Training Log Archive: ZimmersIn the 7 days ending Feb 24, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||
Wednesday Feb 24, 2016 #
3 PM
Running tempo 1:20:00 [3] 17.78 km (4:30 / km)
ahr:140 max:171 slept:10.0 shoes: Adidas Adios Boost Purple
Preactivation + Stretch and Roll (with stick)
20up +30@Tempo, 3mins + 12@Tempo + 15cd
Push + Sit
Strength/Roll
Ice tube 17min (starting chirping with Derek and Mason about whether or not I could run a sub 2:40km and forgot about the time)
This was another really, really good Wednesday. Tempo was strong and I felt like I was on that line for a good 20 minutes of the first one with repeated surges trying to push the breathing/heart up. The 12min tempo was much quicker (all down hill) but I push it a bit more, certainly still controlled though... maybe not so much in the last 5 minutes.
Overall.... happy with the workout and happy that my knee felt great!
20up +30@Tempo, 3mins + 12@Tempo + 15cd
Push + Sit
Strength/Roll
Ice tube 17min (starting chirping with Derek and Mason about whether or not I could run a sub 2:40km and forgot about the time)
This was another really, really good Wednesday. Tempo was strong and I felt like I was on that line for a good 20 minutes of the first one with repeated surges trying to push the breathing/heart up. The 12min tempo was much quicker (all down hill) but I push it a bit more, certainly still controlled though... maybe not so much in the last 5 minutes.
Overall.... happy with the workout and happy that my knee felt great!
Tuesday Feb 23, 2016 #
8 PM
Eliptical 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Addidas Response Boost
Well this was NOT a good day!!! Woke at 11:30(pm still monday) because baby was crying. Usually routine (change, feed, back to bed) Unfortunately he got up again at 12:15 and basically screamed until 5:30. Finally took for a car ride and he fell asleep. Didn't go to pool as a result.
Baby still not happy day so it was 8:00 by the time I was even able to do anything. About as tired as I was the day after baby was born so I went an ellipticalled. Probably helped the knee but it felt pretty good throughout the day anyways. Zero pain on elliptical.
Baby still not happy day so it was 8:00 by the time I was even able to do anything. About as tired as I was the day after baby was born so I went an ellipticalled. Probably helped the knee but it felt pretty good throughout the day anyways. Zero pain on elliptical.
Monday Feb 22, 2016 #
3 PM
Running long 1:45:00 [3] 23.33 km (4:30 / km)
shoes: Adidas Boston Boost (Green)
Preactive + Roll
1:45:00
30 HOH
Run was good for above 1:15:00 and then I ran into some stomach problems... wow was it brutal! Didn't eat anything out of the ordinary today but it was bad! Knee pain present but very manageable the entire run.
Saw Rodney after and he says the problem is likely coming from the hips which makes sense because two sunday's ago running in that snow my hips were on fire and then that's when the problem started. As a result their is some tightness in the IT and some added strain on the quads as well. Rodney doesn't think there is anything wrong with the knee ligaments and tendons around it themselves.... just that they are being stressed out from the above listed things.
1:45:00
30 HOH
Run was good for above 1:15:00 and then I ran into some stomach problems... wow was it brutal! Didn't eat anything out of the ordinary today but it was bad! Knee pain present but very manageable the entire run.
Saw Rodney after and he says the problem is likely coming from the hips which makes sense because two sunday's ago running in that snow my hips were on fire and then that's when the problem started. As a result their is some tightness in the IT and some added strain on the quads as well. Rodney doesn't think there is anything wrong with the knee ligaments and tendons around it themselves.... just that they are being stressed out from the above listed things.
Sunday Feb 21, 2016 #
7 AM
Running 40:00 [3] 8.89 km (4:30 / km)
weight:136.9lbs shoes: Addidas Response Boost
Stretch + Roll
40:00 run easy
Stretch + Roll + Ice at home
Nice shake out. Nice was bothering me for first 20 but was fine after. Right IT all good.
40:00 run easy
Stretch + Roll + Ice at home
Nice shake out. Nice was bothering me for first 20 but was fine after. Right IT all good.
1 PM
Running 1:17:00 [3] 17.11 km (4:30 / km)
shoes: Addidas Response Boost
Sunday Preact with lunges (hurt the knee - so I stopped doing them)
1:17:00 run
Hip Mobility
AC2.0
Strength X
Roll/Stretch/Ice
This was a good run. Every felt awesome except the knee - it didn't hurt but it was annoying - never got better though, but never got worse. Hip flexors got tight last 10 minutes.
1:17:00 run
Hip Mobility
AC2.0
Strength X
Roll/Stretch/Ice
This was a good run. Every felt awesome except the knee - it didn't hurt but it was annoying - never got better though, but never got worse. Hip flexors got tight last 10 minutes.
Saturday Feb 20, 2016 #
3 PM
Running intervals (Miles) 1:20:00 [5] 17.78 km (4:30 / km)
shoes: Adidas Adios Boost Purple
Preactive + Stretch/Roll
15up + Active (up to drills)
2 Strides
2 + 1 + 1 + 2 miles
15cd
Well... I went for the gusto on this one! First one felt pretty strong and smooth and I was shocked how fast it was when we finished. The one miles were good but I started fading hard on the 2nd 1 mile. Last 2 mile was a grind the whole way but I stayed tough and really went to the bottom of the tank on this one. Interesting note is that stride cadence was an average of 189 on the 2nd 2mile whereas on the first 2 mile it was 182, yet faster (stride length was longer) -> Stride length decreases with fatigue? Overall, an excellent day. Knee and achilles were great! Right IT acted up on cool down though :(
Times:
9:39, 4:51, 4:54, 9:50
15up + Active (up to drills)
2 Strides
2 + 1 + 1 + 2 miles
15cd
Well... I went for the gusto on this one! First one felt pretty strong and smooth and I was shocked how fast it was when we finished. The one miles were good but I started fading hard on the 2nd 1 mile. Last 2 mile was a grind the whole way but I stayed tough and really went to the bottom of the tank on this one. Interesting note is that stride cadence was an average of 189 on the 2nd 2mile whereas on the first 2 mile it was 182, yet faster (stride length was longer) -> Stride length decreases with fatigue? Overall, an excellent day. Knee and achilles were great! Right IT acted up on cool down though :(
Times:
9:39, 4:51, 4:54, 9:50
9 PM
Note
Looked back in my book from last year when Tree, Jordan and I ran a similar workout. We did 10 @Tempo + 2 x 2 mile + 10 @ Tempo on March 7th.
I ran 10:16 and 10:18.
Conditions about the same today (a little windy on way out) but that's a massive difference...
I ran 10:16 and 10:18.
Conditions about the same today (a little windy on way out) but that's a massive difference...
Friday Feb 19, 2016 #
7 AM
Running 30:00 [3] 6.67 km (4:30 / km)
shoes: Addidas Response Boost
Stretch/Roll + Run
Figured I would run before it started raining. Run was pretty soft because of the snow. Knee better than yesterday.
Stretch/Roll/Ice
Figured I would run before it started raining. Run was pretty soft because of the snow. Knee better than yesterday.
Stretch/Roll/Ice
4 PM
Eliptical 30:00 [3] 3.0 km (10:00 / km)
shoes: Addidas Response Boost
Don't want to have to run a tonne of mileage tomorrow so I did a little more this afternoon. Didn't want to run though so I ellipticaled. There is zero pain anywhere on the elliptical.
Thursday Feb 18, 2016 #
3 PM
Running 1:00:00 [3] 13.33 km (4:30 / km)
weight:137.2lbs shoes: Addidas Response Boost
Stretch + Roll
1:00:00 Run
Strides + Hip Mobility
Stretch + Roll + Ice (achilles and knee)
A little sore from yesterday but run was still decent. The big surprised was that my knee hurt. Not on the bottom but this time the top. Not sure why because I stretched, rolled, and iced 3 times last night and once again this morning. Not impressed with that.
1:00:00 Run
Strides + Hip Mobility
Stretch + Roll + Ice (achilles and knee)
A little sore from yesterday but run was still decent. The big surprised was that my knee hurt. Not on the bottom but this time the top. Not sure why because I stretched, rolled, and iced 3 times last night and once again this morning. Not impressed with that.