Training Log Archive: z-man

Easy run with Greg in FP in a light rain. Felt a bit sore in the beginning but warmed up after 20 min or so. Did a few anti-sitting exercises afterwards and stretches. Not a bad week training wise after all.

Event: HVO Dual Meet with DVOA at Eagle Rock
 

DVOA-HVO Dual Meet - Red. Not a bad run, a bit slow to the fist control and then may be 20 sec. lost on #11 and another 10 sec on #16. Felt pretty good almost all the way and only felt like I was running out of air in a few spots. The course had 23 bags and consisted of a lot of short legs which forced you to make fast approaches and fast departures. Woods were quite open and in many cases controls were visible from afar. One thing that Greg pointed out that could've made a difference is the actual control placements. A lot of them were not placed behind a feature but rather on your way in, which kind of made the course too easy.

Red - Splits

Went out for a quick run FP. Stayed on the horse trails as there just too many leaves covering other smaller trails.

Easy run with K and Greg on horse trails in FP. Nice weather, turkey is on the way.

Just stuff for upper body and back. Too busy with household duties.

Ran to Manhattan Beach and back. Just didn't feel like running more today.

More or less the same anti-sitting stuff. I can definitely say that my L-hip hurts less now compared to the pre-exercises state of it.

Did mostly upper body and back exercises plus a bit of stuff for ankles. Feeling a bit tired, mentally I am ready for the long weekend ahead!

K and I went to South Mnt. Res. to run up some hills. I took it really really slow as a whole park was covered with leaves on top of already tricky footing. Ended up doing a total of tree loops and climbed the mountain on three different trails. Had to walk down in a few spots as footing was pretty bad, but can't complain as running down wasn't the goal. Nice weather, barely any wind though a lot of dogs.

Got out with K to the local school track to try out my new investment Nike Free 3.0. Running on the road felt awkward, however, once on the grass these things felt awesome.

A quick set of anti-sitting exercises + a bit of upper body and ankle stuff.

C • anti-sitting 3

Ran on boardwalk to the Amusement Park and back, legs felt weird, sometimes very light, sometimes not so. Getting tired of running on flat surfaces, need some decent hills!

C • Friday after Thanksgiving? 4

Stuck mostly with the anti-sitting excercises + ankle. Swelling on the arm is going down and I am slowly regaining the range of motion, helped by ocasional twists when at sleep and momentary waking up in a burst of pain.

Went out on a chilly night but warmed up pretty fast. Legs felt good, did a total of 6/30 sec easy sprints in the middle of the run. Arm appears to be getting less painful too. I am just annoyed by the stitches catching my sleeves.

With my arm up, did some easy core exercises for the back, abs, ankles + some leg strength stuff from the book.

Event: DVOA Fair Hill, Mid-atlantic champs
 

My ankle felt pretty good over the past week, so I figured that field-running at DVOA meet at Fair Hill wouldn't be such a bad idea. I was having an OK run, but screwed up my route choice on the way to #8 and had to jump a fence. This is when my compass got caught up on something while I was coming down and ended up razing my hand all the way down to the bone and ligaments. I had to drink a lot of my own blood while covering the gash with my mouth. Ended up going to the emergency room with Greg to get it stitched up. Doc said that I got lucky and that no major damage to ligaments or nerves was done. On the upside, we got to watch the Giants game while there, on the downside, I didn't finish my race and my hand is swollen :(

C • Poor goat! 4

Drove to the Prospect Park for my planned training for today. Ran 3/4 of the loop in steady but relatively warm rain toward the slopped part with a moderate climb.

Hill Reps: 6x220m, not really pushing and just focusing on the stride + running down the hill in between the reps.

Back the same 3/4 of the loop.

Note: Got my new sneakers Nike Air Pegasus+25. This is my third pair of Pegasus, the prior pairs were an excellent 2000 model and somewhat heavier 2002 (14 oz), which was stolen from my porch last Fall. My current Mezuno wave-rider 8 is begging to show signs of wear and is also on a heavy side (13.5 oz). I was eying 2007 Pegasus and didn't like that they were as heavy as my Mezuno pair. However, this +25 anniversary model tipped the scale at 11.7 oz, not entirely racing flops but still lighter than all of my other training sneakers. I also looked at Vomero, which were as light but provided even more cushioning and almost ended up buying them except that I wasn't really eager to shell out $135 for them in the NikeTown store. So I went online and found Pegasus next to Vomero on Nike.com at $58 (for white and blue color scheme) and free shipping (using giveanike cupon). Even brick and mortar stores don't have them at this price, so this was an easy peak.

Really didn't feel like doing anything today so ended up with some light dynamic stretches and stuff for my ankles.

Base-run: Ran on boardwalk to the Coney Island amusement park and back. No wind and very few people + couple of random runners.

C • Yay!! 2

Easy one while watching Cards vs. SF game. Curt Warner never ceases to amaze me with his staff at his age!

Ran with Greg to the Victory Field track and did 10 strides on a short rest in the middle of the run. Nice weather, though some headwind on 1/4 of the loop.

C • 7 events 20

Usual strengh stuff + ankles, back, and hips.

Another run to the MB and back. This time a bit faster but still feeling tired from work (we are filling on Mon. and putting last touches on our 10-Q, wheew)

It was rather late and I was tired from work so pretty much repeated Monday's session with less reps. Ankle if feeling much better today, didn't even feel it at work for the whole day and only felt it while standing in the subway on the way home.

Easy run to Manhattan Beach and back. Nice out! No wind whatsoever.

Had a long session with light weights, then hips and ankles. L-ankle is sore.

C • sore? 4