Training Archive: WileyKyO-TIn the 7 days ending 2008-02-02:
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| S | M | T | W | H | F | S | |||||||||||||||
Saturday Feb 2 | ||
| Swimming 26:20 [4] | |
| (injured) | ||
| Pool jogging w/o belt | ||
| Pushups/Situps 26:00 [3] | |
| (injured) | ||
| 2x25 pushups
1x40's abs 2x25 pushups 1x40's abs 2x25 pushups | ||
Friday Feb 1 | ||
| Cross Training 21:06 [3] | |
| (injured) shoes: New Balance 473 | ||
| Spinning 10mi | ||
| Weights 12:38 [3] | |
| (injured) | ||
| Aug. 29 workout with additional 145 and 1 peak at 155 | ||
Thursday Jan 31 | ||
| Swimming 50:04 [3] | |
| (injured) | ||
| 4 strokes | ||
| Pushups/Situps 31:09 [3] | |
| (injured) | ||
| 2x25 pushups
2x40's abs (out of sequence, did flutterkicks all at once) 2x25 pushups 1x20 pushups | ||
| Running warm up/down 10:49 [3] 1.15 mi (9:24 / mi) | |
| ahr:151 max:172 (injured) shoes: New Balance 473 | ||
| Warm-up run from Ike Statue to Arvin via Flirty Walk | ||
| Running 15:41 [3] ** 1.85 mi (8:28 / mi) | |
| ahr:167 max:181 (injured) shoes: New Balance 473 | ||
| Practice urban sprint course around West Point. | ||
| Note | |
| (injured) | ||
| As I look at my monthly totals over my time logging workouts on AP, I find that this month was my second highest in activity. While a good percentage of that time is due to running, I have scaled back my running over the past week due to injury concerns. So, instead, I've been doing more workouts that I otherwise wouldn't do often, such as swimming and lifting. I think if I continue along these lines, my next APFT should my highest one yet.
At the end of the week, I'm going to evaluate whether my strategy of cutting back running and taking runs easy has helped, and whether it is something I need to continue or whether I can increase the paces again. But one thing I'm committed to doing is not overloading myself like I did during the middle of this month. While increasing my weekly mileage from 0 to 20 to 30 to 37 miles per week helped me get closer to the Spartan 200 club (it's a company thing), it isn't healthy to increase volume that quickly. FITT principles call for 10% increases, and so, week by week, I will make sure that I am not running any more than 10% more than I did the week before. Also, I'm going to make sure that my longest run of the week is not over 10% longer than my longest run the week before. This rules out BMB runs for about a month. Meanwhile, I'm going to continue to PT for about the same number of hours a week--but to standard rather than time. I'm going to continue to frequently swim, lift, and find other ways to get in better shape that pose less risk for injury, at least until my 10% increases bring me back to a high but stable running volume, where I can find a longer-lasting balance. I'm not the only one on the team who has been flirting with injuries, and I've had a couple experiences where I failed to prevent an injury and paid for it. However, I'm finding a way to lower my chances of injury while still improving physically. P.S. It is really convenient how swimming shows up blue on the time graph! | ||
Wednesday Jan 30 | ||
| Running intervals 23:47 [3] 3.42 mi (6:56 / mi) | |
| ahr:172 max:180 (injured) shoes: New Balance 473 | ||
| Although my knee hadn't been hurting today, I still took it fairly easy on the interval workout. Instead of a rest after each rung in the ladder, I ran 400-600-800, 200 slow jog, 1200, 200 slow jog, 800-600-400, 200 slow jog, and it is easy to tell from the heart rate readings where I ran slower. My knee did start acting up a little during the run, but there was no major increase in pain after the run and very little now. Plan is still the same. | ||
| Swimming 30:27 [4] | |
| (injured) | ||
| Laps consisting of pool jogging (w/o belt) down and some stroke back. Some slight pain. | ||
Tuesday Jan 29 | ||
| Swimming 48:17 [3] | |
| (injured) | ||
| Weights 15:21 [2] | |
| (injured) | ||
| Same as August 27th workout, except with an additional 1x155 for a relative max. Had Fuhriman with me to spot. | ||
| Pushups/Situps 27:47 [3] | |
| (injured) | ||
| 1x40's abs
2x25 pushups 1x40's abs 2x25 pushups | ||
Monday Jan 28 | ||
| Running 1:01:54 [2] 7.67 mi (8:04 / mi) | |
| ahr:163 max:173 (injured) shoes: New Balance 473 | ||
| Bagel Shop run. Due to concerns over my knee, I ran slow and took it easy. For someone usually near the front of the pack, it is a change of scenery to be near the back. I am going to continue to avoid non-mandatory running this week and take it easy when I do run. Pain during the run was minor; Pain was greater after the run, so I kept walking after I had stopped running. However, I was in less pain than I was yesterday after the trail run. I believe this is something I can run through, with caution. | ||
Sunday Jan 27 | ||
| Trail Running 1:00:42 [4] ** 4.63 mi (13:06 / mi) | |
| ahr:158 max:185 shoes: New Balance 473 | ||
| First section of a trail run south of Bear Mountain, mostly uphill. Ran with a group, and we all made a large error by missing a key turnoff. Time includes several minutes of "Well, what now?" when we realized we weren't in the right area. | ||
| Swimming 24:00 [2] | |
| (injured) | ||
| First time swimming this semester, reviewed 4 strokes, swimming underwater, bob and travel, treading water, floating, etc.
I'm checking the injury box because I may have an injury. Not sure, but it hurts some when I'm walking and particularly when I'm walking down steps. Noticed it yesterday, but it went away. Came back today after trail run. Present to a small degree during swim. Small area tender to the touch on the outside of my left knee. Will suspend non-mandatory running for now and see how it feels tomorrow morning. | ||
| C • Pain symptoms 1 | ||
| Trail Running 27:25 [4] ** 2.22 mi (12:20 / mi) | |
| shoes: New Balance 473 | ||
| Second half of today's trail run, mostly downhill. Parts of the run were on the Appalachian Trail. Quite slippery on the downward approach. I accidentally stopped my Garmin, so I don't have any more information on this section. | ||