First run in a year - walked 2 miles, ran a mile, walked a mile. Did the running mile at 10:00 pace.

Rest day

One-hour swim workout

Rest day

5:30 - One-hour swim workout
8:15 - 5 mile walk up and down Cowles from Big Rock Park

Rest day

5 mile walk in Mission Trails Park with Terry. We went out Oak Canyon and back via Spring Canyon.

Rest day

One-hour swim workout

One-hour swim workout

3-mile walk - up Cowles Mountain and back

One-hour swim workout

One-hour swim workout

5 mile walk - up Cowles and back from Big Rock Park with Terry

Another rest day

Rest day

3 mile walk - Cowles Mountain at sunset

Rest day - my shoulder is still not ready to return to swimming.

5 mile walk - up and down Cowles Mountain from Big Rock Park with Terry

Rest day

3 mile walk - Hiked up and down Cowles Mountain at sunset.

Rest day

3 mile walk on Cowles Mountain with Terry

30-minute swim workout - had to quit early due to shoulder pain

5 mile walk on Cowles Mountain  - to the top & back from Big Rock Park

Rest day

One-hour swim workout

5 mile walk on Cowles Mountain with Terry - to the top & back from Big Rock Park.

Rest day

5 mile walk on Cowles Mountain with Terry - to the top & back from Big Rock Park.

One-hour swim workout

4 mile walk in Spring Canyon with Terry

3 mile walk - on Cowles Mountain

One-hour swim workout

Rest day

Rest day

2 miles on Cowles Mtn with some springing up a few uphill parts. Tired quads.

5:30 - One-hour swim workout
8:00 - 4 mile walk in Spring Canyon with Terry, Mark, Rick, and Ben

Rest day

3 mile walk - easy walk up & down Cowles Mountain

One-hour swim workout

3 mile walk alone on Cowles Mountain at sunset. I took it easy except for some springing up some of the steeper single-track sections on the backside of the mountain.

3 mile walk with Terry - up & down the road on Cowles Mountain.

Rest day - tired & achy

One-hour swim workout

4 mile walk in Spring Canyon with Terry

Rest day

One-hour swim workout

3-mile fast walk on the back side of Cowles Mountain. Start/finish at Big Rock Park, 3.26 miles, 16:55/mile average, average heart rate was 130 - in the 150s at times. I re-learned a couple days ago that late afternoon workouts are nice because then I don't have to deal with morning stiffness.

4 mile walk in Spring Canyon with Terry.

Uphill fast-walk intervals -  8 x 1/10 mile uphill - 15% grade. Average uphill time was 88 seconds. Walk back down - approx. 2 minutes. Average HR for uphills = 145. Max HR 167. It's kind of a drag doing "fast-walk intervals" because when I reach a certain speed, I want to break into a jog. Life's tough, eh?

Rest day - I had planned on swimming this morning but decided on extra sleep in deference to the cold I've had for a couple of days.

5 miles on Cowles Mountain - up the road and over to the Beckhelm Overlook, and then back. 17:03 average pace. Average HR = 129. Felt good.

Up & down Cowles Mtn - quick trip up the road and back down, medium effort. Average HR on the uphill half was 125. Did a little jumping and other quad-strengthening stuff afterwards.

One hour swim workout

4 mile walk - easy walk in Spring Canyon with Terry.  My back always seems to get very stiff on these Spring Canyon walks. The faster stuff on Cowles Mountain agrees with me more.

Rest day

Uphill fast-walk intervals - same workout as October 22 and 28 - 8 x 1/10 mile uphill - 15% grade. Average uphill time was 86 seconds. Walk back down - approx. 2 minutes. Average HR for uphills = 141. Max HR 167. I think I pushed a little too hard today - gotta remember to "train, don't strain".

one hour swim workout

Rest day

Rest day

One hour swim workout

Cowle's Mountain - fast walk up the road, then walk back down. Averaged 17:14/mile for uphill. Average heart rate for uphill was 143. Max HR of 172 (at top of mountain). I tried to get my HR over 172 but couldn't do it - maybe that's as high as it will go now.

Rest day

One hour swim workout

Uphill fast-walk intervals - same workout as 10/22/2010. Average uphill time was 89 seconds. Walk back down - approx. 2 minutes. Average HR for uphills = 144. Max HR 169.

One hour swim workout

Cowle's Mountain - fast walk up the road in 25:51 (18:26/mi), avg HR = 136, max HR = 172, then walk back down. 180 pounds

Rest day

4 mile walk with Terry in Spring Canyon - flat & easy. Slight groin soreness and stiff back today.

Rest day except for a little weight training and some knee bends

Uphill fast-walk intervals  - I know, kinda lame, but this is what I did:  8 x 1/10 mile uphill (15% average grade) fast walk on Cowles Mountain with a walk back down between each.  I averaged 91 seconds with an average heart rate of 143. My highest observed heart rate was 168 - I don't know if it can go much higher anymore. My body weight is 180, my trail weight today was 183. Why intervals? To begin preparation for hopefully running in a few months. I don't plan to run "much" (per doctor's instructions) if and when I am able to run again, so I'd pack as much as I can into relatively few miles per week, including  - intervals! I'll try actual running after waiting the prescribed 6 months after surgery as long as my body feels ready. To reduce the stress on my joints, I have also decided that I won't run until my weight is under 160. I'm at 180 now, so that could take a while. If I never get there, I guess I'm not very motivated to run.

one hour swim workout - We had to postpone our Grand Canyon trip, so I decided to go to this morning's swim workout.

Rest day

1 mile hike on Cowles Mountain - last workout before the Grand Canyon hike on Saturday.

one hour swim workout - felt good and swam hard. The taper is working.

1 mile hike - a half mile up Cowles Mountain and then back down. My taper is working - I actually had a little energy in my legs this morning.

Rest day - I've had 7 rest days in the last 2 weeks - I'm tapering for the Grand Canyon hike 1 week from today.

5:30 - one hour swim workout - felt great, more energy than usual.
7:30 - 1 mile hike on Cowles Mountain. My quads are feeling less tired - the taper is starting to work. I've decided that the small ache in my hip is probably a slightly strained muscle - not a problem while hiking.

Rest day

Rest day

Rest day

5:30 - one hour swim workout
7:30 - 1 mile hike on Cowles Mountain. Quads still worn out and my hip is a little achy.

4 mile walk - flat & easy with Terry. My quads are still tired or weak or something - tough to go up stairs.

Rest day

5:30  -  one hour swim workout
7:30  -  1 mile hike on Cowles Mountain - I cut my hike short bcause my quads are exhausted - I'd better start tapering right now for the October 23 Grand Canyon hike

Rest day

one hour swim workout - tired quads. One of these days, I'm going to have to start resting up my legs for the Grand Canyon, but resting is so boring!

5 mile hike on Cowles Mountain with Terry. No pack or weight vest.

5:30  -  one hour swim workout
7:30  -  1/2 mile weight vest hike uphill on Cowles Mtn, 1/2 walk back down.
            Trail weight with vest = 200. Average heart rate on uphill = 134, final HR = 152.
            I don't know what my max HR is, but probably around 160. Uphill time = 10:48.

Rest day  -  a little sore and tired from yesterday

12 mile hike  -  6 miles DOWN Mt. Palomar at 16:35 pace, then 6 miles UP at 20:55 pace with Mark. I was really slowing down the last mile. The uphill effort was equal to what used to be the effort of running. Current weight = 180 lb.