Training Log Archive: itsmartinIn the 7 days ending Aug 9, 2014:
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Saturday Aug 9, 2014 #
Running 4:07:56 [3] 26.0 mi (9:32 / mi)
shoes: Brooks PureGrit 2 12.5
3rd place overall! And just 10 minutes behind 1st. And I felt great. Today is a good day. Now if only my GPS would stay connected to satellites... it lost the signal twice.
I started at the back of the pack and took it e a s y. Then at mile 12 or so I started to feel super and slowly dialed it up. I did fade a bit around mile 22-24 but got it back and finished strong. Most important, I had an awesome time.
Bill Huggins showed up for a training run and won by 2 minutes. Nice.
Oh yeah, zero calf issues. I will happily uncheck the injured box now although I am not yet 100%.
Note
rhr:45 slept:6.0
Friday Aug 8, 2014 #
Note
rhr:44 slept:7.0
Strengthening 45:00 [3]
weight:181lbs shoes: Sneakers
My weight is coming down! On account of I am not stuffing every thing possible into my pie hole.
plank: 3 min, 90 sec each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/14
wobble disk: 2 min each leg
Walking (Commute) 22:18 [1] 1.26 mi (17:44 / mi) +57ft 17:01 / mi
shoes: Sneakers
Thursday Aug 7, 2014 #
Note
rhr:45 slept:6.0
Cycling (Commute) 57:00 [2] 7.48 mi (7:37 / mi) +706ft 7:00 / mi
shoes: Raleigh Mojave 8.0
Strengthening (Yoga) 1:00:00 [3]
Cycling (Commute) 36:08 [2] 6.77 mi (5:20 / mi) +443ft 5:02 / mi
shoes: Raleigh Mojave 8.0
Wednesday Aug 6, 2014 #
Note
rhr:45 slept:7.0
Cycling (Commute) 27:07 [2] 5.95 mi (4:34 / mi) +348ft 4:19 / mi
shoes: Raleigh Mojave 8.0
Strengthening 35:00 [3]
weight:184lbs (injured) shoes: Sneakers
plank: 3 min, 90 sec each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
push-ups: 20/16/12
A bit of an abbreviated core workout today s the IMA does not have all the equipment that I am used to using at my regular gym. Still, glad I checked this box since I slept in this morning.
Cycling (Commute) 30:47 [2] 6.31 mi (4:53 / mi) +489ft 4:33 / mi
shoes: Raleigh Mojave 8.0
Running (Track) 1:40:43 [3] 10.39 mi (9:41 / mi) +282ft 9:27 / mi
(injured) shoes: Brooks Glycerin 11-Blue 12
ladder w/400 m easy jog between efforts
1600
1400
1200
1000
800
600
400
200
Jogged to the track, did the workout and jogged home. I ran each interval except the 200 at a pace that was basically tempo (for me) as Neal Goldberg (who I saw just yesterday) said, "No speedwork!" I went hard for the last 200 m interval and could tell it was too much too soon but my calf survived and the jog home felt fine.
My lungs are my weak link BIG TIME right now but I'm super psyched that my calf is getting better all the time.
Tuesday Aug 5, 2014 #
Note
rhr:44 slept:6.0
Running (Stairs) 32:50 [4] 1.66 mi (19:44 / mi) +1395ft 11:00 / mi
ahr:130 max:166 (injured) shoes: Brooks Transcend
I forgot my music! I almost didn't go because of this... I am a huge wuss.
Cycling (Commute) 45:42 [2] 8.22 mi (5:34 / mi) +487ft 5:16 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Physical Therapy) 20:00 [3]
(injured) shoes: Brooks Glycerin 11-Blue 12
I did lots of jumps on a step, rubber band balance exercises, one footed catch and then I was beat.
Running 1:04:17 [2] 8.3 mi (7:45 / mi) +313ft 7:29 / mi
weight:185lbs (injured) shoes: Brooks Glycerin 11-Blue 12
My only goal was not to hurt myself or slow down and I accomplished both! I even sped up a tad in the last 1.5 miles.
On a whim I weighed myself before and after and I lost 3.5 lb.! I was close to 181 when I walked back into the IMA locker room. Amazing what one hour will do.
Cycling (Commute) 28:20 [2] 6.13 mi (4:37 / mi) +443ft 4:20 / mi
(injured) shoes: Raleigh Mojave 8.0
Monday Aug 4, 2014 #
Note
rhr:43 slept:5.0
Strengthening 45:00 [3]
weight:185lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/18/12
wobble disk: 2 min each leg
Slept like garbage.
Cycling (Commute) 26:23 [2] 5.94 mi (4:27 / mi) +350ft 4:12 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:09:30 [2] 16.95 mi (4:06 / mi) +851ft 3:55 / mi
(injured) shoes: Raleigh Mojave 8.0
Sunday Aug 3, 2014 #
Note
rhr:46 slept:8.0