Training Log Archive: miclaraia

Corn maze sprint

corn maze classic

I honestly wasn't planning on going out at all for the night o because of how my knee felt earlier in the day, but I managed to tough it out without any problems, which is really good. Three races in one day, I'm making progress.

Classic - Splits

Sprint - Splits

Night - Splits

Control pick training this morning. This is the first training that I designed myself here in CT, and I think I did an ok job with it. Corpse7 is the only course design program that works on linux, and it definitely took some time to get used to. But better get the learning curve out of the way now rather than wait until Switzerland.

The course itself went pretty well. I messed up number 9 really bad though because I crossed an unmapped trail and let myself get pulled very far off my compass line. I would have hit my control had I stayed on my line, but I was iffy on the first part of the leg and then lost all confidence when I hit the trail.

Went for a run at West Rock, which is basically this giant ridge overlooking the area. The little trails I was on were incredibly rocky and rugged, which was great for testing the progress I've made with my knee.

I was able to go at a pretty decent pace for about 20 minutes before my left leg got tired, which is awesome given the circumstances I was running in, seeing that it was so rocky and I had limited visibility with the sun going down and all.

My left hip is still significantly weaker, so I'll have to start doing some other exercises to try and target other muscles in the area. My left side is currently just as strong, maybe even stronger than my right in the leg raises I'm currently doing, so I'll definitely have to change gears.

I'm not really sure what phase I'm on now, I'll probably start doing things more by distance from now on with different lengths each day.

FitNotes Workout - Thursday 3rd September 2015

** DB Lunge Squat **
- 25.0 lbs x 8 reps
- 35.0 lbs x 8 reps
- 45.0 lbs x 8 reps

** Hip Abductions **
- 100.0 lbs x 8 reps
- 100.0 lbs x 10 reps
- 100.0 lbs x 10 reps

** Split Jerk **
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps

** Broad Jump **
- 3 reps
- 3 reps
- 3 reps

** Leg Swing **
- 10 reps
- 10 reps
- 10 reps

** Box Step Up **
- 35.0 lbs x 8 reps
- 40.0 lbs x 8 reps
- 45.0 lbs x 8 reps

** Hamstring Curl **
- 100.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 120.0 lbs x 10 reps

** Box Jump Down **
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Incline Barbell Bench Press **
- 85.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 115.0 lbs x 8 reps

** Bent Over Row **
- 60.0 lbs x 10 reps
- 95.0 lbs x 8 reps
- 115.0 lbs x 8 reps

** DB Lateral Raise **
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps

** Double Crunch **
- 20 reps
- 20 reps

Because yesterday felt too short I did 20 minutes today. I had a little more success keeping myself balanced today, but there's definitely still a noticeable difference.

Phase 6 whassup

I'm gonna have a huge dip in my mileage this week as I'll be shifting from a decent amount of distance split up into manageable chunks to longer sustained periods of running.

I tried to focus on balancing out my stride during the run. For the first half it felt like it was pretty good, but halfway on the way back I noticed my left leg getting a bit more tired and I had more trouble keeping good form and balancing load across both legs.

Hallelujah! Turns out the gym does actually have a single freeweight rack in the far corner. I had originally overlooked because from a distance it looked like an upright benching rack, but I was pleasantly surprised when I saw a girl squatting over there. Got on that right away once it opened up, I feel at peace in this gym now.


FitNotes Workout - Tuesday 1st September 2015

** Hamstring Curl **
- 120.0 lbs x 6 reps
- 120.0 lbs x 6 reps
- 120.0 lbs x 6 reps

** Seated Calf Raise **
- 135.0 lbs x 8 reps
- 155.0 lbs x 8 reps

** Hang Clean **
- 85.0 lbs x 8 reps
- 105.0 lbs x 8 reps
- 105.0 lbs x 8 reps

** Weighted Glute Bridge **
- 60.0 lbs x 8 reps
- 65.0 lbs x 8 reps
- 65.0 lbs x 8 reps

** Laying Wall shake **
- 0 rep

** Back Squat **
- 135.0 lbs x 8 reps
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps

** Plank **
- 60 reps
- 60 reps
- 60 reps

** DB RDL **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps

** Bench Press **
- 105.0 lbs x 8 reps
- 105.0 lbs x 8 reps
- 105.0 lbs x 8 reps

** Pull Up **
- 10 reps
- 10 reps
- 8 reps

** Side Plank **
- 30 reps
- 30 reps

** Hip Abductions **
- 100.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 100.0 lbs x 8 reps

Finally hit 26 miles this week, exciting stuff happening over here in Connecticut.

Becky put together a course to work a combination of skills. It started out with a line-o and then transitioned into a control-pick and finishing up with a few long legs. I had asked her to shadow me so I could get some quality feedback on the things I was doing right and wrong.

It took me a while to get into the line o at the beginning. For the first few minutes I was only ruggedly following the line, skipping over some of the more precise details like going left of this rock and right of that one. Towards the end, as I got focused and more in touch with the map, I got more precise in following the line. Becky suggested I do something like that every time I go out to force myself to zone into the map.

I had to cut the exercise short because my leg wasn't feeling too great. Also Becky noticed an imbalance in my gait, but only whenever I switched back to easy running. The difference disappeared going up hills or when I had to work hard, but then when I loosened up it came back. I presume it's just how my body adapted to my injury over the course of a few months. I'll have to keep an eye on it and try to retrain my legs to run more evenly.

This has been a really hard week of training, my body is completely drained and I was having trouble going up and down the stairs throughout the day. I think I'll take a day off tomorrow.

Phase 5 again. There was a bunch of noise from a loudspeaker coming from a loudspeaker somewhere. I got curious and deviated from my usual path to figure out what was going on. Followed the source of the sound for a while and ended up at the local middle school at the weekend kiddie football/cheerleading event.

In other news, it's started getting really hot and humid again. Not too happy about that.