 2:18:29
• distance: 7.55 mi
• average pace: 18:21
• elevation gain: 866 ft (corrected)

Health

No real changes since last week.

 

[garneska]

Happy Birthday Kali! Thanks for doing everything you can for her. She might surprise you and make it to another birthday.

 

[avondale]

@The Expert and @garneska : Kali says thank you for the birthday wishes!

 

[avondale]

Week of Nov. 17 - 23, 2025

For the fall, I made a 14-week training plan for the Tuckahoe 25k on Nov. 22, 2025; this was week 14. I was on the waitlist for that race. I removed myself from the waitlist for the Tuckahoe 25k and registered for the Naked Nick 25k on Dec. 14. Now to hope they don't get a bunch of snow/ice by then.

I adapted the original 14-week plan to be 17 weeks; this week was the first week of the taper leading up to the race.

Monday

• Before breakfast:
  • Core workout
    • 90-sec plank with 20-lb vest
    • 20 starfish
    • 20 dead bugs
    • 20 bird dogs
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
  • Foam rolling and stretching
• After work:
  • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
    • T+D 67, no effect, T 46 F
    • time: 40:00
    • distance: 3.0 mi
    • repeat splits: 8:56, 8:30, 8:39, 8:34, 8:37, 8:41, 9:06, 8:00, 8:40, 9:01, 8:38, 8:35, 9:03, 9:46, 8:16, 8:11, 8:40, 7:43, 8:45, 9:13, 9:09
    • elevation gain: 199 ft (corrected)
    • route: neighborhood loop 1

Tuesday

• Before breakfast:
  • Unilateral strength workout
    • 4 x 6 each leg - straight leg reverse lunges with 20-lb vest + 30 lb
    • 10 each leg - isometric step-up on bench with 10-s hold
    • 4 x 6 each leg - heel taps from low step with 20-lb vest + 12 lb
    • 10 each leg - isometric one-leg hip thrust with 10-s hold with 20 lb
    • 4 x 6 each leg - hip airplanes with 20 lb
  • Foam rolling and stretching
• After work: walk on treadmill
  • time: 1:26:02
  • distance: 5.02 mi
  • average pace: 16:58
  • incline: 1%

Wednesday after work:

• 60 min easy
  • T+D 82, no effect, T 43 F
  • time: 1:00:00
  • distance: 5.23 mi
  • average pace: 11:28 (GAP ave pace: 11:18)
  • splits: 11:35, 11:34, 11:10, 11:35, 11:30, 11:13
  • ave HR: 141 BPM - within my target range
  • elevation gain: 338 ft (corrected)
  • route: neighborhood loop 1
• Walk on treadmill
  • time: 1:28:39
  • distance: 5.08 mi
  • average pace: 17:27
  • incline: 0%
  • comments: My Garmin team was getting close to winning a challenge, so I needed extra steps.

Thursday

• Before breakfast:
  • Workout 2
    • 3 x 5 - heels-elevated suitcase squats with 57.5 lb + 20-lb vest
    • superset
      • 3 x 5 - one-arm rows on bench with 32.5 lb
      • 3 x 5 - wide push-ups with 20-lb vest
    • 3 x 5 - bench step-up-and-overs with 20-lb vest
    • superset
      • 3 x 5 - parallel-bar dips
      • 3 x 5 - supermans with 5-s hold
  • Foam rolling and stretching
• After work:
  • Speed intervals -- 15 min easy + 6 x (1 min fast + 1 min walk) + 15 min easy
    • T+D 86, no effect, T 46 F
    • time: 42:01
    • distance: 3.62 mi
    • interval splits: 8:54, 8:26, 8:26, 7:55, 7:54, 7:53
    • elevation gain: 106 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This route was paved, so it was not a trail run.
  • Walk on treadmill
    • time: 43:15
    • distance: 2.38 mi
    • average pace: 18:10
    • incline: 0%
    • comments: We needed more steps to finish the challenge. We won!

Friday

• Before breakfast: foam rolling and stretching
• After dinner: walk on treadmill
  • time: 47:47
  • distance: 2.65 mi
  • average pace: 18:02
  • incline: 0%
  • comments: After all the steps the day before, I was just doing the minimum to get to my 10k steps for the day.

Saturday afternoon:

• 150 min LR on trail
  • T+D 102, 0.5% effect, T 56 F
  • time: 2:30:00
  • distance: 11.6 mi
  • average pace: 12:56 (GAP ave pace: 12:46)
  • splits: 12:52, 12:46, 13:06, 12:36, 12:41, 13:14, 12:56, 13:17, 12:53, 13:29, 12:38
  • ave HR: 139 BPM - within my target range
  • elevation gain: 842 ft (corrected)
  • route: Muddy Branch Trail
  • comments: I took 1.5 L of water + Nuun and 0.5 L of water and drank most of it. I ate five dried pineapple rings, three Honey Stinger waffles, and a serving of M&Ms.

Sunday afternoon: walking - Rock Creek Trail, Rock Creek National Park

• T 59 F, T+D 102, 0.5% effect
• time: 2:19:07
• distance: 8.0 mi
• average pace: 17:23
• elevation gain: 185 ft (corrected)
• comments: This was all paved.

Health

No real changes from last week.

 

[avondale]

Week of Nov. 24 - 30, 2025

For the fall, I made a 14-week training plan for the Tuckahoe 25k on Nov. 22, 2025; this was week 15. I was on the waitlist for that race. I removed myself from the waitlist for the Tuckahoe 25k and registered for the Naked Nick 25k on Dec. 14. Now to hope they don't get a bunch of snow/ice by then.

I adapted the original 14-week plan to be 17 weeks; this week was the second week of the taper leading up to the race. I realized this week that when I adapted my original plan, I made a taper that was a week longer than I usually do. Oh, well.

This was a mixed-up week, with Thanksgiving travel and weather.

Monday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 1:29:57
  • distance: 5.24 mi
  • average pace: 17:10
  • incline: 0%
  • comments: I was hoping to avoid running at night this week (I would have had to on this night) by using my days off for Thanksgiving to run in daylight.

Tuesday

• Before breakfast:
  • Unilateral strength workout
    • 4 x 6 each leg - straight leg reverse lunges with 20-lb vest + 30 lb
    • 10 each leg - isometric step-up on bench with 10-s hold
    • 4 x 6 each leg - heel taps from low step with 20-lb vest + 12 lb
    • 10 each leg - isometric one-leg hip thrust with 10-s hold with 20 lb
    • 4 x 6 each leg - hip airplanes with 20 lb
  • Foam rolling and stretching
• After work: walk on treadmill
  • time: 46:27
  • distance: 2.65 mi
  • average pace: 17:32
  • incline: 0%
  • comments: Again, avoiding running in the dark. Also, I had project grading to do, so a short evening workout was helpful for this.

Wednesday before dinner:

• 60 min easy
  • T+D 120, 1% effect, T 66 F
  • time: 1:00:01
  • distance: 5.04 mi
  • average pace: 11:55 (GAP ave pace: 11:50)
  • splits: 11:36, 11:51, 11:43, 11:42, 12:41
  • ave HR: 133 BPM - within my target range
  • elevation gain: 325 ft (corrected)
  • route: Forest Glen Annex and Rock Creek Trail
  • comments: This route was paved, so it was not a trail run.

Thursday before breakfast: walk on treadmill

• time: 1:29:18
• distance: 4.71 mi
• average pace: 18:58
• incline: 0%
• comments: I started this before 5am to get my steps in before we drove 5 hours to my mother's house for Thanksgiving.

Friday morning:

• Walk on treadmill
  • time: 43:02
  • distance: 2.34 mi
  • average pace: 18:23
  • incline: 0%
  • comments: This is where my plan for the week broke down. The forecast changed rapidly, and my mother's area got a bunch of snow Thursday into Friday, so I couldn't run outside as I had planned. I got a guest pass for the YMCA to use the treadmill.
• Walk on indoor track
  • time: 38:26
  • distance: 2.1 mi
  • average pace: 18:18
  • comments: The YMCA had a time limit on the treadmill (and heavy demand), so I went to the indoor track for more steps. The track was 22 laps = 1 mile, so very short. I did 47 laps! I'm glad I didn't seriously consider running on it because it was short enough that I almost got dizzy walking as briskly as I did.

Saturday before dinner:

• 60 min easy on trail
  • T+D 60, no effect, T 43 F
  • time: 1:00:01
  • distance: 4.64 mi
  • average pace: 12:56 (GAP ave pace: 12:45)
  • splits: 12:58, 13:05, 12:46, 12:57, 12:56
  • ave HR: 130 BPM - within my target range
  • elevation gain: 364 ft (corrected)
  • route: Northwest Branch Trail
  • comments: Back home, where there was no snow! Yay!

Sunday afternoon:

• 120 min LR on trail
  • T+D 71, no effect, T 39 F, some light rain at the start
  • time: 2:00:00
  • distance: 8.63 mi
  • average pace: 13:54 (GAP ave pace: 13:32)
  • splits: 12:43, 12:55, 14:18, 16:05, 14:46, 15:12, 13:18, 12:54, 12:23
  • ave HR: 133 BPM
  • elevation gain: 526 ft (corrected)
  • route: Valley Trail, Rock Creek National Park
  • comments: I took 1.5 L of water + Nuun and drank most of it. I ate some dried pineapple rings, dried baby bananas, and two Honey Stinger waffles.
  • comments: There is a section of very technical trail with short, steep hills that really slowed me down.

Health

On Friday, I whacked my kneecap really hard into the corner of a coffee table! GRRRR!!!! It really hurt. I felt it during my run on Saturday.

No other new issues.