Training Log Archive: bill_lIn the 7 days ending Feb 4, 2017:
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Saturday Feb 4, 2017 #
7 AM
Run long (Easy) 2:59:10 18.77 mi (9:33 / mi) +163m 9:18 / mi
ahr:126 max:157
Forest Park
3 laps, ccw, cw, ccw.
26f @ start with a brutal S wind, 15mph?
Running tights, 2xu shorts, ss top, ls top, light fleece, new gloves, running hat, buff.
Out Lindell and south on skinker into the wind - very cold.
Boco at's for lap one. Don't know if they just need more breaking in but they hurt my right foot under the metatarsal Arch.
Yellow Fates for lap two.
Orange Olys for lap3.
Consumed two bottles of Ensure in a bunch of Chips Ahoy cookies. Stops on laps 2 and 3 for stretching.
The daisy field has been brush hogged and burned since the last time I was there and one of the ponds near the field has been drained. I hope the daisies come back this year.
There were two types of runners in the park this morning. The first group or the hardcore runners, many of whom were running faster than I was. Group 2 or a bunch of high school students in the go St Louis students program. Group one were appropriately dressed for the weather but many of the students we're woefully unprepared 26 degrees in the 15 mile an hour wind. Oh the wisdom we gain with experience. :)
3 laps, ccw, cw, ccw.
26f @ start with a brutal S wind, 15mph?
Running tights, 2xu shorts, ss top, ls top, light fleece, new gloves, running hat, buff.
Out Lindell and south on skinker into the wind - very cold.
Boco at's for lap one. Don't know if they just need more breaking in but they hurt my right foot under the metatarsal Arch.
Yellow Fates for lap two.
Orange Olys for lap3.
Consumed two bottles of Ensure in a bunch of Chips Ahoy cookies. Stops on laps 2 and 3 for stretching.
The daisy field has been brush hogged and burned since the last time I was there and one of the ponds near the field has been drained. I hope the daisies come back this year.
There were two types of runners in the park this morning. The first group or the hardcore runners, many of whom were running faster than I was. Group 2 or a bunch of high school students in the go St Louis students program. Group one were appropriately dressed for the weather but many of the students we're woefully unprepared 26 degrees in the 15 mile an hour wind. Oh the wisdom we gain with experience. :)
11 AM
Swimming 7:00 [2] 0.3 km (23:20 / km)
Stopped at the Y on the way home and swim 6 laps and then got in the jacuzzi tub. The Y was mobbed with little kids but the pool was empty.
Friday Feb 3, 2017 #
PT 2 [5]
(rest day)
Issues:
rt hip and SI - lots of sticky fascia, tight ham
left lower leg - very tight, maybe pulling right hip out of line, contributing to rt hip issues.
left ham - uber tight, along with IT, contributing also to rt hip.
feet were in good shape
rt hip and SI - lots of sticky fascia, tight ham
left lower leg - very tight, maybe pulling right hip out of line, contributing to rt hip issues.
left ham - uber tight, along with IT, contributing also to rt hip.
feet were in good shape
Thursday Feb 2, 2017 #
4 PM
Strength 30:00 [3]
(rest day)
midcounty y
5 PM
Swimming 10:00 [2] 0.3 km (33:20 / km)
6 laps
lane to myself :)
lane to myself :)
Wednesday Feb 1, 2017 #
6 AM
Run (Easy) 28:33 3.04 mi (9:24 / mi) +46m 8:58 / mi
ahr:117 max:132 shoes: Altra Olympus 1.5 green
Firehouse 3
Too perfect weather. Had to run.
44f, light wind.
Ls top, light fleece, shorts, knit gloves.
Too perfect weather. Had to run.
44f, light wind.
Ls top, light fleece, shorts, knit gloves.
6 PM
Note
6 x 800 @ 5k pace (400 jog rest)
Run warm up/down 16:32 1.43 mi (11:34 / mi)
ahr:114 max:143 shoes: Fate - Yellow
Warm up. Bathrooms locked.... :( track work is more enjoyable if you don't have to pee.
Run intervals 52:49 5.11 mi (10:20 / mi) +1m 10:20 / mi
ahr:128 max:163 shoes: Fate - Yellow
6x800 @ 3:10. W 3:00R
Group 1 w Gabe and Katie.
3:11. Ahr 137
3:10. Ahr 147
3:07. Ahr 147. Traffic in final 300.
3:13. Ahr 146
3:10. Ahr 146
3:10. 149
1.1 mile cool down with .6 mile bare foot.
Left calf felt a little crampy after 4th. Felt ok running though.
Group 1 w Gabe and Katie.
3:11. Ahr 137
3:10. Ahr 147
3:07. Ahr 147. Traffic in final 300.
3:13. Ahr 146
3:10. Ahr 146
3:10. 149
1.1 mile cool down with .6 mile bare foot.
Left calf felt a little crampy after 4th. Felt ok running though.
Tuesday Jan 31, 2017 #
5 AM
Run (Commute ) 1:38:29 10.74 mi (9:10 / mi) +108m 8:53 / mi
ahr:130 max:161 shoes: Fate - Yellow
Road Kill
Emergency pit stop at the med school.
45F
ls top, vest, 2xu shorts, knit gloves
Emergency pit stop at the med school.
45F
ls top, vest, 2xu shorts, knit gloves
1 PM
Walking 20:00 [1] 1.5 mi (13:20 / mi)
To the bank
Monday Jan 30, 2017 #
Swimming 11:00 [3] 0.3 km (36:40 / km)
6 laps
skipped weights and the climbing machines today in favor of recovery (both on the head cold front and from the o-meet). Thought I was beating the cold but I'm super-tired today.
No soreness from the o-meet, just a little stiff after sitting.
commuter run for tomorrow depends on a good night of sleep.
skipped weights and the climbing machines today in favor of recovery (both on the head cold front and from the o-meet). Thought I was beating the cold but I'm super-tired today.
No soreness from the o-meet, just a little stiff after sitting.
commuter run for tomorrow depends on a good night of sleep.
Note
Worse than I thought.
25+ minutes of errors on Saturday.
#1 - 10:00 dumb dumb dumb
#4 - 2:00, bad route for last half of leg,
#5 - 1:00 bad route through the thick stuff but saved a little climb,
#7 1:30 hesitation + 2nd guessing towards the end of the leg,
#10 9:00 bad, bad, bad, bad. bad. probably could have seen the control if i'd just looked down the hill.
#11 - 1:00 for hesitating and 2nd guessing.
Still happy with my speed through the woods on a very physical course. See if I can run cleanly at Meramec.
25+ minutes of errors on Saturday.
#1 - 10:00 dumb dumb dumb
#4 - 2:00, bad route for last half of leg,
#5 - 1:00 bad route through the thick stuff but saved a little climb,
#7 1:30 hesitation + 2nd guessing towards the end of the leg,
#10 9:00 bad, bad, bad, bad. bad. probably could have seen the control if i'd just looked down the hill.
#11 - 1:00 for hesitating and 2nd guessing.
Still happy with my speed through the woods on a very physical course. See if I can run cleanly at Meramec.
Sunday Jan 29, 2017 #
9 AM
Terrain 2:03:00 4.82 mi (25:31 / mi) +445m 19:50 / mi
ahr:100 max:131 shoes: o-roc 340 winter
Picking up controls @ Babler w DC.
Red 4-9 + a couple from another course.
Temperature was similar to yesterday but no sunshine, brisk wind, and humidity made it feel a lot colder.
Legs were definitely on the sluggish side. At least nothing hurts.
Planned to stop at Y for more swim & steam but they only had a single lane open. Blew it off. Went home and took a 2 hour nap.
Red 4-9 + a couple from another course.
Temperature was similar to yesterday but no sunshine, brisk wind, and humidity made it feel a lot colder.
Legs were definitely on the sluggish side. At least nothing hurts.
Planned to stop at Y for more swim & steam but they only had a single lane open. Blew it off. Went home and took a 2 hour nap.