Training Log Archive: O Steve!

and bombing the heel with ibu and ice worked!!.....

with the heel pain doing a quick about face and rain washing out my planned mt bike session at Lake Rebecca I decided to hit the track for run intervals...

can I just say I love speed work at the track.....no approximations with GPS...defined accurate distances, accurate times from my watch and the hard truth.....

62F and partly cloudy....some wind but beautiful

Main set: 5 x 800's with 2:20 walking recovery (went by PE and let my HR be where it would be...ran "comfortably hard" ...classic tempo pace...

4:39 130 HRA
2:23 117 HRA
4:32 145 HRA
2:18 121 HRA
4:35 146 HRA
2:20 118 HRA
4:35 147 HRA
2:20 121 HRA
4:31 145 HRA....155 HR end......

well this looks like progress....cool temps helped and it was only a year ago I was doing 4:07's on this workout...granted I ran harder with a 160 HRA to do that so its not comparable but I still have a lot of work to do.....but this one left me feeling buoyed....it feels good to fight back and have some evidence it may be working....

warm up

800 5:40 123 HRA
400 4:07 walk HRA 105

cool down
400 4:14 walk HRA 118

C • Speed work 2

done at snap before track workout....on treadmill

run test:

15:00 at 12:00/mile pace (118 HRA)...

HR 119 at 5:00, 121 at 10:00, 123 at 15:00

....and now I woke up with PF type heel /in step pain with my left heel.....plan is to bomb it with ibu and some ice and hope to ditch it quick...just when I was starting to do some things that might get my very slow run speed a bit quicker....hopefully it will be gone quickly but.......

objective: recovery

normal plus 3 thick red pole downs x 2

objective...build muscular endurance with poling for ski deason....double poled on my in line skates since they were closer to snow speed....

double poled this entire session....

cool down walk

...Ive said it before and I will say it again....elm creek single track is the perfect workout for me.....this trail that delivers a great workout and fun more than any other in the twin cities for me....Leb is close but I think Elm Creeks is it for me....

perfect weather at 70F, no wind....

objective: firm endurance workout for fun and build ski race endurance....did both perfectly....

beginner loop 14:43 131 HRA
inter loop with easy in and including the tri drop section for the first time 1:10:18 147 HRA....(drop loop appx 1:00?)

objective endurance run on trails to start to build a bit of leg strength for skiing as well as continue to build some run endurance...

Ran the bog and brownie single track...4 minutes run/1 minute hike.....

went well but I would have like to have seen a HR avg of 132 or so as opposed to 125.....my caution on the single track lead to a slightly reduced effort.

cool down walk

using the mt bike for fun and xc ski prep....

bike to the North wirth loop for 2

20:44 132 avg
19:44 141 avg (decent)....good lower tempo effort.....love single track for keeping it fun.