Training Log Archive: hkleaf

30F - Forced myself out of the house for a late night jaunt in the neighbourhood. Felt pretty sluggish, and frozen. Never really warmed up even though I was wearing a couple of layers. Lungs aren't liking this cold air at all. Hopefully it's warmer on Thursday.

Spilts: 8:51, 8:31, 8:49, 8:49, 8:42

Cool down run. It was more to loosen up the legs than to 'cool down.'

I guess the effects of the NSAID had completely worn off after 5-6 days, so a little soreness has returned. Nothing to be alarmed, as the bruised area continues to get smaller. It was a smart decision to not go orienteering yesterday.

Had originally planned on going to the OLOU score-o today, but decided against it in the last minute. I didn't want to subject the ankle to 3-hrs of running in terrain and risk injuring it again so soon. Besides, I had a fairly late night from all the excitement watching UC upset #7 Rutgers at Nippert! Glad I went despite the cool weather. It was a fun game to watch and an awesome environment.

Event: COO Alley Park Night-O
 

Event: OLOU Kentuckiana High School Champs
 

Warm up run on the bike path before 5k. The second half was with John and Joe as they were setting out mile-markers. Finished up with some strides.

The Giblet Gobbler 5k on the Lunken bike trail, organized by the Spot for the group only. So it was a very limited field. With the T-day race coming up I didn't want to do anything stupid and acquire another injury, so the plan was to treat this as a tempo run, around 6:40 pace.

I started out a bit fast at 3:03 for the first half mile and a 6:18 mile. As I was feeling quite comfortable and relaxed, I didn't let it bother me too much. For the second mile, I settled into a slightly slower pace of 6:26, hitting the half-way mark at 9:54. The third mile was about the same, though I forgot to take the split at 3. Then for the last bit I kicked it in.

Nice to get in under 20' while still having some left in the tank. Now I just have to keep this pace for another 5k and I'll be set come Thursday.

Won a pair of sunglasses and a free Chipotle burrito for finishing 1st. Cool!
Splits:
1- 6:18, Half-3:35 (9:54), 2-2:51 (12:45), F-6:56 (19:42)

C • Thanksgiving Day Race 2

Cool down with Bill after race.

Before and after.

Longest swim session yet in a long time. Discovered that the pool I've been going to is 25 yards in length, not meters. So I swam 3200yds today. Feeling more comfortable now in the water, and actually practiced flip turns. But goodness am I slow!

Ankle update: it's officially into the "purple and blue" phase. No soreness felt, and been off NSAIDs for 3 days now. Still doing the I.C.E. treatment, but it's pretty much back to its normal size. I may be able to begin some light-weight strengthening/rehab work in a couple more days.

40s, rainy, and windy - no wonder no one else showed up for the track workout. John was there but only ran 4 laps with me before bailing. So I ran around alone 28 more times for an even 8mi. workout. Pretty bland I know, but I didn't have it in me to push harder for some actual speed work. There'll be a 5k on Sat for that anyway.

Level 11, Manual, on the newer LifeFitness machine.
The effort felt harder, possibly due to the big dinner I had while celebrating Mel's birthday w/ everyone.

Oh yeah, ankle is almost back to its normal size! :)

Upper 40s and dropping. Ran the bridges with the group tonight. Good pace, but didn't push hard because of the ankle. I had it wrapped so it was fine. Running on pavement also helped. The swelling is almost all gone now.

C • Bridges... 2

Before and after.