Training Archive: eboneIn the 7 days ending 2008-02-10:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
| |||||||||||||||
| M | T | W | H | F | S | S | ||||||||||||||
Sunday Feb 10 | ||
| Cycling (mtb road) 29:16 [2] 6.7 mi (4:22 / mi) +130m 2:34 / km | |
| ahr:136 max:154 slept:7.3 shoes: Nike ACG cycling shoes | ||
| Rode to Bruce's house to pick up a map of the nearby parks, so that I could get in some orienteering practice, instead of just going for a run. | ||
| Orienteering 2:12:25 [12]*** 12 km (11:02 / km) +540m 9:00 / km | |
| ahr:122 max:146 25c shoes: Brooks Cascadia (gray) | ||
| I went for a night O run at Big Finn Hill, O.O. Denny and St. Edward. The run was generally not fun, and I wondered whether it was even useful from a training standpoint or amounted simply to beating a dead horse. My legs felt tired and weak, and I felt lethargic and somewhat sleepy for most of the run. I had to push myself just to get my heart rate up into the mid 130s. I perked up a bit for the last 20-30 minutes, and my legs felt like they had a bit of pep toward the end. | ||
| Cycling (mtb road) 31:08 [2] 6.75 mi (4:36 / mi) +105m 2:44 / km | |
| ahr:127 max:153 shoes: Nike ACG cycling shoes | ||
| I rode home from Bruce's after hanging out for a while. | ||
| Strength / Weights (body weight exercises) 18:00 [1] | |
| Pelvis/hip lifts (standing on one foot and lifting the other side of the pelvis up), some ankle exercises, and the usual upper body and core stuff. | ||
Saturday Feb 9 | ||
| Running - Road / Track warm up/down 12:30 [23] 1.8 mi (6:56 / mi) +5m 4:17 / km | |
| ahr:147 max:162 slept:5.7 shoes: Brooks Adrenaline - 1 | ||
| Ran to Nathan Hale and a little back and forth on the track to warm up for the 2-mile Grand Prix race. My legs felt slightly better than they did yesterday, but they were still quite tired. | ||
| Running - Road / Track race (track) 10:43 [4] 2.0 mi (5:21 / mi) +0m 3:20 / km vdot: 59.4 | |
| ahr:172 max:182 shoes: Nike Zoom Waffle - Husky color | ||
| 2-mile Grand Prix series race. Since I felt lousy--sore and tired from a hard week of training--leading up the event, I gave myself permission not to push, and I just cruised comfortably fast. My heat (the second fastest) went out really fast; I hung back and still ran a 76 first lap--d'oh! I was sure I would pay dearly by dying later, but the rest of the run went pretty well, after all. Actually, I'm very pleased with this performance, given the time of year and it being on tired legs. My splits and avg/max HRs: 75.9 153/172, 80.9 173/174, 80.9 174/175, 81.5 176/177, 81.8 175/176, 81.3 174/176, 82.4 176/179, 78.7 177/182
I saw Dean Vergillo (COC and Eastside Runners member) running the first race, and he brought up the tail end of the field with a 10:20--good for him! I saw Sally Bergesen and Liz Stahl there, too. Sally ran 11:24, nearly half a minute faster than she had in the previous series event, a 2-mile road run. Liz ran a 6:20-something first mile--not good for her--and called it a day. Sally (W40?) wasn't the top woman, though, as one of the Club Northwest women was in my heat. I wondered how she did, so I asked Liz after the race: Me: "How did Lauren Matthews do?" Liz: "You mean Megan Johnson?" Me: "Oh, yeah. I always confuse the two of them." Here's a picture of Lauren just in front of Megan at a cross country race. Liz kindly pointed out that they really don't look all that much alike. Anyway, Megan ran 10:59. | ||
| Running - Road / Track (road) 53:00 [2] 6.84 mi (7:45 / mi) +170m 4:28 / km | |
| ahr:138 shoes: Brooks Adrenaline - 1 | ||
| After the 2-mile run, I ran to GHCU to make a deposit, then to Hamlin, on the trails there, including a threshold run (logged separately), and back home. My legs felt tired but not tired to the point that I felt like I couldn't really run properly. | ||
| Running - Trail / Grass 21:30 [2] 2.21 mi (9:44 / mi) +65m 5:32 / km | |
| ahr:134 max:148 shoes: Brooks Adrenaline - 1 | ||
| The easy part of my running at Hamlin. | ||
| Running - Trail / Grass tempo 5:30 [3] 0.85 mi (6:27 / mi) +12m 3:51 / km | |
| ahr:156 max:161 shoes: Brooks Adrenaline - 1 | ||
| I ran moderately hard (around threshold pace) from the North part of the park down to where I had stashed my pack at the South end. | ||
Friday Feb 8 | ||
| Running - Road / Track (road) 36:46 [12] 4.38 mi (8:23 / mi) +110m 4:50 / km | |
| ahr:129 max:156 slept:7.4 shoes: Brooks Cascadia (gray) | ||
| Late in the evening, I ran to the grocery store and back, then a bit more around the neighborhood. I felt pretty tired, both in my legs and in general. I discovered a short bit of trail going into Thornton Creek Park North--cool. I spent a few minutes hanging out by the creek, which seemed pretty full with rainwater. My right big toe continues to hurt when I put pressure on it. I hope it's not anything serious, like a stress fracture. | ||
| C • Thornton Creek 4 | ||
Thursday Feb 7 | ||
| Running - Road / Track (some trail, too) 1:41:59 [2] 13.19 mi (7:43 / mi) +200m 4:35 / km | |
| ahr:144 max:158 slept:5.0 shoes: Brooks Adrenaline - 1 | ||
| I ran from the office to Capitol Hill to sign and pay for the Street Scramble venue rental, running 4 x ~30 sec. hard hills along the way, then I ran to Ravenna Park to run some threshold intervals up and down the ravine trail. I ran (sort of; a fairly effortful 8:23 pace) back to the office afterward, and my legs died pretty hard. I guess my muscle fibers must have been pretty sticky by that time, too.
From the tiredness in my legs, I had a hunch from the start that this would be a tough run, the sort of tough-feeling run one expects toward the end of a hard week during one's base building period. It was 17.4 miles of running in all, which is a lot. My left hamstring seemed a bit tender at the start but felt better later on, when my right hamstring got sore--whatever! My right big toe joint has been sore the last several days. It has been hurting when I push off my toe hard, but it didn't bother me much during this run, nor did my knees (except that my right one twinged pretty severely during one of the hills.) | ||
| Running - Trail / Grass hills (some pavement, too) 2:02 [5] 0.35 mi (5:49 / mi) +60m 2:21 / km | |
| max:170 shoes: Brooks Adrenaline - 1 | ||
| 4 x ~30 sec. hills. My legs felt somewhat sluggish. | ||
| Running - Trail / Grass tempo (trail) 23:41 [3] 3.87 mi (6:06 / mi) +65m 3:37 / km | |
| ahr:160 max:170 shoes: Brooks Adrenaline - 1 | ||
| 6 x 1.04 km threshold runs up and down the Ravenna Ravine trail, with one minute standing/walking recovery between reps. Started in the up direction (+20m), then went back and forth. I ran by feel, maybe a bit faster than threshold intensity. My times got slower each one--not surprising on tired legs.
Times and avg/max heart rates: 4:05 155/167, 3:38 160/169, 4:11 161/169, 3:41 162/170, 4:19 161/168, 3:47 161/168 It's hard to believe I once ran these in 3:30-3:40 up and 3:05-3:15 down. Those were harder than threshold intervals, though. | ||
| Strength / Weights (body weight exercises) 18:00 [1] | |
| I did a very gentle strength workout, including a couple of core sets, some arm and shoulder exercises, and a few calf, ankle and hip (hip rocking/lifting) exercises. | ||
Wednesday Feb 6 | ||
| Cycling (mtb road) 48:52 [2] 9.4 mi (5:12 / mi) +300m 2:56 / km | |
| ahr:130 max:152 slept:9.7 shoes: Nike ACG cycling shoes | ||
| A hilly evening bike ride in the rain from the office to North Aurora and back. I should really get some biking glasses to keep the road splatter out of my eyes. My legs felt a bit tired, but not too bad, considering yesterday's hill and strength workout. My right knee continues to feel better, although it's still not totally recovered yet. I was going to do an easy recovery run, too, but I got cold and tired and wimped out. | ||
Tuesday Feb 5 | ||
| Running - Road / Track (road) 23:00 [2] 3.12 mi (7:22 / mi) +80m 4:15 / km | |
| ahr:139 max:155 slept:2.0 shoes: Brooks Cascadia (gray) | ||
| I ran to Hamlin Park, ran thumbing the map and night orienteering around the park, ran some hill intervals, then ran home. To the park (South woods) in 12 minutes and back home in 11. My legs felt so-so, somewhat better toward the end of the run.
| ||
| Orienteering (map run) 59:34 [12]** 8.51 km (7:00 / km) +155m 6:25 / km | |
| ahr:132 max:153 6c shoes: Brooks Cascadia (gray) | ||
| Map running and hitting a few imaginary controls around Hamlin Park. The logged time includes about 4:30 of recovery jogging between my hill runs. Early in my run, I checked out a terrain running test loop that I thought might be a good fitness barometer. It was a but under 2.5km and took me 16:51 to run at an easy pace in the dark. There were lots of trees down (when did all the trees in Hamlin start falling), so it may not be such a great test loop for running. Climbing, yes; running, not so much. I had a bit of pain in my left knee (medial surface) and right knee (upper patellar area) again, but neither pain was too bad, especially if I was careful to run with a solid foot plant and straight stride. | ||
| Running - Trail / Grass hills (trail) 2:06 [5] 0.38 mi (5:31 / mi) +55m 2:22 / km | |
| max:163 shoes: Brooks Cascadia (gray) | ||
| 7 x ~87m hills, with ~8m climb each. I ran the hills near the center of Hamlin Park, from the cross country course marker posts near the edge of the clearing by the main trail, West to the large trail junction. I did three sets: 3, 2, and 2, with an extra minute of standing rest in addition to the jog back recovery. Unlike during last Wednesday's hill workout, my legs never buckled this time, probably because this hill is less steep and I did fewer reps. Times:
18.9, 50 rec, 18.8, 53 rec, 18.4 150 rec 16.9, 59 rec, 18.4 151 rec 17.9, 51 rec, 16.9 | ||
| Running - Road / Track (road) 9:55 [23] 1.47 mi (6:43 / mi) +5m 4:09 / km | |
| ahr:145 max:164 shoes: Brooks Cascadia (gray) | ||
| Brisk warm-up run to Meadowbrook to do some weights. I guess my muscles were activated by my run a couple hours before, because my legs felt great, and I had to restrain myself from turning it into a tempo run. | ||
| Strength / Weights (machines & body weight) 33:00 [12] | |
| ahr:119 max:148 | ||
| When I got to the fitness room, I was so excited to see that the ankle cuff for the low-pulley machine came! I thanked Jean Paulo (the trainer there) profusely and proceeded to do one set of hip exercises (extensor, flexor, abductor, adductor). Doing them with a low-pulley is trickier than with a total hip machine. I reached out and put my fingertips on the exercycle or another nearby machine for balance. I also did some chest machines. Then I went outside after the weight room closed and did my usual body weight core exercises. I tried a half-hearted standing broad jump, and was abruptly reminded by the jolt traveling up my spine that these are supposed to be done on a mat. I then did 3 sets of one-legged hopping up the swimming pool stairs, which are in three flights of seven steps, with short landings between each flight. I did 2, 2, 2, 1, flat, flat, 2, 2, 2, 1, ... for the first two sets, then I got cocky on the third set and did 3, 2, 2, flat, flat, 3, 2, 2, ... I did some one-legged high step ups onto a 3-foot tall retaining wall. I did them with essentially no back foot help, so they were very deep one-legged squats. I just did three, because each one felt like it was causing lots of strain to my quads. No lunges today. | ||
| Running - Road / Track 23:34 [2] 2.77 mi (8:30 / mi) +70m 4:54 / km | |
| ahr:144 max:158 shoes: Brooks Cascadia (gray) | ||
| After strength training, I ran to the NH track, around lane 5 of the track four times, and ran home, feeling a bit tired but not too much the worse for wear. | ||
Monday Feb 4 | ||
| Note | |
| slept:11.5 (rest day) | ||