Training Archive: MDeVollIn the 7 days ending 2007-08-12:
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| M | T | W | H | F | S | S | ||||||||||||||||||
Sunday Aug 12 | ||
| Running long 1:00:00 [2] | |
| 1 hour trail run on the Junction and Breakwater Trail at Rehoboth Beach. The weather was just beautiful, with low humidity and cooler temperatures at 9 a.m. It must have been in the 80s at the most. Periodically I crept up to a "3 Intensity" and made myself slow down. I feel really good about running the full hour. I've achieved my goal of running a 10k and feeling good, though it was on a completely flat trail. We'll see what happens when I take my run to the hills.
I'll continue strengthening with long trail runs on the weekend, but I'm bringing my training for "strength and distance" phase to a close for a few weeks. I'm now shifting to training for "speed and elasticity." That should put me in good stead for the start of fall orienteering season and the Wild in the Woods Trail Run on September 8. I'll need to re-evaluate if I want to continue lengthening my distance for the 10 mile Wild in the Woods. I have a bad history of overdoing my training when I start feeling good, which usually has resulted in an injury or illness of some sort (pulled hip, irritated toe joint, delibiltating sinus infection--just some of the problems that resulted from overtraining and laid me out for months, completely ruining any gains I'd made and sending me back to square one). Finding the balance between aggressive training and caution is difficult, but I think with honest self-assessment, I'm hitting my targets, staying healthy, and having a great time! This should be a great fall season. | ||
| Walk warm up/down 20:00 [1] | |
| 10 min. brisk walk and light stretch warm up.
Same for cool down. | ||
| Core Training 7:00 [3] | |
Friday Aug 10 | ||
| Weightlifting 15:00 [3] | |
| Focused on shoulders and chest. | ||
| Core Training 7:00 [3] | |
| 25 of cycle, plus 10 supermans | ||
| XT--cardio (NordicTrak) 20:00 [3] | |
| 20 minutes on parents' NordicTrak. Taking a rest tomorrow, then a long run on Sunday. | ||
| Tai Chi 20:00 [1] | |
| Walk 20:00 [1] | |
| Walked up and down the street with my two little ones (3 and 5) in a wagon in tow. | ||
Thursday Aug 9 | ||
| Walk warm up/down 24:00 [1] | |
| 12 minute walk to pool, and back. | ||
| Core Training 7:00 [4] | |
| Tai Chi warm up/down 10:00 [1] | |
| XT--Swimming 20:00 [3] | |
| 2 lengths free style; remainder breast stroke.
Workout ran as follows: Brisk walk to pool to warm up Swim Brisk walk home Core workout Yoga to cool down | ||
Wednesday Aug 8 | ||
| Running intervals 10:00 [4] | |
| 10 minutes high intensity (80% effort) during 30 minute interval session
80%/20% effort (:30/1:00) (1:00/2:00) (1:30/3:00) (2:00/4:00) (2:00/4:00) (1:30/3:00) (1:00/2:00) (:30/1:00) | ||
| Running intervals 20:00 [2] | |
| slept:8.0 | ||
| 20 minutes low intensity (resting jog) during interval run. See above.
Ran the Junction and Breakwater Trail (see http://www.destateparks.com/Activities/trails/J&B.... from Holland Glade to Wolfe Neck. A beautiful, winding, gravel-trail. At the trailhead are cornfields and open glades of purple, golden, and green grass, and from here winds through copses of oak, sassafras, hickory, pine, and holly (the state tree) and along open cornfields. In the first copse, I spotted a doe and two fawns, and other times I've run this trail at dawn or dusk I've seen deer on the edge of the wooded areas. Closer to the Wolfe Neck trailhead, the trail passes over a long, but low bridge that passes over a marsh and Holland Glade, a beautiful stream running through the wetlands. Anyone who comes to Rehoboth should run or ride this trail. I ran relatively early today (around 10:00-10:30), but it was already hot in the open areas. It was around 92 degrees, heat index about 100. As far as the training, I had another good round of intervals. I'm starting to get some more giddy-up in my legs and am looking forward to a long run this weekend. Going for the 6 miles! I want to get in a 10k trail run this weekend, do the orienteering event at Laumeier Park the weekend after, and then perhaps another 10k trail run before the 10k Wild in the Woods in early September. For orienteering practice itself, I had fun imagining how the varied landscape would look on a map. Lots to visualize with the bordered fields, marsh lands, streams, bridges, copses, and occasional thick areas of fight. | ||
| Core Training 6:00 [4] | |
| 25 crunches
25 side crunches to each side 25 toe points (knees to chest and back out) 25 glut lifts (butt squeezes) 25 side-bridge crunches each side 25 bicycle crunches | ||
| Walk warm up/down 30:00 [1] | |
| 10 minute brisk walk and light stretch to warm up.
10 minute of the same to cool down. 10 minute walk later in the day to the pool. (Not enough room in the car!) | ||
Tuesday Aug 7 | ||
| Golf 3:30:00 [1] | |
| Another 18 holes of golf, this time with just my dad. Scored 109. Again, not much of a workout, though staying hydrated was difficult. At 5 p.m. it's 88 degrees, but 61% humidity for a heat index of 96. I'm sure it was hotter when we started at 1:30 this afternoon. It was a good opportunity to continue acclimating to heat while staying hydrated.
As far as the golf game goes, I did better than I thought I would, and feel inspired to play a round or two this fall. | ||
Monday Aug 6 | ||
| Running intervals 10:00 [4] | |
| slept:8.0 | ||
| 10 minutes high intensity (80% effort) during 30 minute interval session
80%/20% effort (:30/1:00) (1:00/2:00) (1:30/3:00) (2:00/4:00) (2:00/4:00) (1:30/3:00) (1:00/2:00) (:30/1:00) | ||
| Running intervals 20:00 [2] | |
| 20 minutes low intensity (resting jog) during interval run. See above.
Still at Rehoboth and glad I'm not running in St. Louis. A warm day. 84%, but 65% humidity for a heat index of 95 degrees. Worn out at the end, but feeling good about putting in a solid workout. | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute brisk walk and light stretch to warm up.
Same to cool down. | ||