Sunday Jul 27 |
 | Passive Stretching 5:00 [1] | |
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| Core Training 10:00 [4] | |
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| 10 minutes core workout in the morning before trip back home from vacation. |
| Core Training 10:00 [4] | |
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| Long trip home. 3 hours on the tarmac before we finally took off (owing to line of storms west of airport in Philly). But a great flight attendant and patient passengers made the wait more bearable. (Flew US Airways, care of Air Wisconsin). After getting Dewey's for dinner, getting kids down, and unpacking, got time for 10 minutes of core to bring weekly total to an hour, my goal for the week. |
| Passive Stretching 20:00 [1] | |
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| After core, 20 minutes of stretching to relax. Noticing tired muscles along shin, probably owing to running much on asphalt so much over the past several weeks, or at least much more than I'm used to. |
Saturday Jul 26 |
| Walk warm up/down 20:00 [1] | |
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| Running long 56:00 [3]6.0 mi (9:20 / mi) | |
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| "short" long run for this week. 6 miles at 9:30 pace for first 4 miles (1 minute below race pace), and 9:15 for last 2 miles. |
Friday Jul 25 |
| XT--Swimming 20:00 [3] | |
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| 20 lengths, 1st, 2nd, 3rd, 11th, 12th, 19th and 20th freestyle, the rest breaststroke. Working up toward developing the conditioning to do all 20 lengths freestyle. |
Thursday Jul 24 |
| Passive Stretching (Movement Prep) 5:00 [2] | |
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| C • 9-month plan 1 |
| Walk 21:00 [1] | |
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| after stretching, 6 minutes of walking to warm up, then after run 5 minutes to cool down, then after gentle pickups, another 10 minutes to cool down |
| Running 37:44 [4]4.4 mi (8:34 / mi) | |
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| Went out for a tempo run for four miles. Hit pace I want for the half-marathon, though have a hard time imagining doing it for 13 miles. With continued training plus rest before the race, I think I can do it. |
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| C • Lewis & Clark? 3 |
| Running (Gentle Pickups (GPs)) 4:00 [2] | |
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| Part of new training schedule to get ready for half marathon. 4 miles, then 4 "gentle pickups" to work on form. They involve starting with walking, then picking up the pace to a fast walk and then slow jog to "race pace" run for 30 seconds, then reversing back to walking. Helps with form. Each pick up lasts about a minute. "2" is just an average of intensity. |
| Walk 20:00 [1] | |
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| Walk on the beach with the family. My dad took us to "Coin Beach" where there's supposed to be coins from shipwrecks that wash up on the beach after a storm. Didn't find any coins, but I filled a bag full of trash I found on the beach. When we got home we discovered that the "storm" washing up the coins needs to be a Nor'easter in winter. We had a thunderstorm in summer last night. But in the end I felt like I found something even more valuable than some coins, a view of the beach uncluttered with beer cans and crushed cigarette boxes.
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| C • whoooa!! 2 |
| Core Training 10:00 [4] | |
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| Passive Stretching 15:00 [1] | |
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| Core in the afternoon, then stretching, with focus on hamstrings, quads, hips, glutes, groin, and calves/ankles. One point of notice is that (for whatever reason) today I noticed more than usual that my right foot naturally splays out about 10-15 degrees to the right. This is probably due to a tight tendon that runs down along the outside of my ankle, and may also be due to a tight hip muscle. So I've decided that I'm starting a long road toward getting my feet aligned through stretching. Today's the first step in a 1000, no doubt. |
Wednesday Jul 23 |
| XT--Swimming 20:00 [3] | |
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| Core Training 10:00 [4] | |
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| Feeling a little easier today. |
| Armchair Orienteering 15:00 [0] | |
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| Some time spent with West Tyson map, practicing seeing and visualizing "big picture" of the terrain, then selecting points at random and then looking for likely routes, with eye toward attackpoints, handrails, catching features, and likely sources of error (along with how I'd avoid those errors). |
Tuesday Jul 22 |
| Walk warm up/down 11:30 [2] | |
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| Running intervals 23:00 [3] | |
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| 10 minutes moderate pace, followed by 7 x 1:00 accelerations with cool down jogs in between, ending with 7 minutes moderate pace.
All around a mess of a run. I started out too fast, and quickly the front of my ankles became sore. I had to stop a number of times to rotate my ankles and loosen them up, which would help for a little while before I'd have to stop again. Accelerations were laughable, but I had little in the tank, and cool down jogs included walks.
At one point I suspected my ankles were sore because of poor body mechanics (too much leaning forward, putting undue stress on the ankles as leverage points), so I tried "sitting back" more into my hips and seeking a smoother stride, and this seemed to help.
At the same time the tightness in my left hamstring came back to say "hello! I'm here." But nowhere near the pain of injury.
I'm starting to think I could use a session with someone to critique my form. If anyone's reading this, any suggestions?
Also of note is the heat. High 90s again. Also legs still a little tired from Sunday's long run. But these items alone don't really account for soreness in the front of the ankles, which I noticed a week or so back, once or twice. But it also went away, which is making think body mechanics a problem.
Last note: today's training is a move away from the short-lived "strengthening" period on my way to the Lewis and Clark Half Marathon. I had to cut that short because of the pain in my hamstring, and I've decided to move on to a plan I found in Runner's World for training for a half-marathon. Today was the first day for that training. |
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| C • re: front of ankles: are yo... 4 |
| Running intervals 7:00 [4] | |
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| Core Training 10:00 [4] | |
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| In the afternoon, after strength training. |
| Strength Training 10:00 [4] | |
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| Push ups of all sorts. |
| Passive Stretching 10:00 [1] | |
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| Also 10 minutes of stretching after my run this morning. Helped the hamstring feel much better. |
Monday Jul 21 |
| Walk warm up/down 20:00 [2] | |
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| XT--Swimming 20:00 [3] | |
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| Mostly breast stroke, with some freestyle laps thrown in. Would like to be able to do 20 minutes freestyle. Something to work toward. |
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| C • Are you just re-familiarizi... 8 |
| Passive Stretching 10:00 [1] | |
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| Core Training 10:00 [4] | |
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| Shooting for at least an hour of core workout per week. Actually have been, but now I'm writing it down. |