Sunday Dec 30 |
 | Running - Trail / Grass (some terrain, too) 1:00:00  6.2 mi (9:40 / mi) +380m 5:03 / km | |
| ahr:138 max:161 slept:8.9 shoes: Brooks Cascadia (gray) |
| I went for an easy run with the O map at Shell Ridge Open Space in Walnut Creek. My route The trails were pretty sloppy, and I accumulated up to 1.5 inches of sticky mud on the bottoms of my shoes at times, which felt funny. I had planned to do a trail run. This plan and my fear of poison oak kept me mostly on the trails, although the forest looked very inviting (mostly wide open and very little PO), and I did take a few shortcuts when the trails didn't go where I wanted to.
My legs felt pretty strong and quick once they got well warmed up. It was one of those runs where it felt like the training must be paying off. |
Saturday Dec 29 |
| Calisthenics / Dance (form drills) 9:20  0.67 mi (14:00 / mi) +10m 8:19 / km | |
| ahr:123 max:148 slept:8.2 shoes: Brooks Adrenaline - 1 |
| I did some form drills on the front walk and driveway at Sarah and Franz' house: butt kicks, high knees, straight leg ball-of-foot bounding, grapevine, backwards running, skip-bounding. I started easy and increased power as I warmed up. I twinged my left foot/ankle at one point while running backward, but it didn't hurt subsequently.
Sleep = 7 hours last night + 1.2 hour nap. |
| Strength / Weights 11:40  | |
| ahr:115 max:158 shoes: Brooks Adrenaline - 1 |
| After my form drills, I did some upper and lower body strength work: bar dips, push ups, sit-ups, lying and standing back raises, hamstring/back curls against body weight, one-legged squats, calf-raises, bench jumps (up/down/hop-in-place, repeat several times in quick succession).
I did some leg stretches after the workout. |
Friday Dec 28 |
| Running - Road / Track (some trail/grass, too) 27:00  2.82 mi (9:34 / mi) +120m 5:15 / km | |
| ahr:128 max:138 slept:6.0 shoes: Brooks Cascadia (gray) |
| I'm in Walnut Creek visiting my grandparents. I went for an easy run to Acalanes Ridge Open Space, a bit on the trails there, and back.
The logged pace/distance is a guess. |
Thursday Dec 27 |
| Running - Road / Track (some trail, too) 49:19 [2] 6.47 mi (7:37 / mi) +120m 4:29 / km | |
| ahr:140 max:151 slept:7.9 shoes: Brooks Adrenaline - 1 |
| Ran out the Sawyer Camp Trail to the 4 mile mark and back, doing 3x 1-mile threshold runs (logged separately) in the middle of the run. My left knee/hamstring is sore today, so I stretched it well after warming up, then again after the run. |
| Running - Road / Track tempo (road) 18:06 [3] 3.0 mi (6:02 / mi) +45m 3:35 / km | |
| ahr:161 max:177 shoes: Brooks Adrenaline - 1 |
| 3x 1-mile threshold runs, w/ 800m jogging between reps.
Miles: 5:53, 5:53, 6:20 (+35-40m) |
| Calisthenics / Dance (DDR) 8:52 [1] | |
| ahr:100 max:121 shoes: Brooks Adrenaline - 1 |
| Woo-hoo! A quick DDR session before Terry packed up her computer. It was not my best work. |
Wednesday Dec 26 |
| Running - Road / Track 47:43 [2] 6.31 mi (7:33 / mi) +155m 4:22 / km | |
| ahr:147 max:158 slept:7.5 shoes: Brooks Adrenaline - 1 |
| Run out Sawyer Camp N. extension and back. After the turn-around point, I did 4x50 strides (29.x seconds each) with 1.5 minutes rest between (logged separately).
Some hamstring pain on both sides, but not too bad. |
| Running - Road / Track intervals (road) 1:57 [5] 0.45 mi (4:20 / mi) +10m 2:31 / km | |
| ahr:151 max:177 shoes: Brooks Adrenaline - 1 |
| 4x50 strides fast, with 1.5 minutes jogging recovery between reps. |
Tuesday Dec 25 |
| Note | |
| slept:8.0 (rest day) |
| Ho, ho, ho. I had a nice time visiting in Chico then went to Millbrae to see Terry in the late evening. |
Monday Dec 24 |
| Running - Trail / Grass (some terrain) 34:40  3.65 mi (9:29 / mi) +200m 5:03 / km | |
| ahr:137 max:159 slept:8.0 shoes: Brooks Cascadia (gray) |
| I went with mom, Paul, Franz and Kelsey to Bidwell Park, a beautiful city park in Chico and one of the biggest city parks in the country. They walked while I ran. After about 3.5 minutes, my left, medial hamstring tendon was twinging and quite painful. I took a few minutes to stretch vigorously, and my leg felt fine for the rest of the run--I hope I can repeat this feat if/when it flares up in the future. |