Sunday Feb 18 |
 | Note | |
| rhr:44 slept:8.2 (rest day) |
| RHR shortly after waking, at around 7:30. |
Saturday Feb 17 |
| Note | |
| slept:8.2 (injured) (rest day) |
| This morning in bed, a while after waking, I had a sudden burst of burning pain on the medial side of the joint surface, as if my tendon was inflammed where it met the bone. I must have unknowingly moved or bent my leg funny. The pain gradually went away over the next 10-15 minutes. This is a place that I've developed tendonitis (on both legs) during ultra running events in the past, e.g. 1999 Knee Knackering, and it hurt some when I lifted my leg in front of me in December (but was it my right, my left or both legs?), when Roger and I did some course scouting on skis and snowshoes for the 4th D AR winter course. |
Friday Feb 16 |
| Note | |
| slept:8.6 (injured) (rest day) |
| I'm taking a day off because of my L knee pain. 1st day of sleep diet. |
Thursday Feb 15 |
| Note | |
| rhr:51 slept:9.8 weight:168lbs |
| RHR upon waking at 10:07; weight after breakfast, clothed but not shod. I'm not sure why I slept so long or whether I'm really benefitting from that much sleep. Maybe it's time to go on a sleep diet. |
| |
| C • you need a sleep diet 5 |
| Running - Road / Track (road) 10:50 [1] 0.91 mi (11:54 / mi) +55m 6:14 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Started on a run, but there was a fair amount of pain behind my left knee, so I adjourned. I hate injuries! It's always hard to know how to handle them. Some go away by themselves, and others need time off. This one seems like the latter type, but how much rest should I take? Argh! |
| Calisthenics / Dance (DDR) 3:00 [1] | |
| |
| Did a song to demo the game to Nick (Terry's brother) and Deena, then did one more afterward. Then I stopped, because my knee hurt a bit. |
Wednesday Feb 14 |
| Running - Road / Track (bit of trail, too) 19:00 [2] 2.28 mi (8:20 / mi) +105m 4:32 / km | |
| slept:8.0 shoes: Brooks Cascadia (lime green!) |
| Run to Mills Canyon, a bit of the way down the trail, and back. |
| Cycling (mtb road) 1:00:49 [2] 15.31 mi (3:58 / mi) +210m 2:22 / km | |
| shoes: Nike ACG cycling shoes |
| Rode up Murchison, down the Sawyer Camp Trail to the end, and about 1/2 mile beyond, then back via the same route. My legs felt sort of tired, especially compared to how they felt on yesterday's run, but they felt somewhat better toward the end of the ride. I pushed sort of hard going back up the hill on the Sawyer Camp, with 4:24 and 5:16 for the last two miles (+120 and +180 feet). |
| Running - Trail / Grass (and some road) 34:39 [2] 4.33 mi (7:59 / mi) +5m 4:57 / km | |
| shoes: Brooks Trance 5 - 1 |
| 10 min. very easy wm-up before and 24:39 wm-dn after threshold intervals. I tried to do some backwards running (as a strength exercise) during the warm-down, but it hurt my left knee quite a bit, so I stopped after a few steps.
|
| Running - Road / Track tempo (track) 29:23 [3] 5.0 mi (5:52 / mi) +0m 3:39 / km | |
| shoes: Brooks Trance 5 - 1 |
| I ran 5 x 1 mile threshold intervals, with 1 minute rest in between reps. I was aiming for 88 second laps, and it felt pretty easy to run this pace, although I did get just a bit tired starting on the last half of the second or third ones. On the fourth rep, I tried tensing my abdominal muscles and rotating my lower pelvis forward. This made the running feel significantly easier, although I could feel a bit of pull on my hip flexors. It occured to me that this was not a controlled experiment, because the position of my pelvis was not the only thing that changed when I tensed my abs. This also produced less side-to-side rocking of my pelvis, which provided a firmer platform for my leg to push against and probably facilitated a more efficient energy transfer. This is speculation, though. It's hard to fully grasp the biomechanics.
Anyway, tensing my abs was hard work, and I slacked off a bit and had to make a conscious effort to hold the form on the end of the fourth mile and during the fifth one. Perhaps this is something I should work on--both strengthening my abs and practicing running with my pelvis tucked under, rather than arching my lower back as much as I usually do.
My left knee hurt from time to time, but it seemed running-form-dependent. As long as I avoided holding my lower leg up, it seemed not to hurt. This was hard to precisely control, though, because the running motion is so complex and mostly under little conscious control.
Times: 5:53.1, 5:52.2, 5:51.9, 5:52.6, 5:52.8 I took my HR, starting a few seconds after finishing each one, and I counted around 160 bpm, so I guess that I was probably hitting upper 160s during the mile reps. |
| Strength / Weights (body weight exercises) 5:00 [2] | |
| |
| Did 10 one-legged squats on each leg, but I stopped at this number, because it was hurting my knees and lower legs. I then did 20 x each side pelvis raises (standing on one foot on a ledge and lifting my other foot a few inches by rocking my pelvis to the side) and 20 x both-legged calf raises and dips (so that my heels were lowered to below the level of my forefeet). |
Tuesday Feb 13 |
| Running - Road / Track (some trail, too) 57:30 [2]* 7.19 mi (7:59 / mi) +300m 4:24 / km | |
| 3c slept:9.3 shoes: Brooks Trance 5 - 1 |
| Ran around Millbrae scouting the course for the Millbrae Street Scramble. The run was in segments, as I stopped a few times for several minutes to scout control locations and note map corrections. My legs felt zippy, with a long, easy stride, and I did some light fartlek, which quickly tired me out, since I don't have good anaerobic capacity yet. |
| Strength / Weights (body weight exercises) 15:00 [2] | |
| |
| Core and upper body:
3 x 20 crunches (various styles), 3 x 20 push-ups, 3 x 20 back raises (various styles), 2 x 20 shoulder raises (1st lateral, then rear deltoid/triceps). |
Monday Feb 12 |
| Note | |
| rhr:50 slept:9.4 weight:165lbs (rest day) |
| RHR at 9:10 a.m., shortly after waking. Weight in a.m. with clothes but no shoes and after drinking some but eating only a spoonful of peanut butter.
When I'm in a light sleeping period during the night and wake up to change positions, I often stretch and flex my leg muscles, and this can aggravate injuries, such as the one behind my left knee (or the one in the front of my left knee before that). At least my knee wasn't too sore this morning. |