Training Log Archive: bill_lIn the 7 days ending Nov 5, 2016:
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Saturday Nov 5, 2016 #
8 AM
Run (Easy) 2:03:16 13.33 mi (9:15 / mi) +84m 9:04 / mi
ahr:126 max:151 slept:8.5 weight:165lbs shoes: Altra Oly 2.0 orange 1
Grants to Union
42f, clear skies. Perfect!
Ls top, skins, knit gloves.
Ankle seemed ok this morning. Still spent 40 min stretching, rolling and massaging.
Tried out the new altra debris gaitors. They're a bit fragile, so need to mind while putting on and taking off. Already broke thread on top seam. They are light weight and I think they'll keep the crushed gravel out.
Super enjoyable run. Legs felt great. Sub 9 pace with HR at around 125. Time went by really quickly.
How I Built This podcast. Excellent Interview with founder of Sam Adams brewery. Another excellent interview with aN English economist on Trumpcast. Talked about potential global consequences of a Trump presidency if he actually did the things he's promising.
42f, clear skies. Perfect!
Ls top, skins, knit gloves.
Ankle seemed ok this morning. Still spent 40 min stretching, rolling and massaging.
Tried out the new altra debris gaitors. They're a bit fragile, so need to mind while putting on and taking off. Already broke thread on top seam. They are light weight and I think they'll keep the crushed gravel out.
Super enjoyable run. Legs felt great. Sub 9 pace with HR at around 125. Time went by really quickly.
How I Built This podcast. Excellent Interview with founder of Sam Adams brewery. Another excellent interview with aN English economist on Trumpcast. Talked about potential global consequences of a Trump presidency if he actually did the things he's promising.
3 PM
Misc (Construction ) 6:00:00 [0]
Installing hardwood flooring in master bedroom.
This project started in May and was interrupted for the summer by the discovery of water leaking from the master bath shower stall. Re-grouted the entire shower after grinding out the old grout. $200 worth of grout blades and a burned out oscillating Dremel tool later. Shower was operational over labor day weekend. A couple more weekends worth of floor prep and 2 or 3 more non-working weekends, I finally started putting down hardwood 2 weekends ago!
35 trips up the stairs today.
That's a 37' stretch from the far wall. Put down the 4 right-most strip today. Some cutting to do on the 5"ers against the wall and theN much faster, open floor.
This project started in May and was interrupted for the summer by the discovery of water leaking from the master bath shower stall. Re-grouted the entire shower after grinding out the old grout. $200 worth of grout blades and a burned out oscillating Dremel tool later. Shower was operational over labor day weekend. A couple more weekends worth of floor prep and 2 or 3 more non-working weekends, I finally started putting down hardwood 2 weekends ago!
35 trips up the stairs today.
That's a 37' stretch from the far wall. Put down the 4 right-most strip today. Some cutting to do on the 5"ers against the wall and theN much faster, open floor.
Friday Nov 4, 2016 #
7 AM
PT 1:00:00 [0]
(rest day)
Self-admin-pt
Usual morning pre-run routine includes 30-40 minutes of stretching, 20 of it on calves, ankles, feet before getting out of bed. Remainder on the foam roller or other stretches for upper legs and hips.
Left ankle issue usually means something with right hip too. Last night the right glute med t area started to spasm. Misalignment + guarding??
Today spent extra on the foam roller then rolled calves and hips on the lax ball.
Found trigger points and knots in both the calf and the hip. Ankle felt more relaxed after the pain infliction session, but glute med is still acting funny.
another round of Ibu + topical.
opted-out of 'run to work'. missed a great morning! 55F mostly clear skies.
Real PT session on Tuesday.
Usual morning pre-run routine includes 30-40 minutes of stretching, 20 of it on calves, ankles, feet before getting out of bed. Remainder on the foam roller or other stretches for upper legs and hips.
Left ankle issue usually means something with right hip too. Last night the right glute med t area started to spasm. Misalignment + guarding??
Today spent extra on the foam roller then rolled calves and hips on the lax ball.
Found trigger points and knots in both the calf and the hip. Ankle felt more relaxed after the pain infliction session, but glute med is still acting funny.
another round of Ibu + topical.
opted-out of 'run to work'. missed a great morning! 55F mostly clear skies.
Real PT session on Tuesday.
Thursday Nov 3, 2016 #
11 AM
Run (Easy) 1:21:23 8.01 mi (10:10 / mi) +74m 9:53 / mi
ahr:117 max:134 shoes: Altra Oly 2.0 orange 1
Lunch run.
Central Cortex + a lap around FP.
3 longish stops on the clock.
1) had some loose change in a pocket of my pack that was driving me nuts.
2) Sharp pain in left, anterior medial ankle about 2.5 miles in. Stopped for a while to stretch and do some digging for trigger points. Seemed to help.
3) rr stop at about the 1 hour mark. coffee... found a key fob (Toyota, probably a Prius) outside the bathroom = somebody unhappy.
Park was deserted, but it was a bit misty/sprinkly.
Happy with the HR (<130) and the moving pace (generally sub-9). Actual moving time was probably more like 1:13:xx.
Central Cortex + a lap around FP.
3 longish stops on the clock.
1) had some loose change in a pocket of my pack that was driving me nuts.
2) Sharp pain in left, anterior medial ankle about 2.5 miles in. Stopped for a while to stretch and do some digging for trigger points. Seemed to help.
3) rr stop at about the 1 hour mark. coffee... found a key fob (Toyota, probably a Prius) outside the bathroom = somebody unhappy.
Park was deserted, but it was a bit misty/sprinkly.
Happy with the HR (<130) and the moving pace (generally sub-9). Actual moving time was probably more like 1:13:xx.
9 PM
Note
Left ankle issue is worse this evening.
Candidates: Bursa on the medial malleolus, tib posterior, flexor dig.
Stretching, massage and rolling before bed + topical + ibu.
Candidates: Bursa on the medial malleolus, tib posterior, flexor dig.
Stretching, massage and rolling before bed + topical + ibu.
Wednesday Nov 2, 2016 #
7 AM
Run (Easy) 28:30 [3] 3.02 mi (9:26 / mi) +15m 9:18 / mi
(rest day) shoes: Altra Oly 2.0 orange 1
Firehouse 3
Recovery run pace.
Just keeping legs loose.
Recovery run pace.
Just keeping legs loose.
Tuesday Nov 1, 2016 #
6 AM
Run (Commute ) 1:27:08 10.55 mi (8:16 / mi) +106m 8:01 / mi
ahr:136 max:157 slept:7.0 shoes: Fate - Yellow
Roadkill
1E 7M 2E
PMTR is gonna hurt a lot this year. No hill training and not much speed work.
Felt ok until I got half way along Aviation Field and then I needed a bathroom. Badly. TY Wash U Medical School. While not yet a trend, it's happening way more often than I'd like. Not sure what to do about it though.
1E 7M 2E
PMTR is gonna hurt a lot this year. No hill training and not much speed work.
Felt ok until I got half way along Aviation Field and then I needed a bathroom. Badly. TY Wash U Medical School. While not yet a trend, it's happening way more often than I'd like. Not sure what to do about it though.
6 PM
Cycling (Commute ) 56:22 10.46 mi (5:23 / mi) +138m 5:11 / mi
ahr:93 max:114 shoes: Giant TCX 1
Home via Macklind, Deer Creek, Summit
Very easy pace. Needed the light for the whole ride. Enjoyed all the Halloween decs in the different neighborhoods.
85F on Nov 1! Wtf? I only had a ls top with my bike stuff at work.
Strongish headwind.
Very easy pace. Needed the light for the whole ride. Enjoyed all the Halloween decs in the different neighborhoods.
85F on Nov 1! Wtf? I only had a ls top with my bike stuff at work.
Strongish headwind.
Monday Oct 31, 2016 #
6 AM
Run (Easy) 30:18 3.03 mi (9:59 / mi) +48m 9:31 / mi
ahr:113 max:133 (rest day) shoes: Newton Fate
Firehouse 3
Rest day. Recovery pace. Walked the hills.
Rest day. Recovery pace. Walked the hills.
Sunday Oct 30, 2016 #
8 AM
Run (Easy) 1:33:42 10.44 mi (8:59 / mi) +71m 8:47 / mi
ahr:126 max:138 shoes: Altra Oly 2.0 orange 1
Grants Trail
Late so it was sunny. Quite warm outbound with tail wind. Felt good coming back though.
Legs felt good but feeling calorie deficit and a bit dehydrated from yesterday.
Late so it was sunny. Quite warm outbound with tail wind. Felt good coming back though.
Legs felt good but feeling calorie deficit and a bit dehydrated from yesterday.