Training Log Archive: billh

Got a shock on the scale this am ... geesh time to implement IF ... debating whether to call the achilles an injury ... woke up sore ... but could still run so has not interupted train ing

Garmin had trouble finding satellite so mileage a little short

C • ice after runs. calf raise... 3

not running today, probably dust off the weight room and do a strength workout, mix of dead lifts, squats, and presses, ala Rippetoe's Beginning Strength where he spent 60 pages detailing how to do a back squat, think I have it somewhat dialed in. start out super low weights, been doing empty bar warmups the past month so reminding myself of the technique. hopefully, I can incorporate one or two sessions per week, especially during base and Phase 2. interesting to see how it feels with the increased run miles. should be OK because give my joints and ligaments a rest from high impact running.

Rippetoe Olympic lifts, 3 sets of

Back Squat: 100 lb ( 6-10 reps)
Bench Press: 80 lb ( 6-10 reps)
DL: 95 lb (6-10 reps)

starting out slow, don't want to hurt myself, felt pretty solid

I nice little jaunt in the hood to get in my 24M for the week, completing JD Phase 1 Week 5 of base, out of 7, two to go. it was cold out but every inch of my head was covered from the hat, to the ski goggles to the neoprene face mask, which had me breathing humidified CO2 enriched, O2 depleted air, just like in August in St Louis. I think it was in the 20F or lower but I was overheated with two layers of technical warm wear, fleece stuff. Even the goggles fogged up and froze so had to lift them up. Nothing was cold on me, even into the wind. It could have been 60F in May and felt the same.

Trying to decide what to think about these Hoka Cliftons I got used off ebay. They must have less than 100M on them by the wear. The soles are so soft you can push them in with your thumbs, yet running in them feels hard, even though I put in the Sole Lite Silver insoles to provide some support. those insoles are hard as rocks, but the Cliftons on their own are so loose and floppy, they feel like I'm running in sandals. the Sole inserts helped a little. I still don't like the Cliftons, but might use them for these short E runs just to explore my stride and foot placement. I concentrated on the pronation of the right foot, and coming around the outside of the foot and push off with the big toe, so my achilles felt good. Thinking "stable" . . . and strong from the hip on down. Everything bad happens on my ride side, likely due to an overly stiff hip joint. Hma, quad, knee, calf, achilles, PF, had it all. All on the right side. Unless I tried to train through it, then got injured on the left due to compensation. Doh. well, hoping to better days with a solid base. Never ran this many weeks in a row with so many consecutive days of running so I'm really surprised I made it this far with no major injuries. keeping an eye on the right achilles, so far it is just stiff and not painful. but I'm worried it my go on a tough run. so definitely not doing any M training until the FB #4 4M race next Sat, which I'll do as my "M" run of the week. Fun Times. Wow, only two more weeks of base, then I get to do an interval workout. I won't know what to do with myself. Geesh. It's like a reward. Can't wait. Suffering through base, harder than I thought, but definitely building confidence, and hopefully durability.

warmup

Mile 1: 8:25, HR 145
Mile 2: 8:33, HR 150
Mile 3: 8:43, HR 156
Mile 4: 9:12, HR 155
Mile 5 (0.33M): 3:18 (10:03 pace), HR 155 . . . time to pull the plug since I slowed to a death march.

C • Hey you did it! 7

warmdown, crawl home and ice.

this was a challenging run. been thinking about it all week and wondering if I could complete it after a full week of base. well, I found out and the answer was "NO". did this on Grants Trail to be able to control the pace. trailhead is exactly 1M from my front door so that provides a nice warmup. then on the trail headed south, beautiful day, 32F, sunny, light wind. my goal was to hold a 8:30 pace, JD M, for "mental", or "marathon". and the first mile was great, dialed it in, no problem. then second mile, lost a little focus and saw 9:00 on my pace time, and had to speed up to barely get in the 8:33 range. then time for the turnaround, and I then remembered that Grants Trail south is a slight downhill, so headed back north is slight uphill, boy that makes a differences on these longer runs. I was struggling to keep it under 9:00, so Mile 3 got in a 8:4x, then Mile 4, realized along with the uphill gradient, the wind was in my face, and fatigue really setting in. death march. so I wrapped it up a little early and just E ran it home. lesson learned. these M pace runs are no joke. well, this was a Q workout. the 8:30 is probably the correct pace. just need a little more fitness.

Nother base run to metro link train commute ... enjoying finding new routes through the hood ... catch some park ... put the atr to good use
.. looking forward to the big M workout tomorrow. Eventually need
To find a group run for those

Jd Q Workout with 8 strides to metro ... legs felt great ... some soreness in right Achilles ... iced last night but warmed up nicely this morning. ..tried not to bang the steep downhills ... jd ie the bible .. warns against this

C • way to sneak another speed ... 3

Run to metro link ... easy morning base . Gonna try this all week ... lots. More comfortable than bike ...

Weigh ed pack ... 12 lbs ... so getting a strength workout. As long as the body not getting injured guess it's ok. Minor aches get better as run progresses . Really banging the downhills.

C • JD is so paranoid about dow... 2