Wednesday May 31 |
 | Orienteering (mapping/vetting) 1:45:00 [1] *** | |
| shoes: asics gel-landreth II |
| At Pine Banks. |
Tuesday May 30 |
| running warm up/down 20:00 [2] 2.22 mi (9:00 / mi) | |
| shoes: asics gel-landreth II |
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| running tempo (track) 24:55 [3] 6 km (4:09 / km) | |
| slept:8.0 shoes: asics gel-landreth II |
| 6x(1000m with the remaining time to 5 minutes as recovery (i.e. 4:13 on, 0:47 rest)). Outdoor track was being used by some running club (marathoners?), so I went inside, which was hotter. It was tempting to keep running faster until the 5th one when I guess I finally started pushing my lactate threshold. Target time was 4:16.
Time -- AHR -- EndHR
4:13 -- 153 -- 162
4:09 -- 160 -- 166
4:07 -- 162 -- 169
4:04 -- 165 -- 172
4:09 -- 168 -- 171
4:13 -- 168 -- 174 |
Monday May 29 |
| Orienteering (map hike) 1:15:00 [1] *** | |
| shoes: asics gel-landreth II |
| Checking out the courses at pine banks. Will either have to re-route some legs or re-map some areas... |
Sunday May 28 |
| running long (road) 55:54 [2] 7.08 mi (7:53 / mi) | |
| ahr:159 max:167 slept:9.0 shoes: asics gel-landreth II |
| River St. - Museum loop, at noon. Hamstrings really tired by the end. |
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Green - Splits |
Saturday May 27 |
| running (road) 34:47 [2] 4.14 mi (8:23 / mi) | |
| ahr:149 max:159 shoes: asics gel-landreth II |
| Over to Beacon Hill and around Boston Common. Legs pretty sore from soccer yesterday. Weird sporadic sort of pain on the inside of my ankle, not the outside where it was injured before. |
Friday May 26 |
| soccer (turf) 1:15:00 [3] | |
| shoes: adidas predator mania TF |
| Played with Bexley and the guys I twisted my ankle against a few weeks ago. Wore shinguards this time, hoping the stirrup would help out with the ankle. I'm not used to the heat (80F). More like 1:45:00 but there was more standing around than there should have been. |
Thursday May 25 |
| running (road) 37:44 [3] 4.78 mi (7:53 / mi) | |
| shoes: asics gel-landreth II |
| BU-Longfellow loop at 7pm. Nice weather. |
| strength 45:00 [4] | |
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| Bis and back with vitamin-B. |
Wednesday May 24 |
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| Event: CSU Pine Hill
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| Orienteering race (sprint) 30:32 [4] *** 3.3 km (9:15 / km) | |
| spiked:7/10c slept:11.0 shoes: VJ pro I |
| Lost a few seconds on #3, then on #4 went north around the hill and didn't go straight enough over the top. Not reading the map very well. Probably lost 30-60 sec (?). Next, coming back down to #8 I made the purely retarded decision to leave the trail. (What was I thinking?) Naturally, the possibility of saving, well, in reality no time at all, blew up in my face, and I lost I'd say at least 3 minutes.
Neither my ankle nor my arches were at all problematic. The arches, in particular, have been feeling good lately.
I think I'll go vet the Pine Banks courses tomorrow. |
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Sprint - Splits |
Tuesday May 23 |
| strength (ankles/calves) 10:00 [3] | |
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Monday May 22 |
| running warm up/down (track) 20:00 [2] 2.35 mi (8:30 / mi) | |
| shoes: asics gel-landreth II |
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| running tempo (track) 20:56 [3] 3.0 mi (6:58 / mi) | |
| shoes: asics gel-landreth II |
| 3x(1 mi threshold + 1min recovery). Target time for the miles was 6:51. Needless to say, I was off-target. I suppose my excuse is that it was windy on the track.
time / ahr / end HR
705 / 168 / 176
654 / 171 / 174
657 / 173 / 176 |
Sunday May 21 |
| running (road) 30:10 [2] 3.6 mi (8:22 / mi) | |
| ahr:155 max:168 shoes: asics gel-landreth II |
| Longfellow to Beacon Hill and back along Beacon St. to Mass ave. Legs sore from yesterday, but they feel good after the run. |
Saturday May 20 |
| running long (road) 1:13:00 [2] 8.63 mi (8:26 / mi) | |
| ahr:160 max:169 slept:9.0 shoes: asics gel-landreth II |
| JFK-Museum loop. |
Friday May 19 |
| running (road) 33:22 [2] 4.07 mi (8:12 / mi) | |
| ahr:156 max:164 slept:10.0 shoes: asics gel-landreth II |
| Finally handed in my thesis yesterday, but I immediately fell asleep, so I didn't run until today. My two-week hiatus has taken its toll, but I did finish a term paper and thesis, and got naturalized. My ankle is feeling pretty good now. Not 100% flexibility, but fine for running. |
| strength (ankles/calves) 10:00 [3] | |
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| running warm up/down 2:30 [4] | |
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| 6 strides after the run. |
Sunday May 14 |
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| Event: 28th Annual Billygoat Run
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Saturday May 13 |
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| Event: Pre-Billygoat Sprints
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Wednesday May 10 |
| elliptical 30:33 [2] 3.13 mi (9:45 / mi) | |
| ahr:138 max:145 shoes: asics gel-landreth II |
| 368 cal. |
Tuesday May 9 |
| elliptical 45:00 [3] 4.83 mi (9:18 / mi) | |
| ahr:151 max:163 shoes: asics gel-landreth II |
| 568 cal. Ankle hasn't really gotten better since day 2 or 3, but this definitely doesn't hurt it. I think I'm probably not sleeping in a very good position for it. |
Saturday May 6 |
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| Event: West Point A meet
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Thursday May 4 |
| running (road) 24:18 [2] 2.82 mi (8:36 / mi) | |
| shoes: asics gel-landreth II |
| The swelling is almost entirely receded on my ankle. It's well and truly bruised, and hurts accordingly. Maybe I'll do a track workout next week, but I'm not going to take any risks just yet. I'll see how it feels tomorrow and maybe I'll do a longer run or some kind of cross training.
I don't foresee being healed enough to do the Billygoat. |
Tuesday May 2 |
| strength 10:00 [3] | |
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| More ankle stuff. |
Monday May 1 |
| swimming/DWR 35:00 [2] | |
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| DWR at Zesiger. Ankle is feeling surprisingly good, should be able to run soon, I think. |
| strength 10:00 [3] | |
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| Ankle strengthening on a rolly-board thingy. |