Thursday Jul 31 |
 | Note | |
| (rest day) |
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| Swimming (ocean) 20:00 [1] | |
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| Along the shore, with gentle rollers. Kept getting disoriented - guess I'd get used to it if I did this more than once or twice a year. |
Wednesday Jul 30 |
| running intervals (trails) 18:00 [4] | |
| (injured) shoes: Asics 2130 |
| 4 x something like 800m ... took roughly 3:30 to run it. It was pretty flat and not too bendy, so maybe a bit further than 800. About :45 rest each time. Got myself breathing hard. When my leg went tight (a little on the second one, very on the third and fourth) I realized that I am tensing so much that it affects my breathing. Yuck. |
| running warm up/down (beach and roads) 26:00 [2] | |
| (injured) shoes: Asics 2130 |
| Leg fine on the warm up ... |
Tuesday Jul 29 |
| running (trails and roads) 48:00 [1] | |
| shoes: Asics 2130 |
| With Dad around the state park and other trails ... nice to find out where they are. It only takes a couple of minutes on the roads to be into a network of trails, and to hop from one area to the next. |
Monday Jul 28 |
| running (roads) 40:00 [2] | |
| (injured) shoes: Asics 2130 |
| Fine until about 25 minutes, then gradually tighter. |
Sunday Jul 27 |
| Core Strength (legs) 10:00 [1] | |
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Friday Jul 25 |
| running warm up/down (treadmill) 30:00 [2] | |
| (injured) shoes: Asics 2130 |
| Mid morning. Leg tight almost right away. So tight it was affecting my breathing. It feels muscular when I'm running, then later my ITB hurts.
Calling the Dr. for another referral today. |
| running hills (treadmill) 15:00 [4] | |
| (injured) shoes: Asics 2130 |
| 4 x 400m ish hills. 7-9%. 2 minutes jogged recovery. Lungs and heart could've worked much harder, but my right leg held me back. |
Thursday Jul 24 |
| running (treadmill) 45:00 [2] | |
| (injured) shoes: Asics 2130 |
| 9:00pm. Going to be awake way too late now.
Felt lousy (felt lousy all day actually). Slow (8:15 pace) for most of it. Right quad tight for the middle couple of miles when I was going 8:00 pace, then I slowed and it eased off.
Going to stretch it well tonight. Watching 'Superman' - boy is it dated!!!! |
| Core Strength (abs) 4:00 [1] | |
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Wednesday Jul 23 |
| running warm up/down (treadmill) 29:00 [3] | |
| shoes: Asics 2130 |
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| running tempo (treadmill) 22:00 [4] | |
| (injured) shoes: Asics 2130 |
| Right leg got tight during - first on outside, then hip, then inner part of quad ... maybe I am compensating? I can't help wondering if the orthotics are wrong. Correct for the shape of my FOOT, but not for the shape of my leg and/or my stride pattern. |
Tuesday Jul 22 |
| Core Strength (legs and abs) 22:00 [1] | |
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Sunday Jul 20 |
| running long (trails and roads) 1:38:00 [2] | |
| (injured) shoes: Asics 2130 |
| Okay, this may not have been smart. Quad/leg/itb tight from about 20 minutes to about 60 minutes. Stopped to stretch twice, briefly. Then it got looser ... why???
Now afterward my knee is sore and itb too. Going to stretch and ice now and see how it feels tomorrow.
Oh and it was very humid and generally dripping. |
Saturday Jul 19 |
| running (treadmill) 47:00 [2] | |
| shoes: Pegasus 3 wide |
| Not as hot in the basement as it is outside (mid 90s). Nor as hot as it is in the desert (English Patient). But still hot.
R leg tight early on and most of the way through. Had to stay at 8:15-8:20 pace to keep it from seizing ... but then for the last 10 minutes or so it was fine at 8:00. Does this mean it'll be fine for a marathon??? |
Friday Jul 18 |
| Note | |
| (rest day) |
| Too darned hot. |
Thursday Jul 17 |
| running (treadmill) 45:00 [2] | |
| shoes: Pegasus 3 wide |
| Felt pretty lousy (slow). Watching 'The English Patient' was pretty good distraction though. It was supposed to be an easy run, so when I felt tired, I slowed down.
Knee tweaked a bit early on, and remains tight a day later. Iced last night and will try to ice more than once today (now Friday). Trying to avoid anti-inflammatories if I can. |
Wednesday Jul 16 |
| Core Strength (abs) 3:00 [1] | |
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Tuesday Jul 15 |
| running warm up/down (treadmill) 15:00 [2] | |
| shoes: Pegasus 3 wide |
| Morning, but not early. Knee stiff for the first minute, but that was it. Quad tightened near the end of the tempo bit. Will stretch it well. Some day I will find out what is causing it. |
| running tempo (treadmill) 20:00 [4] | |
| ahr:165 max:173 shoes: Pegasus 3 wide |
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Monday Jul 14 |
| Core Strength (abs, legs and arms) 40:00 [1] | |
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| Did the legs with the ankle weight. Will make a conscious effort to keep up with these ... but wish I knew more specifically which muscles are weaker so I could target them. |
Sunday Jul 13 |
| running (trails and roads) 43:00 [2] | |
| shoes: Asics 2130 |
| Around Menotomy - supposed to be at Marathon pace. Either my measure of the loop from the map was off, or I am running way too fast. Think it was the former. Had to really concentrate on going slower.
My knee didn't seem to hurt running, though it still tweaks when bent too much. |
Saturday Jul 12 |
| Core Strength (abs) 5:00 [1] | |
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| Note | |
| (injured) |
| Knee tweaky and family busy. |
Thursday Jul 10 |
| Hiking (mountians!) 1:35:00 [1] | |
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| With Dad, playing in King Ravine to help him get closer to finishing his redlining. Felt fine until my knee started to tweak on the second steep uphill (over a mile at some ridicuous grade, which required a lot of hands and knees bent a lot). Then it really started to hurt on the downhill (Spur Trail, back to Lowes Store). Used two poles when it got bad and tried not to use my right leg to take any strain at all.
Total hiking time was about 7 hours plus stops. I'm going to factor it at 25% - it was probably much higher for muscles and joints, and lower for lungs. Heart rate was a steady 120 on the steep ups, so I was certainly working!
4 days later it is still tweaking, but not sore all the time. Definitely worth it, but this early in the marathon training I am going to take the time to get it right. |
Wednesday Jul 9 |
| Swimming 30:00 [1] | |
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| Aquajogging 5:00 [1] | |
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Tuesday Jul 8 |
| running warm up/down (trails) 20:00 [2] | |
| shoes: Inov8 |
| Too soon after supper and too hot! |
| running race (trails) 21:45 [4] 5 km (4:21 / km) vdot: 81.3 | |
| shoes: Inov8 |
| Milers Tuesday night series. Started slowly - it has been nearly a year! Not that strong on the hill, but not bad. Finished with gradual acceleration, but no real kick. Still, under 22, which was my goal. |
Monday Jul 7 |
| Aquajogging 15:00 [1] | |
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| Kids got bored, so I stopped early. |
Sunday Jul 6 |
| running (trails and roads) 1:27:00 [3] | |
| shoes: Inov8 |
| With Andy up the Red Tail, across to Cranmore, and down the ski trails. Felt steady but not fast.
Saw a bear!! It's back side, anyway. It was still pretty cool! |
Saturday Jul 5 |
| running (roads) 18:00 [1] | |
| shoes: Asics 2130 |
| With Dad. I think the time is about right. Just a little run as I didn't feel like the aquajogging had done enough. |
| Aquajogging 20:00 [1] | |
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Thursday Jul 3 |
| running warm up/down (treadmill) 21:00 [2] | |
| shoes: Asics 2130 |
| No tennis, too early in the day. |
| running tempo (treadmill) 17:00 [4] | |
| ahr:163 max:167 shoes: Asics 2130 |
| Max pace was 6:30 (I think). Felt okay, but not particularly great. ITB seemed okay during, and now (an hour later) a bit tender. Need to keep stretching, foam rolling and doing the exercises most nights as that seems to be helping. |
Wednesday Jul 2 |
| running (treadmill) 27:00 [2] | |
| shoes: Pegasus 3 wide |
| Watching taped match between Murray and Gasquet. Fantastic crowd and great tennis. They say 44% of British televisions were tuned to the match, wonder if that is better than the Superbowl or the World Series. Bet it is. These are the two weeks of the year when I really miss living in England! |
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| C • bloody tennis . 3 |
| Core Strength (legs and abs) 12:00 [1] | |
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Tuesday Jul 1 |
| running warm up/down (treadmill) 30:00 [2] | |
| shoes: Asics 2130 |
| Watching Venus Williams cruise through to the semis. Women were all a bit lackluster today - men's matches tomorrow should be better.
Worst thing was that the tennis ended and I was forced to chose between NECN news (round and round every 10 minutes), soap operas, bad chat shows or an earnest PBS program on early childhood development (done that already) ... or the basement wall. Chose NECN then the basement wall. |
| running intervals (treadmill) 20:00 [4] | |
| shoes: Asics 2130 |
| 4 x 1/2 mile with 1/4 mile rest. 3:21, 3:19, 3:17, 3:15 (pace 9.0, 9.1, 9.2, 9.3 mph). No walking time, just jogging. Incline at 1%.
Hip a little tight on the third and fourth, but not awful. We'll see how it feels tonight. |