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Training Log Archive: Bags

In the 7 days ending Mar 27:

activity # timemileskm+m
  running7 7:26:28 40.05(11:09) 64.45(6:56)
  Total7 7:26:28 40.05(11:09) 64.45(6:56)

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Saturday Mar 27 #

9 AM

running race (Sluggish ) 1:19:00 [5] 8.0 mi (9:52 / mi)
shoes: Hoka Rincon grey

First two miles were really slow for me. I did not have the rested, quick turn-over feeling I had hoped for after resting 3 days. Pressed on and gradually sped up. The one positive was that no one passed me after a mile or so. Don't know place in race. Was only 2nd in the age group. The main thing is to get back to doing the race thing or once and for all give it up.

Pride stung by pace but I'm glad I got out there. There was a steady north wind that we ran into twice that definitely wore me down. It's Okieland and that's the way it is.

1st half 40:35 10:09 pace
2nd half 38:30 9:38 pace

Last two mile into the wind. I thought I might break but I was able to hold pace pretty good.

I've run faster on the OC Trail even with about the same wind. I'm definitely going to have to sneak speed into my workouts. Maxed out for now on what I can do mileage and effort wise.

Evening:
Just saw results...kinda jumbled but I believe I was 28th out of 71 runners. The guy that beat me in age group was 69. He beat me by nearly 4 minutes. Oh well. My chip time was just over 5 seconds faster than my watch so I averaged 9:52. Not bad really for wind and how I felt. That is still a quick pace for 8 miler for me at this time.

Did 5 PU. Some butt raise bridges and leg bands and leg raises. 5 minutes. About 6 I started feeling way better after half can chicken soup, then half sandwich, BBQ beans.

Friday Mar 26 #

8 AM

running tempo (last day of race tapering) 28:49 [3] 2.55 mi (11:18 / mi)
(rest day) shoes: Hoka ATR 5 Gore Tex BLK

25 min warm up. No real energy. Even did a miniscule amount of free weights...total of minute to minute and a half. Article on female ultra runner in early 50's mentioned heavy weight training...she is as strong as a bear obviously but not some muscle bound athlete. So foam roller, 20 PU 10/10; leg and arm bands, floor core with 15 SU, standing leg drills and lite stretching.

Started out like yesterday alternating walking and trotting while increasing the trotting. Very slow and lethargic...discouraging in that it's the 3rd day of tapering...but what matters is feeling good tomorrow not today.

Then I decided to do more surges...started at about a mile going about 25-30 yards. Last 3 were 100 or more yards...was losing speed the last one...in the middle I got that floating, smooth and completely in control feel. 10 x avg of 50. So about 500 yards at whatever pace I managed.

Late morning: 1 hour of tree trimming (remaining tree in backyard). Had broken limbs caught up by other limbs and touching overhead lines. Mostly sawing today.

Thursday Mar 25 #

8 AM

running tempo (walking trotting strides) 35:50 [3] 3.0 mi (11:57 / mi)
(rest day) shoes: Hoka Speedgoat 3

Still no energy warming up this morning. Everything but back bridge and free weights just lots less reps. Foam roller; leg and arm bands, floor core 15 SU, 20 PU 10/10 full/knee; standing leg drills and lite stretching. 30 minutes.

Was not sure what I would do other than I was going to be walking a lot. Started out just 10 to 20 walking steps then trotting about the same...by 3/4's of mile was trotting a lot further than the walking. At about 1.25 I started some strides...by halfway they were about 20 seconds...second half probably 30 to 35 seconds...did about 8 of those. Actually kept close to the pace I ran yesterday even with all the walking.

Two days to get the motor running. Gulp. Knee fine when running.

Wednesday Mar 24 #

8 AM

running tempo (rest for Saturday 8M race) 34:35 [3] 3.0 mi (11:32 / mi)
(rest day) shoes: Hoka ATR 5 Gore Tex BLK

Warm up: Very sluggish workout. No energy at all. Today starts 3 day rest up for race...I need it for knee, mentally and physically. I've trained well for the last year. It may be a disaster but I'm hoping by resting 3 days that I'll have a good day. Knee was achy this morning before I warmed up but once I started running it felt solid and just fine again.

Very few reps of anything but leg and arm bands. Foam roller. Floor core with 20 SU; 20 PU 10/10; standing leg drills and lite stretching.

1st half 1.5M 19:30 13:00 pace
2nd half 1.5M 15:05 10:03 pace (quite a difference!)

Last mile: 9:31

Afternoon: 10 minutes of leg lifts of various types with ankle weights.

Tuesday Mar 23 #

8 AM

running hills (grey and windy) 1:15:47 [4] 7.0 mi (10:50 / mi)
shoes: Hoka Arahi 4

1st half/3.5M 39:55
2nd half/3.5M 35:52

Full warm up/no weights: foam roller; 62 PU 17/17 + 15/15 full/knee; floor core with 50 SU; leg and arm bands; standing leg drills and lite stretching.

Legs and energy much better today but I still felt sluggish...cooler weather (that would have felt warm a month ago) combined with wind really worked my mind over...I was prepared to bail out to a 5 miler if things were not going well. Knee slightly sore but also much better than yesterday (no sleeves today) and it actually got better the last 2 miles rather than more sore.

2 miles straight into wind from 3.5 to 5.5 really tested me but when I turned south with 1.5 M instead of head wind it was all at my side...and it was at my back for most of the last half mile so I ran about 9:20 for the last mile. Never would have thought that after 2 miles into the run.

Afternoon: Various times of doing a few sitting on bed or chair leg lifts to tighten/strengthen knees/quads; then floor leg lifts with ankle weights; 26 PU...13/13. Also past week have been sitting against wall with legs raised from a few minutes up to ten minutes today. 10 min.

Monday Mar 22 #

8 AM

running tempo (really dead legs ) 43:35 [3] 3.5 mi (12:27 / mi)
(rest day) shoes: Hoka Mach Black/Red

50 min full warm up except for free weights. No sign I would have such a bad dead leg day but based on yesterday post run not a surprise. Wore sleeves but not much help with sore knee. Not painful and it had no effect on how tired I was. Grey breezy day but not terrible by any means.

Foam roller, 60 PU 15/15 x 2 full/knee; floor core w/50 SU; arm and leg bands with extra reps; standing leg drills; lite stretching.

Sunday Mar 21 #

6 AM

running long (everything I had ) 2:28:52 [5] 13.0 mi (11:27 / mi)
shoes: Hoka Clifton 6

10 min warm up of foam roller, standing leg drills, leg bands. SE breeze. Nothing over powering...except it was for me. Once there was some grey light I could get moving. Really tired last 2 miles. I was more tired at 11 miles than I usually am finishing a 12 miler.

The last mile mostly into wind and about broke me. This felt like I ran 20 miles. Just reviewed it was June 28, 2020 I hit 13M at 12:07 pace or 40 seconds slower. Longest run since we lived in San Antonio from 86-87. I've felt for months I was at a max or plateau of training.

1st 6.5M 1:23:00 12:46 pace
2nd 6.5M 1:05:52 10:08 pace

Afternoon: Right now it appears I ran too far. I cannot believe the difference between 12 and 13 miles on me. 3 weeks ago I ran 12.5 and even that added half mile had the effect as if I had added 5 miles. For first time in awhile my right knee was sore before I finished. So I reached the limit of all the strength/stabilization drills I have done.

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