Training Log Archive: billh

phew, might just do my 3x1T intervals tomorrow in the morning at Maplewood track due to heat, no reason to pile on the suffering, they will hurt enough, plus the air is super crappy at 7pm right? orange alert today

http://stlouisco.com/HealthandWellness/Environment...

C • Agree! Actually, I was goi... 8

am commute plus 12 minutes of 6 min intervals, 150W warmup and 220W.

light core

stopped by the high school practice on the why to work . . . on the menu for the day, 6x800m on the finishing 800m of the blackburn xc course, likely workouts like this helped the team beat perennial powerhouse SLUH at Districts last year . . . by 1 point! billy is still working out with the high school team to get in his miles for this fall at Whittier. can't wait for the alumni race where the fast alumni return to race against the high school kids. they should handicap that race, there are some fast alums!

pm commute home . . . no sweat.

am commute

pm commute

warmup on infield of Maplewood HS track . . .

JD Q workout #1 for the week:

4x800 I on 3R:
3:37 (3:37 R)
3:43 (4:31 R)
3:57 (3:27 R)
4:03 (5:03 cooldown)

man, that was a tough workout for me, just soaked through with sweat halfway through.

have to give up all pretense of a 6:00 mile this season and come to terms with a 7-8:00 mile. well, time to take stock of the lessons for the year, not worry about time, and just crank out the training, which is what I enjoy really.

C • well, don't feel bad, it w... 3

Moss Field is resurfaced a nice deep red-brown, no stripes yet.

calf was OK this morning, felt a little stiff but loosened up and didn't bother me, wasnt going fast enough to injure it, haha, one benefit of being slow.

left calf is still tender to touch. but didn't hurt on the Hub ride which was pretty intense. might try the JD 4x800 I tomorrow, hopefully 800 won't be too intense.

ps--just noticed the right calf is also tender at that point but to a titch less . . . but no problems on the right, huh. well, I'll test it out tomorrow am.

Hub ride, started with the 7:30 ride, huge number of riders, perhaps 80+ . . . got shelled on Clayton, waited up for 7:45, rode with them up Sugar Creek, then drifted off the back. my endurance has just gone to heck.

light yard work, trimming, weeding, sweeping . . . but due to the heat, felt like a workout.

still holding out hope to race tomorrow, mainly to "get my money's worth", hate DNS when I've already paid. It's a heavy price in driving time and humiliation, likely logging a slower time than last year is no fun. But will serve as motivation for the next training year.

The calf is still tender to the touch if I really dig into it so likely it will hurt toward the end of the race. I'll make a final call Sat am.

Any words of advice pro or con?

looking back on my training . . . trying to figure out why I am where I am . . .

I put in a lot of base . . . for me . . . in the past six months. but really not enough tempo work I think. or my easy runs have been too easy. or I am doing my R workouts wrong. and I haven't completed JD Phase 3 yet, only made it into 3 weeks before too fatigued to hack it. only restarting now, completed Week 1 just this week. So there are some pretty big holes and shortcomings in my training. I should probably not be surprised I am where I am.

C • well, since you ask, one co... 7

light core

220W interval just to test the lungs, felt good . . . while watching Revanant bear attack, time flew!

commute to work

bike commute home

reflecting on the BRR 200m R workout . . . wonder if that highlights a weakness in my training. maybe I am doing the rep too fast and the recovery too slow? sometimes my recovery stretches to 2:30-3 if I stop for a drink. maybe that is too long. the BRR coach said it was more of a rhythm workout, rather than speed, of course all their speedwork is geared toward a 5K at end of summer. it said "mile pace" but the helpers were reading 5K goal times to form the groups, or rather the corresponding mile pace for a 5K, like 21:00 5K would be approx 7:00 pace.

anyway, not fun getting dropped on the recovery jog from Group #2. ! that was an eye opener, especially since I was running the actual repeat as fast as those guys. shows me recovery period is as important as the rep itself.

they have a 1M TT next Wed, selling the Macklind hard to this group. if no Senior Games, might do the TT. less travel time.

C • tempting! have to look up t... 3

light core

bike commute home, no pain . . .

regular bike commute to work . . .

stopped by Blackburn Park to check on the XC practice, they were doing hill repeats, billy was checking it out.

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.