Training Archive: walkIn the 7 days ending 2008-02-10:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Feb 10 | ||
| Other 1 [0] | |
| weight:149lbs (rest day) | ||
| By mutual lack of enthusiasm we agreed it was time for a rest day. The sloppy, slushy, slippery, slidey road and trail conditions helped the decision. (Can I get another "sli...." in there?) So it means the plan for the week is missed by about 2 hours. Pity! | ||
Saturday Feb 9 | ||
| Road run warm up/down 40:00 [1] | |
| ahr:170 weight:149lbs shoes: DS Trainer XII | ||
| 20' before jogging/stretching with Lyn. This felt ok, but!!!! when we arrived in the parking lot and I took my first step, almost collapsed with pain from my R knee joint. Could not stand on it or take any steps without limping. No prior indication of this kind of thing. Still walked/limped in and signed up anyway (naturally). Jogging was fine; no knee issue.
20' or so after with Phil and Lyn to cool down? Phil tried to kill me. It was race pace and he also wanted to do some hill sprints up the amphatheatre (?) hill. Ugggh@! | ||
| Road run race 24:25 [4] 3.1 mi (7:53 / mi) vdot: 39.3 | |
| ahr:166 max:179 shoes: DS Trainer XII | ||
| Springfield Snowstorm 5K - 35, gray sun, clear roads. Thought I'd give this a try to test condition as it's the last we will attend. Run was ok, no issues with the butt or the newly arisen knee. Just slow; had no push but that's ok at this point in mid-base phase. Took 57" off time from 12/29, so that's good. Still 57" slower than 2/3 last year and 2:01 slower than 1/6 last year. Some work to be done but the important thing is to stay healthy. This isn't the time of year for speed records.
The interesting thing was HR: During warm up, was 168-172 straight out of the box. Perhaps nerves, perhaps the cold. Whatever. Then during the race (didn't get the exact splits except for mile 2): 1 8:15 AHR 168 MHR 174 2 7:38 166 176 3 7:47 162 179 (downhill) .1 :44 152 176 Phil's jealous as he has trouble getting above 150! Not sure which is better but he can run faster so guess that's a good measure. | ||
| Note | |
| Oh - and Lyn shaved her age record again: from 23:26 to 22:45. This is getting seriously boring;-} Next week is couple race? and a 10K?? Not sure I'm up to that. | ||
Friday Feb 8 | ||
| Road run 30:00 [1] | |
| weight:149lbs shoes: Attack II | ||
| Part of the Beaver Loop - 33, gray, white covering of thin snow everywhere but so thin that it barely covered the dirty color.
Warm up, stretch and down to Barn Door Hills corner. Test run from stop sign to bridge. All felt ok. Was worried as hamstring muscle was sore. Guess it was from the weights and not continuation of the injury. Turned and ran hard again back to the junction. Then headed home at easy pace though struggled up Beaver Hill and almost stopped. At the crest, all seemed fine so kept going though couldn't catch Lyn. Down final stretch a new section of butt acted up, so guess things aren't totally fixed. | ||
Thursday Feb 7 | ||
| Cycling warm up/down (Recumbunt) 8:00 [1] | |
| weight:148lbs shoes: DS Trainer X | ||
| Good warm up. Felt good. Couple minutes at higher level and then backed off ofr rest of program. | ||
| Strength (Nautilus) 45:00 [1] | |
| shoes: DS Trainer X | ||
| Started of well. First machine, squats, was tied up so tried the other system which didn't feel right. Switched over as the other cleared up. Then back to the other machine again for leg curls, not right but the other is broken. Then on to the rest. Struggled today however. Used the same weights from Monday but had to back off on several. Haven't recovered? or tired from yesterday. Feel the effort though. Good stuff. | ||
| Erg 3:30 [1] | |
| shoes: DS Trainer X | ||
| Tried rowing again. Put a couple small towels on the seat to ease the plastic which seemed to help. Got started on reasonable roll but ran out of steam, like the weights, and backed off.
Briefly tried an elliptical machine. That must be the weirdest contraption going. Could not get comfortable on it - so headed for the hot tub. | ||
Wednesday Feb 6 | ||
| Trail run warm up/down 26:00 [1] | |
| ahr:120 max:170 weight:148lbs shoes: Montrail | ||
| Roads to Mcleans Buttles entrance / back on Tennyson - 38, misty, heavy rain overnight, trail mix of packed snow loose from temp and stretches if uneven ice. Still 4-8" of snow in woods.
Run over to start and then back. Tested trail and seemed marginal but Lyn didn't like it so she went back onto the roads. | ||
| Trail run intervals 36:00 [4] | |
| ahr:157 max:178 shoes: Montrail | ||
| Horse Trail - Plan: 3' hard / 3' or HR<130 rcy for 35'
Ran out and back along trail, 3' out/hang around for rcy and head back. HR was dropping to ~120 in 2' or so so cut rcy shorter to that. On first one, slipped on icy curve patch and almost did a PG header into a big tree. So put on Sure Feet studs for rest. Ok but still mushy in snow patches. So overall a good hard workout but not good for running form - but then this is O and no points for form. HR jumped up for the first two (MHR: 170 and 178) and then dropped for the rest with MHR in the 160s and AHR in the 150s. Good effort. | ||
Tuesday Feb 5 | ||
| Strength (nycb 2) 1:00:00 [1] | |
| weight:149lbs | ||
| This felt really good. The stretching to start seemed to work out kinks from yesterday. The weight work outs made this an easier session. Nice. Even got the first phase of the Tarentello a bit. Need a lot more work at the slow speed to get the footwork but it wasn't as intimidating as before. | ||
Monday Feb 4 | ||
| Cycling warm up/down (Recumbunt) 25:00 [1] | |
| weight:148lbs shoes: DS Trainer X | ||
| Warm up - 10' spin. Tried the upright bike but the geometry is wrong and couldn't get comfortable. Felt like I was going to fall off. So back to the recumbent.
After - 14' random level 10. Felt good pushing but miss the air flow from a real bike's movement. Started to sweat pretty well by the end. Stuck with the bikes today and skipped the ergs to see how the butt reacts. It seems ok so maybe the erg seat isn't a good influence. Too bad as they are proliferating, another Concept 2 appeared. Now 2 Concept 2, 1 Schwinn. Neither were used during my visit. | ||
| Stretching 5:00 [0] | |
| shoes: DS Trainer X | ||
| Normal stuff, after warm ups and before wts. | ||
| Strength (Nautilus) 40:00 [1] | |
| shoes: DS Trainer X | ||
| After MwM and must have been trying work off some steam as upped the weights up a notch for all but the first two units. Had to use another style machine for those and don't quite have the position settings correct yet. The rest felt good, even the machine I had been struggling on. Still wearing oversized t-shirts so no fear of embarassing myself in the mirror. | ||
| C • t-shirts 3 | ||