Training Log Archive: JonDIn the 7 days ending Feb 1, 2009:
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Sunday Feb 1, 2009 #
O race 22:51 [3] *** 2.9 km (7:53 / km)
spiked:10/11c shoes: Inov8 Mudroc
sunny, temps in 50's, snowy/muddy ground. Qualifier sprint at Lake Fairfax. didn't run that hard. messed up on 4 by crossing the stream and going up the wrong hill.
Note: first time w/ my new "fell running" shoes. ran w/ ankle brace but I used the stock sole because I thought I couldn't fit the orthotics in also. this was definitely not enough so for the next race I slipped the ortho's in, which worked fine.
Overall I thought I had much greater "awareness" for the ground (b/c the soles so much thinner) and the rubber/knobs gave me a good grip on the slippery spots. I think the less padding in the heels vs. trail running shoes is a benefit. This is especially apparent when going up/down hill or contouring. I like them - although the neon green/black color caused a few snarky comments from others
Note: first time w/ my new "fell running" shoes. ran w/ ankle brace but I used the stock sole because I thought I couldn't fit the orthotics in also. this was definitely not enough so for the next race I slipped the ortho's in, which worked fine.
Overall I thought I had much greater "awareness" for the ground (b/c the soles so much thinner) and the rubber/knobs gave me a good grip on the slippery spots. I think the less padding in the heels vs. trail running shoes is a benefit. This is especially apparent when going up/down hill or contouring. I like them - although the neon green/black color caused a few snarky comments from others
O race 38:20 [5] *** 4.6 km (8:20 / km)
spiked:17/17c shoes: Inov8 Mudroc
Lake Fairfax "C" - no particular mistakes. Ended up running mostly neck-and-neck w/ another guy - Joe Garman. we chose different routes on a few but both finished w/in 3 seconds of the other. actually he finished 3 seconds ahead of me due to starting a few seconds behind. (oddly enough, the results show he coincidentally came in 3 seconds ahead on the qualifier too)
focused on choosing good routes rather than just running straight through the woods, but this park really isn't very difficult. definitely ran harder than the first one, but alas went slower . . . .
focused on choosing good routes rather than just running straight through the woods, but this park really isn't very difficult. definitely ran harder than the first one, but alas went slower . . . .
Saturday Jan 31, 2009 #
gym (elliptical) 30:00 [3]
490 cal.
gym (weights) 10:00 [1]
Friday Jan 30, 2009 #
run (treadmill) 40:40 [3] 5.0 mi (8:08 / mi)
shoes: New Balance 473
Pace:
1st mile - 930
2nd - 800
3rd - 753
4th - 746
4.5 - 741
4.75 - 735
5 - 730
walk (HR - 115)
1st mile - 930
2nd - 800
3rd - 753
4th - 746
4.5 - 741
4.75 - 735
5 - 730
walk (HR - 115)
Thursday Jan 29, 2009 #
bike (stationary) 30:00 [4]
ahr:132 max:160
658 cal. (85-90 rpm)
Wednesday Jan 28, 2009 #
gym (elliptical) 41:00 [3]
480 cal. felt tired today.
Tuesday Jan 27, 2009 #
bike (stationary) 30:00 [3]
ahr:126 max:149
625 cal. (80-90 rpm)
other 30:00 [1]
sledding w/ the girls. maybe its a stretch to log this, but it was an aerobic outdoor activity after all. . . .
Monday Jan 26, 2009 #
swim 42:00 [3] 1.0 mi (42:01 / mi)
decided to swim tonight b/c I think I have sprained my left ankle again, although it seems to be mild.
Did a slow and steady workout and I think it helped w/ my stroke - I moved almost as fast and felt able to go for a while. Even so, I got a charley horse in my left calf, probably related to the sprain (muscles, especially my calf tend to tense up trying to immobilize the ankle and end up getting damaged themselves)
Did a slow and steady workout and I think it helped w/ my stroke - I moved almost as fast and felt able to go for a while. Even so, I got a charley horse in my left calf, probably related to the sprain (muscles, especially my calf tend to tense up trying to immobilize the ankle and end up getting damaged themselves)