Training Log Archive: itsmartinIn the 30 days ending Sep 30, 2013:
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Monday Sep 30, 2013 #
Strengthening 45:00 [2]
slept:7.0 weight:181lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 60 each side
side leg lifts: 50 each side
push-ups: 20/15/10
wobble disk: 2 min each leg
Sunday Sep 29, 2013 #
Running 1:29:18 [2] 8.6 mi (10:23 / mi) +1632ft 8:48 / mi
ahr:142 max:176 (injured) shoes: Brooks Cascadia 8-Gray 12.5
Felt fine for about 6 miles and then my IT band started to make itself heard. With about 3 to go it got uncomfortable and with about 1.5 to go I knew this run was a mistake. Shit.
Saturday Sep 28, 2013 #
Running 35:56 [2] 4.17 mi (8:37 / mi) +484ft 7:46 / mi
ahr:150 max:170 slept:7.0 (injured) shoes: Brooks Launch-Yellow 12.5
Did my little neighborhood loop and my left knee felt fine for the first half and then I could _barely_ feel it the second half. No pain, just a reminder.
Frink Park is cool, you could put together a nice little 3-5 mile loop entirely in the park I suspect.
It was DUMPING at times today, windy too, and I actually tried to get out when it was really coming down but by the time I got dressed and out the door it had let up significantly. It was 60 degrees so quite warm. Fun to be out in this weather. I realized within 10 minutes I was overdressed.
Friday Sep 27, 2013 #
Running 30:00 [2] 4.0 mi (7:30 / mi)
slept:6.0 weight:178lbs (injured) shoes: Brooks Launch-Yellow 12.5
1% incline, dialed it up to 7:30 pace and just kept it there for 30 minutes. I felt fine for a bit but then with about 10 minutes left I could feel my left knee. No pain, but it was letting me know it was there. Suck.
Cycling (Commute) 33:15 [2] 7.33 mi (4:32 / mi) +583ft 4:13 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 25:30 [2] 5.98 mi (4:16 / mi) +411ft 4:00 / mi
(injured) shoes: Raleigh Mojave 8.0
My legs felt good again as did my left knee/IT band. I feel like I am on a teeter totter; one day I'm good, the next in pain.
Thursday Sep 26, 2013 #
Strengthening 45:00 [2]
slept:6.0 weight:181lbs (injured) shoes: Sneakers
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 60 each side
side leg lifts: 50 each side
push-ups: 20/14/10
wobble disk: 2 min each leg
Stretching 15:00 [0]
(injured)
Cycling (Commute) 24:05 [2] 5.83 mi (4:08 / mi) +360ft 3:54 / mi
(injured) shoes: Raleigh Mojave 8.0
Knee/IT band felt great and my legs felt great too.
Cycling (Commute) 23:27 [2] 5.38 mi (4:22 / mi) +360ft 4:06 / mi
(injured) shoes: Raleigh Mojave 8.0
Knee/IT band felt super as in I didn't feel it.
Wednesday Sep 25, 2013 #
Walking (Commute) 28:00 [1] 1.5 mi (18:40 / mi)
(injured) shoes: Sneakers
IT band/knee felt okay but I am walking scared! :(
Tuesday Sep 24, 2013 #
Strengthening 45:00 [2]
slept:6.0 weight:181lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 60 each side
side leg lifts: 50 each side
push-ups: 20/14/12
wobble disk: 2 min each leg
Running 46:32 [3] 6.01 mi (7:44 / mi) +548ft 7:08 / mi
ahr:156 max:173 (injured) shoes: Brooks Launch-Yellow 12.5
I felt WAY better than last week.
Running (Commute) 37:17 [1] 3.46 mi (10:47 / mi) +130ft 10:24 / mi
ahr:151 max:169 (injured) shoes: Brooks Launch-Yellow 12.5
I felt fine except my damn knee/IT band flared up and I had to alternate walking with jogging. Surprisingly running with my super full messenger bag was okay.
Monday Sep 23, 2013 #
Strengthening 45:00 [2]
slept:6.0 weight:180lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 60 each side
side leg lifts: 50 each side
push-ups: 20/17/15
wobble disk: 2 min each leg
Saturday Sep 21, 2013 #
Running 1:32:47 [2] 8.8 mi (10:33 / mi) +1679ft 8:56 / mi
ahr:139 max:159 slept:6.0 (injured) shoes: Brooks PureGrit-Green 12
This is probably the slowest C10 I have ever done but it was one of the most enjoyable. My friend John (who used to race bikes with me in the 80s) plays soccer, has run Boston and recently started trail running. He's also recovering from a broken ankle so we just cruised the loop enjoying the epic trail conditions. Rain last night made it perfect and nothing was sloppy yet.
My left knee/IT band held up like a champ until the last intersection where the sign says 1.2 miles to go. Then I felt a twinge. Luckily it abated and I was able to run it out. And after I feel fine. Progress.
This was my first trail run in one freaking month! It felt great to be out.
The leaves are starting to turn and fall!
Friday Sep 20, 2013 #
Strengthening 15:00 [2]
slept:6.0 weight:179lbs (injured) shoes: Sneakers
Went to the gym after debating it for quite some time this morning and then immediately ran out of enthusiasm and went back home after three exercises. I should have just slept in today.
Walking 26:23 [1] 1.64 mi (16:05 / mi) +49ft 15:39 / mi
(injured) shoes: Sneakers
I had zero knee/IT band pain! Even on the last three blocks which are steep hills heading down to our place. Progress.
Thursday Sep 19, 2013 #
Cardio (Elliptical Trainer) 15:00 [1] 1.7 mi (8:49 / mi)
slept:6.0 (injured) shoes: Sneakers
Stretching 25:00 [0]
weight:177lbs (injured)
Cycling (Commute) 25:01 [2] 5.82 mi (4:18 / mi) +357ft 4:04 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 36:23 [2] 7.92 mi (4:36 / mi) +537ft 4:19 / mi
(injured) shoes: Raleigh Mojave 8.0
I am feeling zero knee/IT band pain riding my bike these days, yes!
Massage 1:00:00 [0]
More IT band and lateral quad work. Good stuff but ouch!
Wednesday Sep 18, 2013 #
Strengthening 45:00 [2]
slept:7.0 weight:178lbs (injured) shoes: Sneakers
My weight is finally going back down! I suspect it's linked to the fact that I can finally start riding and running again...
plank: 4 min, 2 min each side w/3 x 20 sec leg lifts each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 60 each side
side leg lifts: 50 each side
push-ups: 20/17/12
wobble disk: 2 min each leg
Stretching 20:00 [0]
(injured)
Cycling (Commute) 24:56 [2] 5.8 mi (4:18 / mi) +359ft 4:04 / mi
(injured) shoes: Raleigh Mojave 8.0
Finally, my IT band did not hurt at all on the ride in. Yes.
Cycling (Commute) 23:53 [2] 5.79 mi (4:07 / mi) +328ft 3:55 / mi
(injured) shoes: Raleigh Mojave 8.0
Once again, my IT band did not hurt on the ride home. Is this real progress?
Running 1:49:12 [4] 10.87 mi (10:03 / mi) +171ft 9:54 / mi
ahr:140 max:170 (injured) shoes: Brooks Launch-Yellow 12.5
- 2 mile warm-up
- 5 x 1-mile intervals on gravel path/grass loop (3 min jogging rest between intervals)
- 2 mile cool down
The workout called for 6 intervals but I gassed after 4 so called it a day. I was just psyched to be here with only mild knee/IT band discomfort!
#1 - 6:45
#2 - 6:50
#3 - 6:50
#4 - 6:55
#5 - 7:20 ouch...
On the cool-down/run home I was going really, really slow.
Tuesday Sep 17, 2013 #
Cycling (Commute) 25:10 [2] 5.78 mi (4:21 / mi) +374ft 4:06 / mi
slept:7.0 (injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 33:59 [2] 7.15 mi (4:45 / mi) +520ft 4:27 / mi
ahr:82 max:101 (injured) shoes: Raleigh Mojave 8.0
Running 50:41 [2] 5.98 mi (8:28 / mi) +552ft 7:47 / mi
ahr:148 max:170 (injured) shoes: Brooks Launch-Yellow 12.5
My knee/IT bandkept faking me out... I would feel it and then it would go away, repeat. Bottom line is it did not hurt after the run so I think I'm still improving and when I felt it during the run it was not a sharp pain and more of an ache that just lasted a few strides.
I took it easy today and chatted with some mid-packers. It was the right call. Plus I was sucking wind on the climb so it was about all I could do.
Monday Sep 16, 2013 #
Strengthening 45:00 [2]
slept:7.0 weight:180lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 60 each side
side leg lifts: 50 each side
push-ups: 20/17/12
wobble disk: 2 min each leg
Stretching 20:00 [0]
(injured)
Cycling (Commute) 43:02 [2] 10.05 mi (4:17 / mi) +463ft 4:06 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 57:32 [2] 12.55 mi (4:35 / mi) +763ft 4:20 / mi
(injured) shoes: Raleigh Mojave 8.0
I could barely feel me left IT band. Progress.
Sunday Sep 15, 2013 #
Running 37:41 [2] 4.52 mi (8:21 / mi) +568ft 7:27 / mi
ahr:146 max:166 slept:6.0 (injured) shoes: Brooks Launch-Yellow 12.5
My first run in THREE WEEKS. And boy did it feel like it... I was breathing hard and my quads were tingling like when I first started running a few years ago. :( It was also not pain-free but the twinge in my IT band would go away after I felt it and I was able to complete the run. Bonus.
I was going downhill SO slow, it felt ridiculous. Still, progress.
Cycling 51:20 [2] 12.04 mi (4:16 / mi) +482ft 4:06 / mi
(injured) shoes: Raleigh Mojave 8.0
Rode to my massage and then went down to Seward Park and home. It was MUGGY out and I got caught in a thunder shower but it was warm and super fun.
My left knee would come and go but when I finished it didn't hurt so I am calling this progress.
Massage 1:00:00 [0]
Nice, more IT band and quad work. This is helping.
Friday Sep 13, 2013 #
Strengthening 45:00 [2]
slept:7.0 weight:182lbs (injured) shoes: Sneakers
Boom! If the core Olympics were coming up I would be peaking right now. Set a new PR in the plank and the rest of the workout felt really good as well. If I had been incredibly motivated I could even have gone beyond 6 min today but there wasn't anyone with a gut, in tight gym shorts and a whistle around their neck yelling at me to "push it" so I just stopped.
plank: 6 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 60 each side
side leg lifts:50 each side
push-ups: 20/16/12
Stretching 10:00 [0]
(injured)
Massage 1:00:00 [0]
(injured)
Holy carp. Tucker said, "I'm going to work your IT band and you just tell me when to stop..." After about 30 minutes I cried Uncle.
That was SO hard to relax through but it felt amazing (as in it felt like it did a ton of good) after. When my left leg was too tender to touch he switched it up and worked on my shoulders some too which had been tight during the whole left leg business. Ouch.
Thursday Sep 12, 2013 #
Note
slept:6.0 (injured) (rest day)
Wednesday Sep 11, 2013 #
Strengthening 45:00 [2]
slept:7.0 weight:182lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 60 each side
side leg lifts: 50 each side
push-ups: 20/14/10
wobble disk: 2 min each leg
Tuesday Sep 10, 2013 #
Note
I saw Neal Goldberg w/FootWorks PT yesterday and it took him all of 10 minutes to confirm this and to recommend I go see yet another specialists for a cortisone injection to calm my IT band down. At this point, even just walking to the bus stop makes it flare up again and I can't do shit and doing nothing (or as close to nothing as I am able to and still go to work) is not letting it heal up.
Good times.
Strengthening 45:00 [2]
slept:7.0 weight:182lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 50 each side
side leg lifts: 50 each side
push-ups: 20/14/12
wobble disk: 2 min each leg
Monday Sep 9, 2013 #
Strengthening 30:00 [2]
slept:6.0 weight:183lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each leg
clam knee lifts: 60 each side
side leg lifts: 50 each side
push-ups: 20/12/10
Stretching 10:00 [0]
(injured)
Saturday Sep 7, 2013 #
Cycling 1:21:30 [2] 18.56 mi (4:23 / mi) +1303ft 4:07 / mi
slept:7.0 (injured) shoes: Raleigh Mojave 8.0
Ran a couple of Errands on my single speed town bike. I _almost_ made it up Queen Anne Hill without getting off but had to walk one block/steep section. It was fun to try.
Then I went by Seven Hills Running Shop to try on running packs. It was fun to talk to Phil Kochik.
My left knee hurt even while riding today... the slide into depression continues.
Friday Sep 6, 2013 #
Stretching 20:00 [0]
slept:6.0 weight:183lbs (injured)
Sauna 20:00 [0]
Walking 27:44 [1] 1.63 mi (17:01 / mi) +52ft 16:31 / mi
(injured) shoes: Sneakers
My left knee/IT band is absolutely killing me. Any time I walk downhill it lets me know - big time. So far Ibuprofen/ice/foam roller are not doing squat. I am so bummed because everything else is totally healed up and rested. I had a moment today where I got really down and felt like the last 6 months have been one long recovery and I'm tired of it.
Thursday Sep 5, 2013 #
Strengthening 30:00 [2]
slept:4.0 weight:182lbs (injured) shoes: Sneakers
Slept like crap and woke up around 2 AM. That was all she wrote.
plank: 4 min(!), 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 50 each side
side leg lifts: 40 each side
push-ups: 20/12/10
Stretching 20:00 [0]
Walking 30:02 [1] 1.67 mi (18:02 / mi) +53ft 17:30 / mi
(injured) shoes: Sneakers
My left knee felt great until the last three blocks which are all down a steep hill. then my IT band flared up big time.
Wednesday Sep 4, 2013 #
Strengthening 30:00 [2]
slept:6.0 weight:181lbs (injured) shoes: Sneakers
plank: 3 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
clam knee lifts: 50 each side
side leg lifts: 40 each side
ball push-ups: 16/14/12
Foam roller was painful! I am so messed up and in need of this.
Cycling (Commute) 25:21 [2] 5.83 mi (4:21 / mi) +368ft 4:06 / mi
shoes: Raleigh Mojave 8.0
Cycling 30:39 [4] 10.1 mi (3:02 / mi)
weight:184lbs shoes: Expresso exercise bicycle
I went really hard! Instead of starting off mellow and twisting the throttle I started at a good clip and didn't back down. This was a new PR for me on this course by two minutes!
Kind of hilarious that I have an excellent bike trainer session NOW.
Cycling (Commute) 1:10:12 [2] 16.65 mi (4:13 / mi) +910ft 4:00 / mi
(injured) shoes: Raleigh Mojave 8.0
My left knee/IT band was getting a little bit irritated even while riding. :(
Tuesday Sep 3, 2013 #
Strengthening 30:00 [2]
slept:6.0 weight:183lbs (injured) shoes: Sneakers
Gads... today was tough. Due in part to my debauchery last night at a friend's 50th birthday party and the fact that I have not done any core in almost two weeks.
ball leg lifts: I skipped these today
plank: 3 min, 2 min each side w/3 x 20 sec leg lift each side
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
push-ups: 10/10
I was SO not motivated for push-ups and just got the hell out of Dodge (read: the gym).
Cycling 30:43 [3] 10.0 mi (3:04 / mi)
ahr:124 max:163 weight:184lbs (injured) shoes: Expresso exercise bicycle
Dang... this feels like when I Hurt my ankle. My left IT band is irritated so no running for me right now. Time to treat this seriously.
Sauna 10:00 [0]
(injured)
It felt great but I only lasted 10 minutes! Then it got hard to breath and I felt claustrophobic.
Walking 27:57 [1] 1.65 mi (16:53 / mi) +50ft 16:25 / mi
(injured) shoes: Sneakers
My IT band did not complain. Nice.
Monday Sep 2, 2013 #
Running (Stairs) 1:00:24 [3] 2.55 mi (23:41 / mi) +1496ft 15:14 / mi
slept:7.0 (injured) shoes: Brooks Launch-Yellow 12
Damn. I hurt the IT band on my left knee at Cascade Crest so becasue of that (and blisters) I took a full week off but it was not engouh. :( I felt it again after 20 minutes today and stupidly continued on for the full hour. I still have plans for this fall so can't let this not heal up properly.
On the up side, my feet and quads felt good.
Today I was just walking each flight two-at-a-time. Goind up felt fine, going down iritated my IT band.