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Training Log Archive: DWildfogel

In the 7 days ending Jun 15:

activity # timemileskm+m
  Strength exercises7 2:42:00
  Walking5 2:12:32 5.29(25:02) 8.52(15:33) 112
  Running1 41:35 2.98(13:59) 4.79(8:41) 100
  Total10 5:36:07 8.27 13.31 212

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Wednesday Jun 12 #

6 AM

Walking 13:18 [2] 0.64 mi (20:44 / mi)
ahr:76 max:105 shoes: Brooks Addiction GTS 15

San Anselmo. Standard morning walk, E on Greenfield to Spring Grove.

Up before 6:00 am today.

Strength exercises 15:00 [4]

Did these mixed in with the usual morning exercises, so time is an estimate.

standing active hamstring stretch 1 x 25 sec, ahead, left, right, ea leg
tandem balance 1 x 30 sec, ea foot back
mountain climber 1x 8, then 1 x 4 jumping
bridge march on roller 2 x 10
straight leg bridge on "physio ball" 2 x 10

[Strength exercises]

9 AM

Walking 19:51 [2] 1.1 mi (18:06 / mi) +36m 16:26 / mi
ahr:90 max:121 shoes: Brooks Addiction GTS 15

San Anselmo. After breakfast pushing the pace a bit: E on Greenfield, Spring Grove, Hillside, Ross Valley, Terrace.

Quads feeling yesterday's tough hill intervals. Hamstring is a little more noticeable than it has been, but I think it survived yesterday's run.


Strength exercises 9:00 [4]

curls 3 x 8, 25 lbs, ea arm
presses 3 x 8, 25 lbs, ea arm

[Strength exercises]

3 PM

Strength exercises 18:00 [4]

one-legged bridges on "physio ball" 3 x 45 secs
dead lifts 3 x 12, 35 lbs
step ups 4 x [5 x 10 sec]
(The above three are all hard, and I feel them in my left hamstring. The surprise is that the hamstring tendon actually feels better after doing these.0
kettle bell squats 2 x 12, 35 lbs

Note: actually did the bridges at 1pm, before lunch.

[Strength exercises]

10 PM

Note

Had originally intended to do at least one more session of strength exercises (core, bosu), but I was pretty exhausted for the rest of the day. Will need to cut back a little on all these exercises, even though they are clearly paying off (hamstring is getting better, I'm getting stronger).

Tuesday Jun 11 #

8 AM

Running warm up/down 7:54 [3] 0.59 mi (13:27 / mi) +3m 13:13 / mi
ahr:139 max:155 shoes: Bright Blue Speedcross 5

Warm up in Natalie Green area, get going at a good clip.

Running (Hill intervals) 24:41 [4] 1.88 mi (13:07 / mi) +96m 11:19 / mi
ahr:129 max:166 shoes: Bright Blue Speedcross 5

Phoenix Lake. Out early to beat the heat.

Hardest I've run since December. Really tough workout. Figured I'd try 3 at around 310, but I just kept getting faster even though I tried not to overdo it at the beginning.

Very encouraged that I could do something like this.

3 x hill up to dam (start at E end at bridge, finish at pole between signs just past the turnoff to the dam):

304 [400 rest]
257 [418]
253 [425]

Then at threshold pace:

302 (from concrete sewer cover atop first little hill on Phoenix Lake Rd to Yolanda Trail; .32 mi, 924/mi pace)

--Tried to keep my stride short (to protect my PHT) but increase the tempo over the last third on the last two reps.

[Hill intervals]

Running warm up/down 9:00 [2] 0.51 mi (17:48 / mi)
ahr:122 max:136 shoes: Bright Blue Speedcross 5

Cool down.

Monday Jun 10 #

6 AM

Walking 20:40 [2] 1.1 mi (18:46 / mi) +35m 17:04 / mi
ahr:85 max:105 shoes: Brooks Addiction GTS 15

San Anselmo. Quick paced, hilly morning walk. E on Greenfield, up Spring Grove, Hillside, Ross Valley, Terrace.

Legs felt pretty good.

Strength exercises 25:00 [4]

Started with a little bit of each of the nine exercises from FYSICAL so I'd be prepared to do them at my appointment this afternoon.

Then the exercises from Competitve Edge for my Proximal Hamstring Tendinopathy:

One-legged "physio ball" bridges 3 x 45 secs
Dead lifts: 3 x 11, 35 lbs
Step ups 4 x [5 x 10 secs]

Finally some of my standard strength exercises (in hopes of doing the rest later today):

abductors 2 x 16
adductors 2 x 32
side plank 2 x 40 secs, ea side

[Strength exercises]

1 PM

Strength exercises 40:00 [4]

Physical Therapy at FYZICAL in Oakland.

Several new exercises involving balance and strength, some using the BOSU. This was a harder workout than previous sessions.

[Strength exercises]

4 PM

Strength exercises 25:00 [4]

At home. Less interleaving than usual.

hundreds 3 x 112
leg lifts 3 x 15
outward arm rotations 3 x 16

Note: took a ten minute break here (not counted in the exercise time

curls 3 x 8 25 lbs, ea arm
presses 3 x 8 25 lbs, ea arm
low rows 3 x 32

[Strength exercises]

Sunday Jun 9 #

6 AM

Walking 12:24 [2] 0.63 mi (19:43 / mi)
ahr:85 max:117 shoes: Brooks Addiction GTS 15

San Anselmo. Morning walk E on Greenfield. Before going to farmers market.

10 AM

Walking 1:06:19 [2] 1.82 mi (36:20 / mi) +42m 33:56 / mi
ahr:77 max:109 shoes: Bright Blue Speedcross 5

Bon Tempe, with R & L, celebrating R's B'day.

Casual walk around Lake Lagunitas, with many stops for bird watching; on some of those I stopped the watch for part of it, and once or twice didn't start the watch again right away.

7 PM

Strength exercises 30:00 [4]

Goal was to the PHT exercises from Competitive Edge. Warmed up with some glute exercises.

Thera-ring walk 1 min
Thera-ring diagonal walk 1/2 min
clam shells 1 x 10, 5 sec holds, ea leg

bridge march on "physio ball" 1 x 4

one-legged bridge on "physio ball" 3 x 40 sec
dead lifts 3 x 11 35 lbs
step ups 3 x [5 x 10 sec] Note: did these a couple of hours later

[Strength exercises]



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