Training Log Archive: BPIn the 7 days ending Feb 15, 2016:
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Monday Feb 15, 2016 #
Massage 1:00:00 [0]
Extra work on Calfs and ant tibs.
Jogging warm up/down (Treadmill) 21:16 3.75 km (5:40 / km) +38m 5:24 / km
ahr:132
Easy ramp, feeling nice and loose.
Sunday Feb 14, 2016 #
Snowshoe 26:00 [1] 2.75 km (9:27 / km)
ahr:103 max:130
Shake out activity, not too cold outside. Calfs a little tight so will work on some massage.
Note
So I bought a new car back at TG time and still waiting on delivery......
Probably caught up in "diesel gate" and the Baltimore snow deluge.
Probably caught up in "diesel gate" and the Baltimore snow deluge.
Note
Yesterday was a chance to see a little gem of rural MN and have a guided tour of St Johns Campus and chat to their head track coach, who was very knowledgeable.
The thing that struck me most was not only the dedication of the track team, but how kind and supportive they were to each other. You don't see that very often!
The thing that struck me most was not only the dedication of the track team, but how kind and supportive they were to each other. You don't see that very often!
Saturday Feb 13, 2016 #
Jogging warm up/down (Indoor) 9:40 [2] 1.6 km (6:02 / km)
A few laps jogging then 4x40 build ups and 4x100 running the bend.
Felt tired legs from travel but mentally was ready to race.
Felt tired legs from travel but mentally was ready to race.
Drills warm up/down 10:00 [2] 0.5 km (20:00 / km)
Usual routine
Stretching 18:00 [1]
Legs with and without roller- calls a bit tight.
Track race (Indoor) 1:04 [4] 0.4 km (2:40 / km)
St John Uni Invitational thanks to alumnus Jim Schoffman, M62, my erstwhile training partner and stand out 400m guy (3rd M55 worlds). Drew lane 6, Jim in lane 3 and college age guys in the other lanes. Figured I would see Jim at the 150m break line as he is a fast starter. Good start and right in que there's Jim on the inside at the second bend:) closed the small gap quickly with 200 in 31.5 and ran on his shoulder, which spurred him on. Debated passing him on the bend but held until 40 to go then nudged ahead 64.93 to 64.97- so pretty much a deadheat. Not a situation I expect to repeat!
Anyhow great tune up for Millrose and inside the All American Age group standard (AG result 52ish).
Anyhow great tune up for Millrose and inside the All American Age group standard (AG result 52ish).
Walking 25:00 [1] 2.4 km (10:25 / km)
Cool down and private tour of St Johns, where Jim's father thaught.
Friday Feb 12, 2016 #
Event: Vancouver Sprint Camp
Note
(rest day)
Minimal activity (all day meeting and fly home) rest day. Maybe 1.6km.
Thursday Feb 11, 2016 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Airport hiking, before breakfast, quick trip to NYC
Walking 1:25:00 [1] 8.1 km (10:30 / km)
Forgot about trip to NYC- a good 5 miles up and down Lex and 5th.
Walking 26:00 [1] 2.4 km (10:50 / km)
Late evening
Wednesday Feb 10, 2016 #
Note
Pre Millrose plan:
Wed 10 easy and strength
Thurs 11 Drills and build ups
Fri 12 rest
Sat 13 St Johns U Invitational indoor meet 400m and relay
Sun 14 mid-length run (? treadmill or road)
Mon 15 easy
Tues 16 drills and build ups, lite speed session indoor track
Wed 17 easy, strength
Thurs 18 easy (NJ)
Fri 19 rest/travel
Sat 20 Race day: Run fast, turn left, stay out of trouble (don't drop the baton)!
Sun NYC touristing
Wed 10 easy and strength
Thurs 11 Drills and build ups
Fri 12 rest
Sat 13 St Johns U Invitational indoor meet 400m and relay
Sun 14 mid-length run (? treadmill or road)
Mon 15 easy
Tues 16 drills and build ups, lite speed session indoor track
Wed 17 easy, strength
Thurs 18 easy (NJ)
Fri 19 rest/travel
Sat 20 Race day: Run fast, turn left, stay out of trouble (don't drop the baton)!
Sun NYC touristing
Note
-4F (with wind chill) so no LT walk today :-(
Jogging (Treadmill) 11:20 [2] 2.0 km (5:40 / km) +20m 5:24 / km
max:140
Gradual ramp
Strength 1:05:00 [3]
Easing off in the legs tonite as follows:
Dynamic Warm-Up:
Figure 4s—Lunges with Twist- High As—Butts—High Knees—Karaoke Knee Drive
Program:
RNT Lunges 3 x 12
RNT Squats 3 x 12
3-way Hamstring Touches 3 x 15
Reverse Lateral Lunges 3 x 12 ea
Lateral Lunges 3 x 12
Side to Side Push-Ups 3 x 10
Plank Twists 3 x 10 each
Arnold Press 3 x 12
OH Bent over row 3 x 12
Plank Jacks 3 x 20 sec
Kneeling Lat Pull 3 x 12
Cool Down:
Hip Circles
Butterfly
Hydrants
Cats and Cows
Childs
Dynamic Warm-Up:
Figure 4s—Lunges with Twist- High As—Butts—High Knees—Karaoke Knee Drive
Program:
RNT Lunges 3 x 12
RNT Squats 3 x 12
3-way Hamstring Touches 3 x 15
Reverse Lateral Lunges 3 x 12 ea
Lateral Lunges 3 x 12
Side to Side Push-Ups 3 x 10
Plank Twists 3 x 10 each
Arnold Press 3 x 12
OH Bent over row 3 x 12
Plank Jacks 3 x 20 sec
Kneeling Lat Pull 3 x 12
Cool Down:
Hip Circles
Butterfly
Hydrants
Cats and Cows
Childs
Stretching 10:00 [1]
Legs with roller
Tuesday Feb 9, 2016 #
Walking 25:00 [1] 2.4 km (10:25 / km)
Another face freezing outing
Note
Forgot to set the alarm this am for an early start to indoor track- so missed a session. Maybe just as well, as I don't want to get burned out. Hopefully gym and treadmill later.
Running intervals (Treadmill) 27:30 5.0 km (5:30 / km) +50m 5:14 / km
max:166
Mile warm up with 4x100 strides then some faster paced work:
2x400m 10mph (91,90) 200 jog/walk recovery 1:50
4x200 11mph (40,41) and 12mph (38,37) with 1:50 recovery
Half mile cool down.
Blend of an I workout with some R pace, shortish recovery with HR dropping to 120. Calf was fine.
2x400m 10mph (91,90) 200 jog/walk recovery 1:50
4x200 11mph (40,41) and 12mph (38,37) with 1:50 recovery
Half mile cool down.
Blend of an I workout with some R pace, shortish recovery with HR dropping to 120. Calf was fine.
Stretching 10:00 [1]
Legs with roller
Note
11 days to go to Millrose. Trying to be and stay smart, but need to sketch out a training/rest routine. After that back to gearing up for the 800.