Training Log Archive: z-manIn the 31 days ending Oct 31, 2002:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||
Thursday Oct 31, 2002 #
Stretching 10:00 [3] 0.5 km (20:00 / km)
Warm up and stretching.
Running 21:20 [3] 5.5 km (3:53 / km)
Run a loop in PP with map. Felt better than yesterday, I beleive I have it to make it.
Wednesday Oct 30, 2002 #
Running 30:00 [3] 6.0 km (5:00 / km)
Run 30 min on tread meal in local club.
Weights 40:00 [3]
Push up, pull ups, cranches and a little bit of other stuff. Felt quite tired, a long day I guess.
Tuesday Oct 29, 2002 #
Running 45:00 [3] 11.0 km (4:05 / km)
How to make yourself run 10+km. Answer: Take a map with you that has 26 controls on (WCOC A-Meet). Run two loops in PP didn't even notice as I was occupied by braking down my mistakes on Blue course. Felt quited good though still a bit sore from Sun's run. 1 lap 22min, 2 lap 23min.
Sunday Oct 27, 2002 #
Orienteering 48:55 [5] 7.6 km (6:26 / km)
HVO Champs Red course in Saxon Woods
Had much more decent run comparing to last weekends A-meet after dramatically altering my approach to O-techniques. Good run in overall which I am happy with.
Had much more decent run comparing to last weekends A-meet after dramatically altering my approach to O-techniques. Good run in overall which I am happy with.
Orienteering 31:00 [4] 4.9 km (6:20 / km)
HVO Champs. Chase start on Orange course which happend to be even funnier than the red. Had a very good run on this one and was able to utilize every aspect of an orienteering. Feel great!
Wednesday Oct 23, 2002 #
Running 40:00 [3] 7.0 km (5:43 / km)
Run on tread mill in local club.
Running 30:00 [3]
Stretching, pull up, push up, crunches.
Tuesday Oct 22, 2002 #
Weights 30:00 [1]
Very easy work with weightes and a lot of stretching, still sore from the Sun but getting better.
Sunday Oct 20, 2002 #
Orienteering 1:50:00 [5] 12.0 km (9:10 / km)
Second day in WCOC A-Meet. My shoulder bothered me a bit right before the start but I competely forgot about it once on the clock. Bad execution made my day a nightmare, but I've learned my lesson. Had a near perfect physical shape which remained with me up untill last control and left me on the finish line. I am taking couple of days off to lick my wounds as physical as mental.
Thursday Oct 17, 2002 #
Running 22:31 [3] 5.0 km (4:30 / km)
Run a loop in PP with kind of new running style as a measure to accomodate my shoulders' relaxation. Worked pretty well I guess I am comming back in more or less shape.
Stretching 10:00 [3]
Extensive stretching afterwards.
Wednesday Oct 16, 2002 #
Running 30 [2] 4.0 km (8 / km)
First try to return to training after extensive attempt to get my shoulders back. Run in a very easy pace with my shoulders fixed as to preserve them form too much movement. Felt much better, no pain this time, just some discomfort in joint. Will continue my treatment and hopefully will be back in shape when US. Champs get by. Thanks for concerns expressed by numerous athletes.
Monday Oct 14, 2002 #
Hurt.
(injured)
I am haveing some serious problems with my shoulder afte the Half-Marathon even and as of now on the pain killers. I think that my lack of racing and training on paved roads had it effect on me because I wasn't relaxed as I usually am when I run on trails or terrain, therefore, the spasm that I got in the middle of the race and suffered through the rest of the race really got me hard this time.
Sunday Oct 13, 2002 #
Running (ST Half-Marathon) 1:24:15 [4] 21.0 km (4:01 / km)
It was a beautifyl weather just for running in NYC. We (and Greg) strarted quite actively with packs of people around. Then I managed to get ahead with pace 6min/mile and by the 5 mile ha a split of 30:25 but then I began experiece problems with my shoulders (muscle spasms) so strong that I even thought of dropping out of the race. I managed to stay by slowing down a bit and pretty much fighting back and forth with pain for the rest of the race. After finishing I wasn't able to lift my arms so that I couldn't even pull my shurt off myself. In overall, I am happy it ended, with quite impressive time for myself. wew....
Running 10:00 [3] 1.0 km (10:00 / km)
Warm up run before the race.
Friday Oct 11, 2002 #
Weights 1:00:00 [3]
Easy work with weightes in local gym plus excursion to the steam room as a measure to prepare my body for the half-marathon.
Wednesday Oct 9, 2002 #
Running 41:50 [3] 11.0 km (3:48 / km)
My legs felt better today then 2 days ago may be because I just took it easly than the last time. In overall, had quite a good run without pushing myself very hard.
Tuesday Oct 8, 2002 #
Weights 1:30:00 [3]
Work with weightes in local club. Worked on upper body for the most of the time and did couple of sets on calves.
Monday Oct 7, 2002 #
Running 19:02 [5] 5.5 km (3:28 / km)
Initially planed to run 10K see if I could run out of 40min but my legs just wouldn't cooperate ( my muscles were so stiff even after extensive warm up so I barelly finished 5.5) Surprisingly, I managed to run only 2 sec off my best time on that distance so I suppose I should be happy with that.
Stretching 10:00 [3]
Extensive stretching afterwards
Running 16:00 [1] 2.0 km (8:00 / km)
A cool down run with my sister and still my legs just wouldn't get more flexible, damn.
Saturday Oct 5, 2002 #
Weights 1:00:00 [3]
Usual work with weightes at home. Still feeling strong after quite an intence week, Will rest tomorow because I got to cook for my father's birthday after all.
Friday Oct 4, 2002 #
Running 42:53 [4] 11.0 km (3:54 / km)
Decided to run on paved road today as a preparation for the Half-Marathon to see how painfull will it get out there. Run past the Verizano Bridge to the Bay Ridge and back. Had to fiight a srong front wind but managed to beat it. It hurt a bit, certainly, unlike running on terrain, but I think I will survive.
Stretching 10:00 [1]
Fair amount of stretching helped to releive some stress that accumulated in my legs as well as made my muscles more lean. Wew....
Thursday Oct 3, 2002 #
Weights 1:00:00 [3]
Worked with weightes at home. Although wanted to run today, but stayed at home because of my right knee still bothering me a lot after the injury at Troll Cup. Got to preserve it till Staten Island Half-Marathon in a week or so.
Wednesday Oct 2, 2002 #
Weights 1:00:00 [3]
Work with weightes on upper body in local gym. Found myself 5 pound lighter and thinner because of last two A-meets :)))) Gotta gain it all back.
Tuesday Oct 1, 2002 #
Running 21:03 [3] 5.5 km (3:50 / km)
Running in PP first loop. Felt very easy and agile. I didn't beleive at first to the split on my watch that said that I was running with at least 4 intensity level, so I figured out that because of past two weeks efforts I just must be in good physical shape.
Running 20:29 [4] 5.5 km (3:43 / km)
Felt surprisingly easy on the second loop but had even faster time because of the sprint to the finish. I just think that efforts on last two A-meet helped me a lot in terms of bringing my endurance level higher. Great!!!
Stretching 10:00 [1] 0.0 mi
Had to stretch a lot because of the injured muscle right above my right knee-cup from the last A-meet. Though it doesn hurt when I run, but as a precation I used an elastic bandage that helped a lot.