Sunday Jan 28 |
 | Running - Road / Track warm up/down (road) 7:00 [1] 0.58 mi (12:04 / mi) | |
| ahr:122 max:151 slept:5.9 shoes: Brooks Trance 5 - 1 |
| Very light warm-up jogging from the car to the start area before 10k run on the South end of the Sawyer Camp Trail. There were 5k and 10k options, maybe 120-150 people participating, and the run was organized by the Dolphin South End Running Club. Since I'm not a member, I had to pay the higher, $5 entry fee, rather than $3. The registration process only took about 1 minute: 30 seconds to sign my name, pay and take my tyvek shirt tag, and 30 seconds for me to stand there dumbfounded trying to figure out what step must have been overlooked in order for me to get through registration so quickly. After registering, I took off my running pants and jogged around, more or less in place at the starting line, waiting for the start. |
| Running - Road / Track tempo (road) 36:26 [3] 6.21 mi (5:52 / mi) +15m 3:37 / km | |
| ahr:167 max:173 shoes: Brooks Trance 5 - 1 |
| Ran the 10k DSE run. This was a threshold workout for me, so I had planned to run around 5:55 mile pace for the whole run, and I settled into 7th place at what felt like about the right pace for the first several minutes. It turned out I went a bit faster than I intended at the start, but I tapered off a bit and ran the remaining miles more or less around goal pace. My legs felt somewhat tired after about 1.5-2 miles, but they felt better after the turn-around. The lead group slowed down some at the halfway point, and I ended up passing them at about 4 miles. I held my pace pretty steady and, to my surprise, ended up crossing the line in front by about 15 seconds. I had thought that one of the guys was running on my shoulder and was going to kick it in, but I was obviously wrong. The weather was nice for running: cool but not cold and overcast but not raining more than a few sporadic sprinkles. After hurting some in the morning, when I unthinkingly stretched and extended my leg in bed, my left knee barely hurt at all during the run and wasn't inflammed afterward, as far as I could tell. My pesky right hamstring continues to complain at a low level, neither getting worse or better, so I'm guessing it's scar tissue adhesion pain or something. I'll still keep an eye on it, though.
Half-mile splits and avg/max HRs: 2:54 151/163, 2:53 164/167, 2:58 166/168, 2:57 166/167, 3:00 166/167, 2:54 169/171, 1:13 169/171, 2:54 169/170, 2:57 170/173, 2:57 170/172, 2:59 170/172, 2:58 171/173 |
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| C • winning 10ks 2 |
| Running - Road / Track warm up/down (road) 12:14 [2] 1.52 mi (8:02 / mi) +10m 4:54 / km | |
| ahr:142 max:154 shoes: Brooks Trance 5 - 1 |
| Warm-down jog after 10k. |
| Calisthenics / Dance (DDR) 42:00 [1] | |
| shoes: Salomon trail/AR shoes |
| 26 minutes before dinner and 16 after. I sucked less than I did yesterday--down to two left feet from three. Also, I realized that my cord was getting jarred loose from my pad, which was causing it not to respond, and it was tremendously more satisfying after I fixed it. |
Saturday Jan 27 |
| Running - Road / Track (some trail, too) 42:16 [2] 5.01 mi (8:26 / mi) +130m 4:51 / km | |
| ahr:138 max:154 slept:9.8 shoes: Brooks Trance 5 - 1 |
| Easy jog out Sawyer Camp Trail N. extension and back. I ran very gently, so as not to completely extend my left leg and aggravate my knee injury. It's too bad, because extending my legs--to do fast strides and hills--is exactly what I should be doing at this time of year. Anyway, my careful running seemed to work quite well, although I had also taken a prophilactic 800mg of Ibuprofen an hour or two before the run, so that might have dulled pain I otherwise would have felt. I did feel little twinges a few times, mostly in the second part of the run, but there was no soreness after cooling down post-run, so I consider the run a success. Tomorrow, I plan to run the 10k at the S. end of the Sawyer Camp Trail as a threshold run.
Since it was overcast and damp, I wore the long-sleeve MerGeo.com team Craft shirt and my black running pants, but this was too much clothing, and I was on the warm side.
I tried talking with Roger and Nic (my brother) on my cell phone while running, using the hands-free bluetooth earpiece. It worked okay for the most part, but it bobs when I run, which makes a thumping sound for the person at the other end, and whenever I was too close to I-280 or there was a breeze, it made it hard for me and/or the other person to hear.
The yo-yo sleep schedule yo's on... |
| Calisthenics / Dance (DDR, baby!) 10:00 [1] | |
| shoes: Brooks Cascadia (lime green!) |
| Terry got some highly discounted metal pads, so we almost have the arcade DDR setup. I sure am bad at it. I had to turn off the feature that displays, "FAILED" at the end, or it would have stripped away the final shreds of my self esteem. As if to add insult to injury, my pad stopped working in the middle of my last dance. Somehow, my performance improved after that.
So, there appear to be a few hardware bugs to work out, but this should provide some good cross training. |
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| C • Metal pads 8 |
Friday Jan 26 |
| Cycling (mtb road) 43:00 [2] 10.44 mi (4:07 / mi) +165m 2:26 / km | |
| ahr:142 max:160 slept:6.3 shoes: Nike ACG cycling shoes |
| Biked up Conejo, down the Sawyer Camp Trail to the 4.5 mile mark and back. It was drizzling/misting for the first time in a few weeks, and it was pretty out. The trail had almost no traffic. My leg muscles still feel a bit crusty. I tried to keep a pretty fast pedalling cadence, in lieu of actually doing any fast striding today on foot. I found myself sometimes going 18 mph on the flats, which is good for the amount of biking I've been doing. I had decided I was going to avoid going hard back up the hill, but I found myself feeling good and hitting the tempo pretty good for the last mile of the Sawyer Camp.
Hmm, it looks like I'm on a yo-yo sleep schedule. |
Thursday Jan 25 |
| Note | |
| slept:10.0 (rest day) |
| Slept in this morning; I guess I was tired. My left knee is still sensitive to extension, so I didn't want to run, and another bike ride didn't seem worthwhile, so I'm taking an off day. |
Wednesday Jan 24 |
| Cycling (mtb road) 1:03:30 [2] 15.85 mi (3:59 / mi) +230m 2:23 / km | |
| ahr:130 max:156 slept:7.3 shoes: Nike ACG cycling shoes |
| Rode down the Sawyer Camp Trail, a few minutes past the end (up the hill to the fwy overpass), and back home. My left knee continues to hurt when I straighten my leg today, so I decided to scratch the planned 2+ hour run. Biking felt okay, better after the first 20 minutes. Kicked it a bit on the way back, including up the hill. |
| Strength / Weights (sit-ups, push-ups, etc) 10:00 [2] | |
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| Before bed: Push-ups (2x20), glut. leg raises (20 each side), crunches (30 held), back raises (30, alt. sides, reaching behind w/arm), arm raises (15 each arm, sideways, with ~10#)
Certainly a baby strength workout, but a good starting point, and I didn't break a sweat so didn't have to change clothes. |
Tuesday Jan 23 |
| Running - Road / Track (road) 40:18 [2] 5.42 mi (7:25 / mi) +160m 4:14 / km | |
| ahr:141 max:153 rhr:45 slept:6.6 shoes: Brooks Trance 5 - 1 |
| Morning run down the Sawyer Camp Trail to the 2-mile mark and back. My legs felt fairly good in comparison with yesterday, although there was a bit of fatigue/burn in my quads. My iPod battery ran out on the way back. |
| Roller-skating (inline skating) 20:16 [2] 4.16 mi (4:52 / mi) +65m 2:53 / km | |
| ahr:137 max:157 shoes: K2 VO2max inline skates |
| Skate out paved part of Sawyer Camp Trail N. extension and back. My route My lower back and left quad got tired. |
| Running - Road / Track warm up/down (road) 26:33 [2] 3.0 mi (8:51 / mi) +70m 5:08 / km | |
| ahr:125 (injured) shoes: Brooks Trance 5 - 1 |
| 12:48 warm-up jog, then ~1:10 jogging recoveries between 4 x ~133m hill runs, then 10:10 warm-down jog. My left knee--below and slightly to the outside of the kneecap--was sore before and during the run. Also, there was some soreness behind the knee, and my right hamstring and knee hurt a bit, too. I guess the inline skating was hard on my legs.
On my fourth and final hill repetition, I saw what looked like a black blob moving away from me as I ran hard up the road. As I approached the amber glow of the lights at the maintenence facility, I saw that it was a skunk and decided to cease overtaking it for the last few strides of the hill. During my warm-down run, just as I was getting back home, I saw something in the street. When I ran closer, I was amazed to see that it was another skunk! Or was it in fact another skunk? ...yes, it was....but was it really? Yes ...or was it? |
| Running - Road / Track hills (road) 1:42 [5] 0.32 mi (5:18 / mi) +36m 2:27 / km | |
| max:159 shoes: Brooks Trance 5 - 1 |
| 4 x ~130m hills, with about 30 feet of climb per hill. I took an easy jogging back recovery between each rep. My times were 27, 26, 24, 25. |
Monday Jan 22 |
| Note | |
| slept:9.0 (rest day) |
| Planned rest day. My legs feel kind of tight today, and my right hamstring hurts a bit. |