Sunday Feb 11 |
 | Note | |
| rhr:42 slept:7.8 |
| RHR at 7:56 a.m. |
| Cycling (mtb road) 1:19:36 [2] 19.63 mi (4:03 / mi) +430m 2:22 / km | |
| shoes: Nike ACG cycling shoes |
| Rode up Murchison, down Sawyer Camp, on S to Canada Rd, out a few minutes, then back via a detour out and back on Bunker Hill, then N on Skyline. My legs felt good this evening. |
| Running - Road / Track (some trail, too) 31:44 [2] 4.23 mi (7:30 / mi) +120m 4:17 / km | |
| shoes: Brooks Trance 5 - 1 |
| Up Murchison then to Sawyer Camp N. extension, out a bit, and back home the same way. My legs felt good, and the run felt easy. I kept it short, because I was worried about the pain behind my left knee getting worse. It twinged a few times during the run, but didn't generally get inflammed. It seemed to hurt when I held my leg suspended in the air in front of me too long before letting my foot plop down on the ground. If I was really careful to relax my stride and let my leg flop down in front of / under me, then the pain went away. => I still need to measure the distance of this run; logged 7:30 pace is a guess. |
Saturday Feb 10 |
| Note | |
| rhr:52 slept:6.3 (rest day) |
| I talked myself out of training today (bike ride), because my left knee could probably use another day off.... Okay, the real reason is that it's wet and dark, and I'm tired and don't feel like putting my raingear on and getting on my bike. Besides, it's an easy week.
I abstained from DDR because of the left knee. I think maybe it's that little spaghetti-strand muscle behind the knee that doesn't do anything but really hurts when it get's pulled. |
Friday Feb 9 |
| Calisthenics / Dance (DDR) 29:00 [1] | |
| slept:8.8 shoes: Brooks Trance 5 - 1 |
| Still improving. I managed something like a 94 combo (in baby difficulty mode). |
| Calisthenics / Dance (DDR) 41:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Evening session: endless versus with Terry, as usual. |
| Running - Road / Track (road) 36:21 [2] 4.57 mi (7:57 / mi) +115m 4:35 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, and out Skyline to the Sawyer Camp N. extension, then out about 7 minutes and back. I started out very slowly, because behind my left knee (upper gastroc./lower hams.) hurt a fair amount for the first 3-4 minutes, then it settled down but still felt uncomfortable for 25-30 minutes of the run. My right hamstring didn't hurt as much, but it bothered me to start with, then ached dully for the whole run, like a muscle that has been overworked--wierd! My legs generally felt a bit tired. Could it be the DDR?
My legs felt like going fast, and I was hoping to run some sprints, but that was clearly not a good idea, so I just did some very light fartlek, letting my stride briefly roll a bit faster when I felt like it. I also decided to do a single threshold run (logged separately) on the way back uphill from Larkspur to Hillcrest, and it felt pretty good. Oddly, my pains seemed to subside a bit during the faster running. |
| Running - Road / Track tempo (road) 3:54 [3] 0.6 mi (6:29 / mi) +25m 3:34 / km | |
| shoes: Brooks Trance 5 - 1 |
| Harder running from Larkspur to Hillcrest. |
| Strength / Weights (body weight exercises) 11:30 [2] | |
| shoes: Brooks Trance 5 - 1 |
| 3 x 10 one-legged squats, each leg (bending legs to 75-95 degrees); started a 4th set, but stopped because my left knee hurt (in front under the kneecap)
2 x 20 push-ups, 2 x 20 rotating crunches (held 2-3 sec. each), 2 x 20 rotating back raises |
Thursday Feb 8 |
| Running - Trail / Grass (some road, too) 47:00 [2] 5.9 mi (7:57 / mi) +280m 4:19 / km | |
| ahr:142 max:155 slept:8.3 shoes: Brooks Cascadia (lime green!) |
| Ran out and back on Sawyer Camp N. extension dirt trail, then to Mills Canyon and for a lap around the trail there then home. If I were Swisscheese (and of course I aspire to be him ;-), I would log it as 50% trails / 50% roads. My left lower hamstring tendons continue to hurt a little at the beginning of workouts, but they felt fine after 8-10 minutes. Toward the end of the run, my legs were pretty zippy on downhills and even flats.
The average and max HR numbers are a guess, because I didn't wear my transmitter strap. |
| Calisthenics / Dance (DDR) 40:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Endless mode versus with Terry. We cycled through all 22 songs we have and hit a few re-runs. I've got a long way to go, but I'm getting so much better! |
| Note | |
| |
| uvwxxx. I resisted no temptations. It was a good day. |
| |
| C • uvwxxx 2 |
Wednesday Feb 7 |
| Running - Road / Track warm up/down (road) 56:53 [2] 7.13 mi (7:57 / mi) +140m 4:40 / km | |
| ahr:137 slept:8.7 shoes: Brooks Trance 5 - 1 |
| Run down the Sawyer Camp Trail to the 3.5 mile mark and back. I did 6x 35 stride fast surges (logged separately), and I had planned to do 3x 1 mile threshold runs on the way back, but ended up just doing ~1k (logged separately), walking for a few minutes, then jogging the rest of the way home. On the first threshold run, I had what seemed at the time like irregular heart rhythm, but I now think it was actually a combination of stomach gas/discomfort (due to no breakfast before running) and the beginning of the end of my HR transmitter strap batteries. 25 min. wm-up (at ~6:50/mile avg) before fast strides, jogging recoveries between fast runs, and ~25 min. wm-dn (at ~8:40/mile avg) after my workout. |
| Running - Road / Track intervals (road) 2:00 [5] 0.48 mi (4:09 / mi) +4m 2:32 / km | |
| shoes: Brooks Trance 5 - 1 |
| 6x 35 strides fast, starting every 1.5 minutes. The runs felt fairly good, but there was a hint of pain during one or two of the reps on my left knee, where it hurt a couple weeks ago. |
| Running - Road / Track tempo (road) 3:42 [3] 0.62 mi (5:57 / mi) +6m 3:36 / km | |
| shoes: Brooks Trance 5 - 1 |
| 1 mile threshold run, cut short at 1 km. My legs felt fine running this pace. |
| Calisthenics / Dance (DDR) 20:15 [1] | |
| shoes: Salomon trail/AR shoes |
| Couples with Terry. |
| Cycling (mtb road) 30:50 [1] 6.37 mi (4:49 / mi) +135m 2:49 / km | |
| shoes: Nike ACG cycling shoes |
| Evening ride out Skyline, then the Sawyer Camp N. extension to the parking/entrance area and back. My right hamstring and the connective tissues behind my left knee hurt some. I was dressed in rain gear, but the rain held off, so I was a bit too warm. |
Tuesday Feb 6 |
| Calisthenics / Dance (DDR) 27:00 [1] | |
| ahr:96 max:126 |
| Some DDR with Terry. Last week's training must be paying off, because I was a bit better than before. I'm still having trouble hitting the sweet spot on the pad, so I'm getting misses when I do the steps too sloppily. |
| Running - Trail / Grass (some road, too) 40:12 [2] 4.6 mi (8:44 / mi) +280m 4:34 / km | |
| ahr:142 max:157 rhr:45 slept:8.8 shoes: Brooks Trance 5 - 1 |
| Run to Mills Canyon, two laps of the main canyon trail, and home. The main trail has been re-routed near the bottom, to go up around a landslide. It adds maybe 15m climb to the loop. The run felt okay, but my upper calves and/or lower hamstrings were somewhat stiff and sore in the beginning.
My morning HR continued to drop. |
| Calisthenics / Dance (DDR) 15:00 [1] | |
| max:117 shoes: Brooks Trance 5 - 1 |
| Tried continuous light mode. Some of the songs were not light and were over my head, but it was fun to try some new stuff. I had a some trouble concentrating for most of the time, maybe because it's late in the evening, and maybe because I was doing some cartography (which is mentally tiring) earlier. It occured to me that DDR is a bit like orienteering in that it is beneficial to look a bit ahead (but not so far ahead that you get distracted from what you're doing right now and make a mistake). |
Monday Feb 5 |
| Note | |
| rhr:50 slept:8.4 weight:166lbs (rest day) |
| Planned rest day. My calves are sore today, especially my left, upper gastroc. I did a lot this week, but I'm still looking forward to training again tomorrow--nice! My morning heart rate was in the mid-to-upper 50s last week; maybe today's drop is due to coming down from altitude (~7000 feet). Weight is with clothes on but no shoes. |