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Training Log Archive: LeanneG

In the 7 days ending Nov 23:

activity # timemileskm+m
  Circuit2 1:45:00 9.32(11:16) 15.0(7:00)
  Running3 1:15:00 9.32(8:03) 15.0(5:00)
  Total5 3:00:00 18.64(9:39) 30.0(6:00)

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Saturday Nov 23 #

10 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Cumulus21Grey/White2

Easy small loop, then to the pharmacy and home again. Felt great to get the legs moving again. Perfect weather and temps. Couple of little twinges in the knees but it stopped right away. Things are still adjusting so will continue to ease back and monitor everything. Shins are already sore... likely from all the walking and being on my feet at work all day.

Friday Nov 22 #

(rest day)

Off day - brutal work week. Needed the sleep.

Went to Empire PT for massage on lower legs and right shoulder/back.

2 x 3 sets of 10 resistance band (straight to hips, side to chest, straight to chest)

Thursday Nov 21 #

5 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Cumulus21Grey/White2

Easy morning shake with Winston. Perfect weather and finally all the lights were fixed!

Wednesday Nov 20 #

7 PM

Circuit 45:00 [3] 6.0 km (7:30 / km)
shoes: Cumulus21Grey/White2

PT PreAct
15 Run, 15 Ellip, 15 Bike

3 sets of 12: pull downs, biceps curls, squats, side squats
Farmers' carry (25 lbs)

Notes: This went well - mentally hated the biking portion but got through it. Meant to do abs, stretch, rope, roll when I got upstairs but got preoccupied and ended up missing it.

Tuesday Nov 19 #

5 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Cumulus21Grey/White2

Easy morning run with Winston. No aches, pains or issues. Left shin was sore throughout the day. Might be because I've been walking so much?

Sunday Nov 17 #

12 PM

Circuit 1:00:00 [3] 9.0 km (6:40 / km)
shoes: Cumulus21Grey/White2

PT PreAct
15 minute treadmill warm up
15 minutes of ellip
15 minutes of bike
15 minute treadmill cool down

3 x 12 pull downs (4), biceps (2), leg variations (squats, single leg back lunges, squats)
Farmer carries (10 steps x 2 directions) 25 lbs
sit-ups (regular)
stretch, roll

Notes: Took two full weeks off post marathon. Recovery took a little longer than I expected. Legs felt decent after about 3 days, but even after 10 days of no running I kept getting little twinges here and there. Left knee was very sore walking up and down the stairs at work last week. Today I went into things very cautious just to assess where we are. 12 minutes into warm up left knee started to really bother me. I finished the 15 minutes and switched to elliptical - no pain. Bike, also no pain. Went back to running with no pain at all. Upper right side of back is a mess, but that's to be expected after no PT for two weeks and an insanely stressful two weeks of work. The goal now is to build a solid base for the next few weeks, then hammer out the next round of training.

I'm still meal planning and trying to rest as much as possible. This cycle the name of the game is to keep up the same eating/resting/working out habits (with some more specific workouts at goal pace) AND putting a huge emphasis on strength and conditioning.

Let's do this!

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