Training Log Archive: itsmartinIn the 7 days ending Sep 21, 2013:
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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.