Training Log Archive: billh

pleasant bike ride into work, couldn't ask for better weather . . . too fatigued for JD R workout, try again tonight.

C • expect company 6

ride to Maplewood track for R workout then home

E warmup at Maplewood HS track . . . track was totally packed and became obvious was not going to be able to do my workout as planned 4x600m and 4x200m . . . because turned out as fate would have it, I had stumbled upon BRR speedwork night, duh.

track was super-packed like about 75-100 runners, joggers. what the heck! began to wonder if Maplewood was some secret enclave of fitness fanatics. then saw the BRR Speedwork banner and became obvious this was BRR speedwork night, duh. so just gave up my plans and did their 12x200m workout. The divided the groups by mile goal pace for a 5K so I asked for the 6:30 group. Group 1 leader said they were doing about 5:00-5:30 pace and Group 2 was more like 6:30. so lined up with them. super organized group workout, each group set off in their own lane from inner 1 to outer 8 and started in waves by the leader at the 200m mark. Did the first 5 reps with Group 2 and recognized from pretty fast master 5K guys. Soon it became obvious they do their 200m reps much differently then me. most obviously they jog the rest period much much faster, like about 1:50, so I was getting more and more gassed on the recovery jog and not able to keep up with the actual 200m rep, which felt slow to me. so had to drop back to Group 3, which was doing about a 45-50 sec rep. They did the rep painfully slow so I was passing people then the jog way too fast so dropped back on the recovery. Crazy.

Then on Rep 10 the unthinkable happened, somehow tweaked my left soleus. didn't think it was too serious so finished the last two reps even faster, passing most of the field who were tiring rapidly. then had to hobble home on the bike and even hurt pushing the pedals in the lowest gear.

looking back, two strikes against me . . . unusual factors probably contributed to the injury: 1) evening workout after sitting all day and 2) short rest, this group jogged the 200m faster than I'm used to in about 1:50, I usually take 2:30-3R but they ran the repeat unusually slow. anyway, can't run on it now. Senior Games in serious doubt. Have it iced down now and plan to rest it Th and Fri.

confirmed that Maplewood high school track is open to the public during summer; they are still answering phones at the high school, she said "sure come on over". JD workout for tomorrow is something like 4x600, 4x200. Moss Field is getting a resurface, which I heard is just a thin thin layer, which means not likely to get an entire new rebuild to an 8 lane track anytime in near future, no big meets.

light core, planks, pushups, abs, supermans

bike commute

bike commute to work, give the ol legs a rest . . .

C • route? 4

and back home again . . . seems to take longer on pm trip.

bicycle to and from Moss Field

barefoot warmup and drills

restarting Phase 3 . . . with a seemingly monster workout of 16x200m at 2R-3R . . .

42, 38, 40, 41,
41, 40, 40, 39,
39, 41, 42, 44,
41, 40, 40, ?? (almost sure I did #16)

huh, only 15 reps saved in my Garm, thought I did 16, either didn't record or I miscounted. pushed wrong button??

great morning for running, great weather for June, pretty dry nice temp, sunny, a little wind to keep things cool. last day on Moss before resurfacing so will have to find another track, guess SLU Med near Grand and Chouteau . . .

felt manageable through 12 reps then really felt "done", the last four felt like the end of the races where I ran out of gas, so probably a good workout for mentally and physically pushing through that barrier. I thought my times would drop dramatically but surprisingly not too much.

C • nice job! I like that work... 1

usually don't count yard work but this was hard, felt like a strength workout, mowed lawn,dug up heavy clay, hauled in wheelbarrow, filled sinkhole, trimmed branches, dragged branches to brush pile, turned over burned out sod, broke it up, hauled and tossed 25 lb bags of top soil and seeded grass. phew, that was tough! Sore!

forced Billy onto the bike since he's done no physical exercise at since the State meet due to the massive blister; did a night-time ride down Grants Trail with lights, had the whole trail to ourselves. once on the bike, he had a great ride. hopefully, he can start running again with the high school team this week.

too rainy for Hub ride so did light core plus 4x6 mnute on the trainer at 150W (warmup), 220W, 225W, and 230W . . . maybe we'll get out this afternoon

Riverfront Mile tonight. I'd be happy with anything under 6:30, hoping for something in the 6:2x range, which I hope would be realistic given a 6:01 recent 1500, but it is on the road yet flat and straight. Somehow I managed to convince myself that the final 100m of the 1500 was an anomaly and I can finish strong tonight. haha, we shall see.

C • well, whatever else the 15... 8

perhaps the worst race of my life . . . ever. the guy at the 1/2 M mark was reading times and I heard "3:17" so I thought "great, if I tick it up a notch I can get under 6:30 . . . the rest of the field had inched ahead of me, just the shufflers behind. about 30 misc folks in a combined open wave, all gender and ages and fitness levels. felt more like a BRR group run than a race. so heard the "3:17" and tried to tick it up a notch. there was a rec runner just ahead of me, shuffling along. I attempted to bridge up to him but the harder I tried the slower I went. after a couple hundred meters of this, I actually felt like just dropping out of the race and walking to the train, since had just passed the lacledes landing metro stop. it would have been so easy. instead, I shuffled in to a 6:58, which means I ran the last 1/2 M in 3:41, embarrassing. some dude at the finish was taking pics of every single finisher after him. I really wanted to take that camera and smash it to pieces.

I have no idea what happened, didn't feel sick but just ran with so little energy. I think the day of week and time of day had a lot to do with it. I never ever work out on Fri pm, end of a long stressful work day of a long work week.

I really have to question whether I want to drive 4 hours round trip to Columbia to run another 6:01 1500 . I really can't justify that. I would just be fuming all the way back. and dreading the race all the way there. don't really want to go through that. I would be better served, doing the JD Phase 3 Week 1 which starts next week. and find a race later in the summer to shoot for. So disappointing to train for 6 months and have this happen.

C • Well, you're right, the tim... 6

bicycle commute to work

took metro down to laclede landing with my metro pass and work id around my neck, dressed out in running kit with race number . . . found the start line about 6:20 and did my warmup on the route to the 3/4 mile mark . . . pretty nice fresh concrete. this was perhaps the best part of the whole race. the warmup. felt OK not great.

easy spin warmup plus light core

the light core

E run to Metro . . . wow, actually enjoyable to run slow. not he searing pain of racing. why do I do it? haha.