Training Log Archive: kensrIn the 7 days ending Sep 16, 2018:
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Sunday Sep 16, 2018 #
7 AM
Stretching 10:00 [0]
8 AM
Trail Race race (Pisgah 23 km) 3:14:28 [4] 14.2 mi (13:42 / mi) +715m 11:51 / mi
weight:164lbs
Warm, very humid. Good course and organization, trail well marked.
Ran the flats and downhills, power walked up the hills. Worked well and let me pass a bunch of people climbing, feeling stronger on hills now.
Lots of wooden bridges crossing creeks on the snowmobile sections. These were slippery. Went down hard at about 3-1/2 miles. Foot slid into a lunge and I accelerated as I went down. Off the end of the bridge and stopped hard, rolling on the ground. First thought was I tore the quad per the similar accident 4 years ago. Staggered up and kept standing, so that meant I hadn't ripped them. Bunch of people stopped with me and were very helpful, but I started limping and soon running and it was kind of okay. Soon passed them all and I was on my way. However, upon finishing it was clear I sprained my ankle and am now icing it.
Was shooting for 3 hours, ended up beyond that. Maybe due to the crash, bur mostly because it was hot and humid. I'm sure Alex, doing the 50k, got hit with even more heat. I waited for awhile, but the pain was building in my ankle and I finally left to tend it.
Later: ankle puffed up and swollen. Iced and then wrapped in my powder blue Vet Tape and hope for the best.
Ran the flats and downhills, power walked up the hills. Worked well and let me pass a bunch of people climbing, feeling stronger on hills now.
Lots of wooden bridges crossing creeks on the snowmobile sections. These were slippery. Went down hard at about 3-1/2 miles. Foot slid into a lunge and I accelerated as I went down. Off the end of the bridge and stopped hard, rolling on the ground. First thought was I tore the quad per the similar accident 4 years ago. Staggered up and kept standing, so that meant I hadn't ripped them. Bunch of people stopped with me and were very helpful, but I started limping and soon running and it was kind of okay. Soon passed them all and I was on my way. However, upon finishing it was clear I sprained my ankle and am now icing it.
Was shooting for 3 hours, ended up beyond that. Maybe due to the crash, bur mostly because it was hot and humid. I'm sure Alex, doing the 50k, got hit with even more heat. I waited for awhile, but the pain was building in my ankle and I finally left to tend it.
Later: ankle puffed up and swollen. Iced and then wrapped in my powder blue Vet Tape and hope for the best.
Friday Sep 14, 2018 #
11 AM
Road Running intervals 53:00 4.01 mi (13:13 / mi) +16m 13:03 / mi
Pumped up with some Gu. Ran 6 x 1/4 intervals moderately hard on the rail trail. Walked/ran equal distance between intervals.
2.06, 2.03, 2.00, 2.04, 1.52, 1.45
2.06, 2.03, 2.00, 2.04, 1.52, 1.45
3 PM
Strength 30:00 [1]
Hour and a half wrestling with the circular saw on a stick vs rasberries along the ski trails. Very thick and overhanging in many places reducing the trail width by several feet on each side.
Wednesday Sep 12, 2018 #
3 PM
Road Running 1:13:57 [2] 5.01 mi (14:46 / mi) +12m 14:39 / mi
Easy run, relaxed the back.
Stretching 15:00 [0]
Tuesday Sep 11, 2018 #
9 AM
Strength (Exercise class) 1:05:00 [3]
1c
Felt energetic for the exercise class, got upper body muscles loosened up. Then to the weight room for bosu balance, 10 pull ups, 5/15 ab rolls, 10 deep squats, 30 leaping skaters, 10 jump squats
5 PM
Strength (Exercise class) 1:00:00 [4]
1c
Evening HIIT class. First half aerobic alternating with body wgt exercises in 30 sec on/10 sec off. Then barbell and dumbbells for 40 sec on/20 sec recovery thru 2 sets of 9 lifts.
Felt good, except seem to have strained my back on the R side, which is stiffening up 2 hours later.
Felt good, except seem to have strained my back on the R side, which is stiffening up 2 hours later.