Sunday Jan 7 |
 | Orienteering 57:47 [1]*** 4.2 km (13:45 / km) +325m 9:55 / km | |
| ahr:119 15c slept:6.5 shoes: VJ Twister (US size 10.5) - 2 |
| Training at Almaden Quicksilver. I was quite tired and sore after yesterday, particularly my left knee joint--on the inside of the joint, where it hurt while skiing and snowshoeing almost 2 weeks ago. During the "sprint", which I mostly jogged around, it hurt to lift my knee forward, which was necessary to climb the hills. My left achilles hurt briefly, but I think it was acute pain from the friction of the shoe--maybe my feet have grown.
The terrain was interesting and I enjoyed it once I got physically and mentally warmed up. |
| Running - Road / Track (dirt road) 10:30 [2] 1.4 mi (7:30 / mi) +55m 4:09 / km | |
| ahr:150 max:164 shoes: VJ Twister (US size 10.5) - 2 |
| Run back to the car after orienteering. I had to hustle, so that we could get Anna to the airport in time. |
Saturday Jan 6 |
| Running - Terrain 46:31 [2] 6.65 km (7:00 / km) +200m 6:05 / km | |
| ahr:142 max:161 slept:4.0 shoes: VJ Twister (US size 10.5) - 2 |
| At the U.S. Team training camp, we went for a terrain run at Joe Grant Park, South, led by Tapio Karras. I felt good and had no pain in my calf or hamstring. |
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| C • Inquiring minds want to know 2 |
| Orienteering 2:20:00 [2]*** 11.0 mi (12:42 / mi) +1130m 6:00 / km | |
| ahr:150 max:169 32c shoes: VJ Twister (US size 10.5) - 2 |
| Ran a route-choice and downhill sprint practice course designed by Swisscheese at Joe Grant North. The logged time, distance and climb include the runs from (11 min) and to (9 min) the parking area. I felt pretty tired by the end of the course, and I had some tendonitis on my left knee joint and some chafing from the o-shoes rubbing on the protuberances of my ankles. |
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| C • Travel to Aptos 4 |
Friday Jan 5 |
| Running - Road / Track (some trail, too) 27:25 [2] 3.6 mi (7:37 / mi) +153m 4:11 / km | |
| ahr:139 max:161 slept:7.4 shoes: Brooks Trance 5 - 1 |
| Ran to Sawyer Camp N. extension, out the trail to the paved part for a few minutes, then back. I felt good and didn't have more than a hint of pain in either my right hamstring or left calf. The "hint" was some tightness in the upper gastroc, just below the knee--higher than the pain had been over the previous weeks. |
Thursday Jan 4 |
| Note | |
| slept:6.0 (rest day) |
| Driving from Seattle to Millbrae all day. My right hamstring kept spasming in the car, creating mild but annoying pain. I decided to massage it by sitting on an empty water bottle. I don't know if this helped it in any way, but at least it relieved the unpleasant sensation for some time. |
Wednesday Jan 3 |
| Note | |
| slept:2.0 (rest day) |
| Still packing and moving stuff, in preparation to go to Millbrae. I did more heavy lifting (including more overhead lifts) while moving stuff into the storage locker. My deltoid and trapezius muscles are going to be ripped. ;-) |
| Strength / Weights (moving) 30:00 [2] | |
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| More heavy lifting while moving stuff to storage. |
Tuesday Jan 2 |
| Note | |
| slept:7.0 (rest day) |
| Packing and moving stuff in order to vacate the house and prepare to live in Millbrae for 2.5 months. While putting things in the storage locker, I did a fair amount of heavy lifting, which I guess I should log as weight training. My legs--especially my two probably mildly strained parts: left calf and right hamstring--felt tired and sore from doing so much standing, lifting and carrying. |
| Strength / Weights (moving) 30:00 [2] | |
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| Heavy lifting while moving stuff to storage. |
Monday Jan 1 |
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| Event: US Team Training Camp
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| Note | |
| slept:5.5 (rest day) |
| Helped at Club Northwest's Resolution Run, then packed stuff and prepared to vacate the house and leave town. I also spent a few hours reorganizing my mom's storage locker, using some newly-acquired shelves. This involved some lifting, but nothing too heavy. |
| Note | |
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| Training Plan (working draft)
General principles
- always take at least one day off per week
- generally keep activity balance of about 60% running, 20-25% biking, 10% paddling, 5-10% other
- phase in increases in volume or intensity gradually, especially when starting a new activity
Rest phase -- 4 weeks
- no training
- at most 2 exercise days per week (active rest, e.g. hiking/biking easy for recreation)
Base phase -- 12 weeks
- build from 6 to 20 hours per week
- do majority of training in aerobic zone, preferably upper aerobic
- begin one day per week of lactate threshold training after 4 weeks
- phase in strength training: 1-3 sessions per week
- take an easy week every third or fourth week
Activity-specific strength phase -- 6 weeks
- taper from a max of 20 to a max of 14 hours per week
- keep strength training (2-3x /wk), but scale back volume
- do hill intervals and other fast repetitions 1-3x per week to develop activity-specific strength/power
Anaerobic interval phase -- 6 weeks
- reduce strength training
- keep doing activity-specific strength/power reps, but scale back frequency and volume
- do anaerobic intervals to improve VO2max, 1-2x per week
...to be continued... |