Training Log Archive: itsmartinIn the 31 days ending Oct 31, 2013:
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Wednesday Oct 30, 2013 #
Strengthening (Weights) 45:00 [3]
slept:6.0 (injured) shoes: Sneakers
squats: 3 x 20 - 95 lb.
incline leg press: 3 x 20 - 110 lb.
donkey kick: 3 x 30 each leg - 40 lb.
leg extensions: 3 x 30 - 75 lb.
leg curls: 3 x 30 - 75 lb.
calf raisers: 2 x 20 each leg
Walking 18:47 [1] 1.06 mi (17:43 / mi) +139ft 15:46 / mi
(injured) shoes: Sneakers
Tuesday Oct 29, 2013 #
Running (Stairs) 37:42 [3] 1.59 mi (23:42 / mi) +1568ft 12:15 / mi
ahr:129 max:171 slept:6.0 (injured) shoes: Brooks Launch-Yellow 12.5
Oh man! I was SO expecting my IT band to act up and it did not. Yes! I managed 10 flights - all of them walking fast two steps at a time - but that is big progress for me. Hopefully I can throw in a couple o runners in a week or so.
Cycling (Commute) 24:41 [2] 5.83 mi (4:14 / mi) +381ft 3:59 / mi
(injured) shoes: Raleigh Mojave 8.0
Cardio (Elliptical Trainer) 30:00 [3] 3.9 mi (7:42 / mi)
weight:182lbs (injured) shoes: Sneakers
14 incline, 14 resistance
This was tough when I started out... my cadence was around 130 and only slowly moved up to 140. Half way in I finally got close to 150 and I held that for the last 10 min.
No knee/IT band issues!
I think my heart rate peaked around 160.
Cycling (Commute) 24:10 [2] 5.34 mi (4:32 / mi) +356ft 4:16 / mi
(injured) shoes: Raleigh Mojave 8.0
Monday Oct 28, 2013 #
Strengthening (Weights) 35:00 [3]
slept:6.0 (injured) shoes: Sneakers
free bar squat: 3 x 20 - 95 lb.
incline leg press: 3 x 30 - 90 lb.
donkey kick: 3 x 30 each leg - 40 lb.
leg extension: 3 x 30 - 75 lb.
leg curl: 3 x 30 - 75 lb.
This is one more exercise than Friday and slightly more weight on the last three exercises and my IT band felt okay.
Cycling (Commute) 25:00 [2] 5.81 mi (4:18 / mi) +357ft 4:04 / mi
(injured) shoes: Raleigh Mojave 8.0
I could feel my IT band/left knee just a little after weights. Rats/
Cycling 23:27 [3] 7.6 mi (3:05 / mi)
ahr:146 max:167 weight:182lbs (injured) shoes: Expresso exercise bicycle
Odyssey course
My only goal going in was to beat my previous time on this course. I did it. Next time it will be quite a bit harder to do it again. :)
My IT band felt okay.
Cycling (Commute) 25:31 [2] 5.98 mi (4:16 / mi) +435ft 4:00 / mi
(injured) shoes: Raleigh Mojave 8.0
My IT band felt better.
Strengthening (Yoga) 1:00:00 [2]
(injured)
Today is the second day that this felt good and I feel like I'm improving. Finally.
Saturday Oct 26, 2013 #
Cycling 2:13:16 [3] 15.8 mi (8:26 / mi) +2848ft 7:12 / mi
ahr:135 max:167 (injured) shoes: Performance Access XCL Comp
What a great day! The trails were dry, covered in beautiful leaves and the temperature was perfect. We rode over Grand Ridge, did three loops at Duthie Hill and then rode back. I thought I felt my left knee toward the end on the last climb but it was fine when we hit the car.
Friday Oct 25, 2013 #
Strengthening (Weights) 25:00 [3]
slept:6.0 (injured) shoes: Sneakers
incline peg press: 3 x 30 - 90 lb.
donkey kick: 3 x 30 each leg - 30 lb.
leg extensions: 3 x 30 - 55 lb.
leg curls: 3 x 30 - 60 lb.
My legs are shrinking! This didn't hurt my knee so perhaps I can maintain some strength with a bit of gym time.
Thursday Oct 24, 2013 #
Running 30:00 [2] 3.7 mi (8:06 / mi)
ahr:140 max:165 slept:6.0 (injured) shoes: Brooks Launch-Yellow 12.5
I felt 100% until about 10 minutes to go and then my left knee made itself known. This is getting OLD. It seems I may just need even more rest.
Cycling (Commute) 24:50 [2] 5.81 mi (4:16 / mi) +384ft 4:01 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 36:14 [2] 8.04 mi (4:30 / mi) +587ft 4:13 / mi
(injured) shoes: Raleigh Mojave 8.0
Massage 1:00:00 [0]
(injured)
Wednesday Oct 23, 2013 #
Strengthening 30:00 [2]
slept:6.0 weight:180lbs (injured) shoes: Sneakers
I was a bit tardy getting to the gym so eliminated a few exercises.
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
push-ups: 20/15/10
wobble disk: 2 min each leg
In spite of being sleepy tired I felt strong doing the plank.
Strengthening (Yoga) 1:00:00 [2]
(injured)
I finally got it right today. I don't mean I did really well, rather I did not push so hard that I Hurt my back. I am slowly learning how to do this.
Walking 17:15 [1] 0.95 mi (18:05 / mi) +92ft 16:34 / mi
(injured) shoes: Sneakers
There are a bunch of cool routes I can take home from 23rd, I will be exploring!
Tuesday Oct 22, 2013 #
Cardio (Elliptical Trainer) 30:00 [3]
slept:6.0 weight:180lbs (injured) shoes: Sneakers
14 incline, 14 resistance, cadence 140-150, heart rate 160 by the end
I just could not maintain a faster cadence today... but my back did feel a little better.
Cycling 24:16 [3] 7.6 mi (3:12 / mi)
ahr:136 max:168 weight:183lbs (injured) shoes: Expresso exercise bicycle
Tried a crazy new course today, it had giants and Minotaurs and sea serpents running around in it...
Walking 18:12 [1] 1.06 mi (17:14 / mi) +141ft 15:18 / mi
(injured) shoes: Sneakers
Today I went up and over the ridge on my new, favorite, secret flight of stairs again.
Monday Oct 21, 2013 #
Stretching 20:00 [0]
slept:5.0 (injured) shoes: Sneakers
various stretches
wobble disk - 2 min each leg
Strengthening (Yoga) 1:00:00 [2]
(injured)
I messed up my back. Irony? Hope it's not too bad.
Walking 20:00 [1]
(injured) shoes: Sneakers
I found a new flight of stairs today that go up and over the ridge directly on top of the I-90 lid - very cool.
Sunday Oct 20, 2013 #
Cycling 2:12:26 [3] 40.05 mi (3:18 / mi) +2166ft 3:09 / mi
ahr:131 max:253 (injured) shoes: Kona Paddy Wagon
Walking 50:31 [1] 2.69 mi (18:46 / mi) +262ft 17:11 / mi
ahr:70 max:100 (injured) shoes: Brooks Launch-Yellow 12.5
Saturday Oct 19, 2013 #
Cycling 2:40:21 [3] 48.67 mi (3:18 / mi) +1877ft 3:11 / mi
slept:6.0 (injured) shoes: Kona Paddy Wagon
Friday Oct 18, 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 leg
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
wobble disk: 2 min each leg
It felt pretty good, I guess yoga is tiding me over fine.
Thursday Oct 17, 2013 #
Cycling (Commute) 24:45 [2] 5.81 mi (4:15 / mi) +379ft 4:01 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 23:41 [2] 5.34 mi (4:26 / mi) +345ft 4:11 / mi
(injured) shoes: Raleigh Mojave 8.0
Wednesday Oct 16, 2013 #
Cardio (Elliptical Trainer) 30:00 [3] 3.9 mi (7:42 / mi)
slept:6.0 weight:180lbs (injured) shoes: Sneakers
14 incline, 14 resistance, cadence 140-mid 150s, heart rate peaked in the low 160s
Today I tried to increase the incline and resistance just a tad and it ended up waking up my IT band meaning I could feel it just a little when I was done. Suck.
This was not an easy workout, keeping my cadence up with this incline/resistance is kind of tough.
Cycling (Commute) 25:17 [2] 5.81 mi (4:21 / mi) +372ft 4:06 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling 26:34 [3] 7.8 mi (3:24 / mi)
ahr:128 max:145 (injured) shoes: Expresso exercise bicycle
Wicked Workout, that's what this course was called. And I did go kinda hard.
Cycling (Commute) 26:10 [2] 5.98 mi (4:22 / mi) +440ft 4:05 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Yoga) 1:00:00 [2]
(injured)
Tuesday Oct 15, 2013 #
Cardio (Elliptical Trainer) 30:00 [2] 3.8 mi (7:54 / mi)
slept:6.0 weight:181lbs (injured) shoes: Sneakers
13 incline, 13 resistance, cadence 140-160 by the end, heart rate in the low 150s by the end
Cycling 24:20 [2] 5.82 mi (4:11 / mi) +344ft 3:58 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling 1:25:32 [2] 18.76 mi (4:34 / mi) +1097ft 4:19 / mi
(injured) shoes: Raleigh Mojave 8.0
Had a dentist appointment to left work early and then rode to Green Lake where I saw cross country runners working out and cyclocross riders practising. Then down to Ballard, downtown, up 1st Ave and up Capitol Hill. It was such a nice day out and my left knee felt great.
Strengthening (Yoga) 1:00:00 [2]
(injured)
Monday Oct 14, 2013 #
Cycling (Commute) 25:24 [2] 5.83 mi (4:22 / mi) +358ft 4:07 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 31:19 [2] 7.01 mi (4:28 / mi) +416ft 4:14 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Yoga) 1:00:00 [2]
(injured)
Sunday Oct 13, 2013 #
Walking 37:14 [1] 2.67 mi (13:56 / mi) +60ft 13:39 / mi
(injured) shoes: Brooks Launch-Yellow 12.5
Cycling 32:15 [1] 3.17 mi (10:10 / mi) +18ft 10:06 / mi
(injured)
Rode department store bikes into town.
Cycling 45:00 [1] 4.0 mi (11:15 / mi)
(injured)
Saturday Oct 12, 2013 #
Walking 41:09 [1] 2.61 mi (15:47 / mi) +59ft 15:27 / mi
(injured) shoes: Brooks Launch-Yellow 12.5
Stand Up Paddleboarding 42:45 [1] 1.09 mi (39:22 / mi) +2ft 39:17 / mi
(injured)
The water was glass.
Thursday Oct 10, 2013 #
Cardio (Elliptical Trainer) 30:00 [2] 3.7 mi (8:06 / mi)
slept:7.0 weight:177lbs (injured)
incline - 12, resistance - 12, cadence - low 160s, heart rate - low 140s by the end
Today was one step up/harder than yesterday (ever so slightly) in terms of duration and effort. And my knee/IT band felt good!
Cycling (Commute) 30:32 [2] 6.41 mi (4:46 / mi) +493ft 4:26 / mi
(injured) shoes: Raleigh Mojave 8.0
My left knee felt fine.
Cycling (Commute) 24:49 [2] 5.95 mi (4:10 / mi) +438ft 3:54 / mi
(injured) shoes: Raleigh Mojave 8.0
My left knee felt fine again, nice.
Wednesday Oct 9, 2013 #
Cardio (Elliptical Trainer) 20:00 [1] 2.4 mi (8:20 / mi)
slept:7.0 weight:177lbs (injured) shoes: Sneakers
10 incline, 12 resistance, heart rate in the upper 130s by the end, cadence - low 150s
This was just one step above active recovery... it's my first day of the "light cross training" I am allowed to do after my week of resting my IT band.
Cycling (Commute) 34:47 [2] 7.83 mi (4:26 / mi) +638ft 4:07 / mi
(injured) shoes: Raleigh Mojave 8.0
Cardio (Elliptical Trainer) 20:00 [1] 2.4 mi (8:20 / mi)
(injured) shoes: Sneakers
10 incline, 12 resistance, cadence - low 150s, heart rate - mid 130s
I felt 'something' in my left knee around 5 min in and almost had a panic attack. :( It got better so I finished.
Sauna 15:00 [0]
Cycling (Commute) 30:10 [2] 6.69 mi (4:30 / mi) +447ft 4:14 / mi
(injured) shoes: Raleigh Mojave 8.0
Monday Oct 7, 2013 #
Stretching 20:00 [0]
slept:7.0 weight:181lbs (injured)
Strengthening (Yoga) 1:00:00 [2]
(injured)
Today was more of a Bikram class, good times! I have a LOT of things to improve...
Walking 27:18 [1] 1.64 mi (16:41 / mi) +53ft 16:11 / mi
(injured)
I was actually worried about my knee...! :( I hate being scared like this. Luckily nothing happened.
Sunday Oct 6, 2013 #
Walking 1:00:35 [1] 2.81 mi (21:34 / mi) +257ft 19:51 / mi
(injured) shoes: Brooks Launch-Yellow 12
Beautiful day, the leaves are turning!
Strengthening (Yoga) 1:00:00 [2]
(injured)
Shelley suggested I try this as it won't irritate my IT band and she was right! And it was hard!
Friday Oct 4, 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 lifts: 50
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
Wednesday Oct 2, 2013 #
Strengthening 25:00 [2]
(injured) shoes: Sneakers
Note
(injured)
- It definitely is my IT band, we could see plenty of inflammation.
- He gave me another cortisone shot.
- I'm supposed to take one week off.
- Then I can do some 'light' cross training meaning any exercises that don't bend my knee too much.
- then after those two weeks I can start running slowly again.
Jesus, recovering twice from the same injury is a BIG DRAG.
Tuesday Oct 1, 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: 20/14/10
wobble disk: 2 min each leg
Cycling (Commute) 40:13 [2] 9.41 mi (4:16 / mi) +431ft 4:06 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 23:17 [2] 5.38 mi (4:19 / mi) +353ft 4:04 / mi
(injured) shoes: Raleigh Mojave 8.0