Training Archive: walkIn the 7 days ending 2008-03-09:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Mar 9 | ||
| Road run warm up/down 10:00 [1] | |
| weight:149lbs shoes: DS Trainer XII | ||
| Before - jogging around the parking lot and bike trail to loosen up. Not ready for this - too early, way too early. What's with this early time? Body not ready.
After - brief attempt to jog across the parking lot but legs didn't want to know. | ||
| Road run race 1:37:10 [3]11.0 mi (8:49 / mi) +200m 5:12 / km vdot: 37.5 | |
| shoes: DS Trainer XII | ||
| Collinsville Bake-Off, HTC Winter Series Race - 30, sunny, strong NW wind affecting run along River Rd. Rest not bad just major hill in third mile.
Not a particularly inspiring effort. Got into a steady pace and held that with a noticeable slowing on the two hill sections on the second time around, Miles 2 and 3. Overall about 9' slower than last year. Lyn was about 1:32. I never saw her as I stopped to retie shoe just after the start and everyone disappeared. As I said, wasn't ready for this. Splits: Lap 1: 8.45, 8,49, 9.22, 8.41, 8.17, 4.48 Lap 2: 8.33, 9.03, 9.54, 8.36, 8.15, 4.09 | ||
| Note | |
| On the plus side of today's run, the malingering body parts kept to themselves and did not distract from the effort. Maybe all that is behind us for the time being and time to creep up the intensity. Now just have to deal with the aches and pains from a different activity. Can deal with that, as long as it doesn't progress further. | ||
Friday Mar 7 | ||
| Cycling warm up/down (Recumbunt) 12:00 [1] | |
| weight:149lbs shoes: DS Trainer X | ||
| Slowly worked into this. Felt rather lethargic today but got the spin rate up after a while. Pushed the Level up to 15 (from 10) after about 6' and pushed for a couple minutes. The R knee didn't like it so backed off. Followed with some stretching and rolling on the foam roller, which didn't create a sharp pain in the butt like the previous attempt with it. | ||
| Strength (Nautilus) 1:00:00 [1] | |
| shoes: DS Trainer X | ||
| Backed off for the leg push a couple notches and knee seemed ok with it. Held it for the rest, even increasing for the leg abductors (? pushing out with the legs). | ||
| Erg warm up/down 4:00 [1] | |
| shoes: DS Trainer X | ||
| With the painless effort on the foam bar, thought I would try the erg again. No butt pain but also no energy and this was as much as I could take today.
Headed for the pool. No plios. Rest the knee. | ||
| Water 3:00 [1] | |
| 4 laps of crawl. As much as I could take. L foot was cramping up and R knee wasn't happy with this. By the end of the 4th, I was in a major sinking mode, breathing with every stroke. Scrape me off the bottom. | ||
Thursday Mar 6 | ||
| Trail run long 1:35:00 [1] | |
| weight:150lbs shoes: XA Comp 2 XCR | ||
| Waterfall Tr, out/back - 40, sunny. Mixed trails: some deep snow, some bare some ice. Good going though except very careful on the blue ice. Most had softened up on the way back.
Another great day in the woods. A fine run though we both felt sluggish; perhaps the soft footing on the loose snow. Once we hit the final road section, Lyn took off and we got into the usual struggle - I was just trying to keep up with you. Well I was just trying to keep up with you! Good thing it was only a half mile section or we would both be crawling the last bit. Knee was fine during the run as route was chosen for its flatness. Still tender climbing stairs. | ||
Wednesday Mar 5 | ||
| Note | |
| slept:11.0 weight:149lbs (rest day) | ||
| Lots of soreness in various places, esp upper body so guess the Mon thing worked. Knee a bit better though still sore climbing stairs. Rest improves many things. Will see how this does. | ||
Tuesday Mar 4 | ||
| Cycling warm up/down (Recumbunt) 10:00 [1] | |
| weight:150lbs shoes: DS Trainer X | ||
| Warming up and trying to loosen up. Quite sore from the various recent activities, found and woke up a lot of muscle areas that have been lethargic for too long. So was not sure how this session would evolve. Biking was a good gentle start. | ||
| Strength (Nautilus) 1:00:00 [1] | |
| shoes: DS Trainer X | ||
| Was not sure how this would go, but it turned out fine. Was able to maintain the levels from Sat with even some thoughts of pushing. Was able to restrain the temptation. Only cautionary note was on the first leg push machine. Had upped the level Sat (1.5Gs) ok, but today the R knee tweaked just a bit during it. | ||
| Pliometrics 5:00 [1] | |
| shoes: DS Trainer X | ||
| After the machines. This probably was a mistake. Did 3x20 toe bounces ok. Then tried the step jumps - mistake. Seemed to seriously aggravate the R knee. It has had a slight tweak for some time on the machines but seemed to pass. This may have pushed over the top. Difficulty climbing stairs afterwards. Almost had to just stay in the hot tub. | ||
| C • Plyometrics? 3 | ||
Monday Mar 3 | ||
| Road run warm up/down 34:00 [1] | |
| weight:149lbs shoes: XA Comp 2 XCR | ||
| Out Simsbury Rd to fields with stop for stretching, plus high knees, butt kicks. 46, sunny. | ||
| Trail run intervals (Strength intervals) 35:00 [4] | |
| shoes: XA Comp 2 XCR | ||
| Mcleans Barn Door Field - N edge of field where snow had melted and ground was dryish, exc in a couple of patches of deer poop.
Plan was to try the Team Intervals from Tucson, or what I remembered of them as I missed that session. Did 10 each of pushups, backups, crunches, burpees, leg arounds, lunges with a 40" hard run before, between and after each. Rest for 3' and repeat 2x. Wasn't sure of a good run so tried the length of the field and back for the first run. Turned out to be 1:18. So cut it thereafter to go to the top of a small hill along the edge: 25" out/20" back. Each set took about 9:30 and was a decidedly tough go, but a really nice day for it. When I got home, discovered a couple of what looked like chocolate M&Ms stuck to the top of my sock. Yummy? Don't think so. Trying new shoes, the Goretex variety of the Salomon trail shoes that I have been wearing for several iterations. They were fine in the fields but are heavier and are clompy on the roads. Couldn't get the non-Goretex version anymore so these were marked down at REI so why not. | ||
| Note | |
| The butt soreness remains as a deep malingering dullness so we have started a treatment based on the third Q/A of that article. Haven't noticed any great changes yet though the raisins taste foul first thing in the morning. Or maybe it's not the raisins? | ||