Training Log Archive: itsmartinIn the 31 days ending Dec 31, 2013:
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Monday Dec 30, 2013 #
Running (Stairs) 42:31 [3] 1.6 mi (26:33 / mi) +1172ft 15:41 / mi
ahr:107 max:164 slept:6.0 (injured) shoes: Brooks Glycerin 11-Blue 12
Shit. Yesterday was too much and today really hurt. I had to pull the plug after just a few flights.
Skiing - Alpine 3:00:00 [2]
(injured)
My knee was sore but held up. Luckily(?) I felt like a retard and could not ski too hard. Overall it was super fun to get back on the slopes.
Sunday Dec 29, 2013 #
Strengthening 45:00 [3]
slept:4.0 weight:185lbs shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 30
push-ups: 14/14/9
wobble disk: 2 min each leg
Running 43:20 [2] 5.19 mi (8:21 / mi) +363ft 7:50 / mi
ahr:154 max:178 slept:5.0 (injured) shoes: Brooks Glycerin 11-Blue 12
I could tell this was not going to end well as my knee hurt after three miles. I made it home and hopefully this was not causing any lasting damage.
Saturday Dec 28, 2013 #
Strengthening (Weights) 1:00:00 [4]
slept:7.0 weight:186lbs shoes: Sneakers
barbell lunges: 3 x 20 each leg - 75 lb.
incline leg press: 3 x 20 - 180 lb.
donkey kick: 3 x 18 each leg - 90 lb.
leg extensions: 3 x 18 - 155 lb.
leg curls: 3 x 20 - 150 lb.
calf raisers:: 20/18/18 each leg
wobble disk: 2 min each leg
Man, _everything_ was hard today.
Friday Dec 27, 2013 #
Walking (Commute) 27:21 [1] 1.39 mi (19:41 / mi) +209ft 17:13 / mi
slept:4.0 shoes: Sneakers
Thursday Dec 26, 2013 #
Running 32:48 [2] 4.1 mi (8:00 / mi) +140ft 7:45 / mi
slept:7.0 shoes: Brooks Glycerin 11-Blue 12
I could feel my knee a little bit today but just barely and it actually got better as I ran.
Wednesday Dec 25, 2013 #
Running 31:53 [3] 4.11 mi (7:46 / mi) +138ft 7:32 / mi
slept:6.0 shoes: Brooks Glycerin 11-Blue 12
I _barely_ felt my left knee. This is amazing...
What's also amazing is I didn't look at my watch until I was almost finished and my pace was way faster than I thought it would be.
For some reason my back really hurt today but I'll take that over my knee any day.
Cycling 1:34:48 [1] 10.17 mi (9:19 / mi) +408ft 8:59 / mi
This ride was takes the cake.
- I was on Shelley's old MTB which must have looked like I was a clown bike.
- I was riding with my brother in law (fully kitted out) and his childhood friend (headphones, running shoes, XL Fox MTB shorts, rented Trek road bike).
- I took a tumble (no harm done) trying to get all extreme on Shelley's tiny bike.
- My brother in law had his first spill and turns out he is a huge drama queen and hammed it up to the point where I was forced to call 911. When the paramedics showed up he was told to go home.
Hey, it was a beautiful day and I was able to ride in just a t-shirt. And the paramedics were super nice.
Tuesday Dec 24, 2013 #
Running 51:36 [2] 4.8 mi (10:46 / mi) +984ft 9:01 / mi
slept:6.0 shoes: Brooks Glycerin 11-Blue 12
Hello...! Today was my first 100% pain free run/ANY ACTIVITY where my left was not an issue. I mean it was not even on the radar. I kept waiting and waiting for some kind of discomfort and it just never happened. I even picked up the pace a bit on the way back to the car and _ran_ some descents. Nothing.
I am fucking over the moon.
Running 2:38 [1] 0.27 mi (9:45 / mi) +73ft 7:45 / mi
shoes: Brooks Glycerin 11-Blue 12
I felt so good I went back up the trail to meet my brother in law that I was running with.
Monday Dec 23, 2013 #
Strengthening (Weights) 45:00 [4]
slept:7.0 (injured) shoes: Sneakers
incline leg press: 3 x 20 - 180 lb.
donkey kick: 3 x 18 each leg - 90 lb.
leg extensions: 3 x 18 - 155 lb.
leg curls: 3 x 20 - 150 lb.
calf raisers: 3 x 18 each leg
Sunday Dec 22, 2013 #
Strengthening 45:00 [2]
slept:6.0 weight:184lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 25
push-ups: 14/14/12
Saturday Dec 21, 2013 #
Hiking 2:40:52 [2] 6.22 mi (25:51 / mi) +4500ft 15:20 / mi
(injured) shoes: Brooks Cascadia 8-Gray 12.5
This was a blast but it was also too much too soon. Went with Greg Kauper, Suzie Kauper, Dean Jasper and Laura Miller. There was snow on top but coming down was not as treacherous as I thought it would be.
My left knee was pretty darn sore the rest of the day/I was limping around. I was short on time and had to jog it out coming down which was also fun but not good for my knee.
Friday Dec 20, 2013 #
Cardio (Elliptical Trainer) 30:00 [2] 3.7 mi (8:06 / mi)
max:157 slept:7.0 weight:184lbs (injured) shoes: Sneakers
cadence started out around 140 and I finished in the mid 150s
My left knee was a little sore after climbing off but felt fine after a couple of hours.
Walking (Commute) 30:00 [1] 1.3 mi (23:05 / mi)
(injured) shoes: Sneakers
Walking (Commute) 19:18 [1] 1.18 mi (16:20 / mi) +34ft 15:54 / mi
(injured) shoes: Sneakers
Thursday Dec 19, 2013 #
Strengthening 45:00 [2]
slept:6.0 weight:185lbs (injured) shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 30
push-ups: 14/14/12
wobble disk: 2 min each leg
Walking (Commute) 19:24 [1] 1.2 mi (16:10 / mi) +44ft 15:38 / mi
(injured) shoes: Sneakers
Wednesday Dec 18, 2013 #
Strengthening (Weights) 1:00:00 [4]
slept:7.0 weight:184lbs (injured) shoes: Sneakers
barbell lunges: 3 x 20 each leg - 75 lb.
incline leg press: 3 x 20 - 180 lb.
donkey kick: 3 x 18 each leg - 90 lb.
leg extensions: 3 x 18 - 155 lb.
let curls: 3 x 20 - 150 lb.
calf raisers: 3 x 18 each leg
wobble disk: 2 min each leg
Strengthening (Yoga) 1:00:00 [2]
(injured)
Walking (Commute) 18:37 [1] 1.16 mi (16:05 / mi) +55ft 15:24 / mi
(injured) shoes: Sneakers
Tuesday Dec 17, 2013 #
Running (Stairs) 1:06:35 [4] 2.88 mi (23:09 / mi) +2262ft 13:16 / mi
ahr:135 max:174 slept:7.0 weight:184lbs (injured) shoes: Brooks Glycerin 11-Blue 12
5 walkers to warm up and then 10 alternating walking with running with Jim. I was a bit tired from weights on Sunday but did well and my knee made itself known but not in a bad way and I finished the workout with no issues during or after.
Walking (Commute) 18:53 [1] 1.19 mi (15:51 / mi) +40ft 15:22 / mi
(injured) shoes: Sneakers
Monday Dec 16, 2013 #
Strengthening 50:00 [3]
slept:6.0 weight:184lbs (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: 60 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 30
push-ups: 14/14/12
wobble disk: 2 min each leg
Dis not sleep to hot but felt okay at the gym.
Strengthening (Yoga) 1:00:00 [2]
(injured)
Walking (Commute) 17:56 [1] 1.04 mi (17:13 / mi) +132ft 15:22 / mi
(injured) shoes: Sneakers
I swear my left knee/IT band is getting just a little better... hope I didn't jinx myself.
Sunday Dec 15, 2013 #
Strengthening (Weights) 1:00:00 [4]
slept:7.0 weight:182lbs (injured) shoes: Sneakers
barbell lunges: 3 x 20 each leg - 75 lb.
incline leg press: 3 x 20 - 180 lb.
donkey kick: 3 x 18 each leg - 90 lb.
leg extensions: 3 x 16 - 155 lb.
leg curls: 3 x 20 - 150 lb.
calk raisers: 3 x 16 each leg
wobble disk: 2 min each leg
Ouch... adding a few reps to each exercise was tough. The wobble disk at the end was HARD.
Saturday Dec 14, 2013 #
Running (Stairs) 1:00:48 [3] 2.74 mi (22:13 / mi) +2484ft 11:57 / mi
ahr:138 max:195 slept:6.0 weight:181lbs (injured) shoes: Brooks Glycerin 11-Blue 12
My knee held up so I kept going, 17 flights in the books. Just 'power hiking' but still, happy with this effort.
Friday Dec 13, 2013 #
Strengthening 45:00 [2]
slept:6.0 weight:182lbs (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: 60 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 25
push-ups: 14/14/14
wobble disk: 2 min each leg
Cycling 21:53 [3] 7.22 mi (3:02 / mi)
ahr:138 max:170 weight:183lbs (injured) shoes: Expresso exercise bicycle
Walking (Commute) 18:40 [1] 1.15 mi (16:18 / mi) +53ft 15:37 / mi
(injured) shoes: Sneakers
Thursday Dec 12, 2013 #
Strengthening (Weights) 45:00 [3]
slept:6.0 weight:183lbs (injured) shoes: Sneakers
barbell lunges: 3 x 15 each leg - 75 lb.
incline press: 3 x 15 - 180 lb.
donkey kick: 15 each leg - 70 lb, 2 x 15 each leg 90 lb.
leg extensions: 3 x 15 - 155 lb.
leg curls: 3 x 15 - 165 lb.
calk raisers: 3 x 15 each leg
wobble disk: 2 min each leg
Walking (Commute) 18:51 [1] 1.17 mi (16:07 / mi) +91ft 15:00 / mi
(injured) shoes: Sneakers
Wednesday Dec 11, 2013 #
Strengthening 45:00 [2]
(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: 60 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 25
push-ups: 14/14/12
wobble disk: 2 min each leg
Walking (Commute) 56:21 [1] 3.12 mi (18:04 / mi) +503ft 15:40 / mi
(injured) shoes: Sneakers
Walking (Commute) 18:35 [1] 1.18 mi (15:47 / mi) +49ft 15:12 / mi
(injured) shoes: Sneakers
Tuesday Dec 10, 2013 #
Running (Stairs) 1:05:09 [4] 2.65 mi (24:37 / mi) +2198ft 13:47 / mi
ahr:135 max:179 slept:5.0 weight:183lbs (injured) shoes: Brooks Glycerin 11-Blue 12
Slept like crap but felt the best ever (this winter) on the stairs! I was rested, my left knee hardly complained at all and except for almost asphyxiating after the last runner it was a super workout.
I got some new shoes last night so took them out for a test drive. I wanted something kinda meat-and-potatoes/durable/not so light and I think that's what I got. They are comfy and they worked.
Cycling 18:05 [2] 5.3 mi (3:25 / mi)
ahr:127 max:143 (injured)
I was hoping for two short sessions but had to quit after one, my knee got sore.
Walking (Commute) 20:00 [1] 1.18 mi (16:57 / mi) +97ft 15:43 / mi
(injured) shoes: Sneakers
Sunday Dec 8, 2013 #
Running (Stairs) 1:01:08 [3] 2.57 mi (23:47 / mi) +2497ft 12:23 / mi
ahr:136 max:161 (injured) shoes: Brooks Launch-Yellow 12.5
My left knee got a touch sore about 40 minutes in but it was not so bad so I carried on and it held up!
Saturday Dec 7, 2013 #
Strengthening (Yoga) 1:00:00 [2]
(injured)
Friday Dec 6, 2013 #
Strengthening (Weights) 45:00 [3]
slept:7.0 weight:184lbs (injured) shoes: Sneakers
incline leg press: 3 x 15 - 180 lb.
donkey kick - 3 x 15 each leg - 90 lb.
leg extensions: 3 x 15 - 155 lb.
leg curls: 3 x 15 - 150 lb.
calk raises: 3 x 12 each leg
wobble disk: 2 min each leg
Man, the wobble disk was HARD after everything else was tired.
Cycling (Trainer) 17:39 [2] 5.4 mi (3:16 / mi)
ahr:129 max:139 weight:185lbs (injured) shoes: Expresso exercise bicycle
Man, I thought I could pull off two short sessions back-to-back but I was wasted and sore from the last two days and then my left knee started to hurt in spite of me keeping it right at zone 2. Rats.
Stretching 10:00 [0]
(injured)
Sauna 15:00 [0]
(injured)
Thursday Dec 5, 2013 #
Running (Stairs) 59:14 [4] 2.39 mi (24:47 / mi) +2113ft 13:29 / mi
ahr:133 max:175 slept:7.0 weight:183lbs (injured) shoes: Brooks Launch-Yellow 12.5
Holy crap were my legs noodles after lifting weights yesterday... I managed to finish but I was _barely_ running by the end.
On the bright side, I felt some discomfort in my left knee but no outright pain!
Walking (Commute) 18:27 [1] 1.08 mi (17:04 / mi) +147ft 15:07 / mi
(injured) shoes: Sneakers
Wednesday Dec 4, 2013 #
Strengthening (Weights) 30:00 [3]
slept:5.0 (injured) shoes: Sneakers
incline leg press: 3 x 12 - 180 lb.
leg extensions: 3 x 12 - 135 lb.
leg curls: 3 x 15 - 135 lb.
donkey kick: 3 x 12 each leg - 70 lb.
calf raises: 3 x 12 each leg
No knee pain... I'm hopeful.
Cycling (Trainer) 30:41 [3] 10.0 mi (3:04 / mi)
weight:184lbs (injured) shoes: Expresso exercise bicycle
It's been one month exactly since I tried this and it went okay! My left knee felt okay during and fine after.
Strengthening (Yoga) 1:00:00 [2]
(injured)
Man, I was directly under a heater today and got blasted/wilted!
Walking (Commute) 19:18 [1] 1.17 mi (16:31 / mi) +67ft 15:40 / mi
(injured) shoes: Sneakers
Tuesday Dec 3, 2013 #
Strengthening 45:00 [2]
slept:7.0 weight:185lbs (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: 50 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 20
push-ups: 14/14/12
wobble disk: 2 min each leg
Walking 50:31 [1] 3.07 mi (16:26 / mi) +344ft 14:52 / mi
weight:186lbs (injured) shoes: Sneakers
Strengthening (Yoga) 1:00:00 [3]
(injured)
Man were my legs weak today... I was shaking all over the place while lunging, etc.
Walking 18:16 [1] 1.04 mi (17:39 / mi) +131ft 15:46 / mi
(injured) shoes: Sneakers
Monday Dec 2, 2013 #
Strengthening 45:00 [2]
slept:7.0 weight:183lbs (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: 80
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 50 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 20
push-ups: 14/14/12
wobble disk: 2 min each leg
My left knee is tiny bit sore from running yesterday but it felt good enough to add leg extensions back into the core routine.
Walking 18:31 [1] 1.05 mi (17:38 / mi)
(injured) shoes: Sneakers
Sunday Dec 1, 2013 #
Running 36:35 [2] 4.09 mi (8:56 / mi) +253ft 8:26 / mi
ahr:139 max:152 slept:4.0 (injured) shoes: Brooks Launch-Yellow 12.5
My knee _barely_ survived but it was a great day. Lucca dug deep, got a marathon PR and qualified for Boston. Awesome.