Training Log Archive: WyattIn the 7 days ending Feb 7, 2010:
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Sunday Feb 7, 2010 #
Event: 5k, downtown
1 PM
Running race 19:46 [4] 5.0 km (3:57 / km) +24m 3:52 / km
ahr:168 max:183 shoes: O-VJ-Grey-Spikes
http://www.runccrs.com/Results/midwinter10.htm
Race on:
- 1/3 wet pavement
- 1/3 snow/slush where my spikes could hit pavement
- 1/3 deeper snow
All on roads in West Chester
Max HR (if it was working) was 2 minutes in as I raced to stay with the leaders down the first hill. Could be problems with HRM though, as after that HR was very steady in the 165-171 range (even to the end.)
Race on:
- 1/3 wet pavement
- 1/3 snow/slush where my spikes could hit pavement
- 1/3 deeper snow
All on roads in West Chester
Max HR (if it was working) was 2 minutes in as I raced to stay with the leaders down the first hill. Could be problems with HRM though, as after that HR was very steady in the 165-171 range (even to the end.)
Running warm up/down 32:06 [2] 4.8 km (6:41 / km) +55m 6:20 / km
shoes: O-VJ-Grey-Spikes
11 PM
Strength 4:30 [1]
2/1 set, plus 25 Right leg inside angle straight raises (lay on back and roll slightly to left Left hip off ground, then to R-leg lifts, and slightly different angles (from up-left, to up-right). Invented for purpose of R-hip-flexor strengthening.
Saturday Feb 6, 2010 #
Running 59:18 [2] 6.75 km (8:47 / km) +145m 7:56 / km
ahr:137 max:155 shoes: R-NB-Gray-460 # 3
Running in the tail part of a >1ft snowstorm. Snow was light-medium, but over knee deep in places, which made work quite hard, as my pace clearly shows.
Magnus was keeping up just fine - basically as fit as me today, coming up from probably 10% slower a week ago. Assuming he can navigate here, the DVOA cup is likely his...
Magnus was keeping up just fine - basically as fit as me today, coming up from probably 10% slower a week ago. Assuming he can navigate here, the DVOA cup is likely his...
Friday Feb 5, 2010 #
Note
rhr:33
RHR is pretty low these days. I wonder if that means I have a good season ahead of me?
7 AM
Running 45:01 7.7 km (5:51 / km)
ahr:128 max:162
Schedule was 8xMt. Joy hill intervals. Willpower was initially for 3x. But L-hamstring was feeling tweaked so 1 @ 3:35 was enough. The L-ham. did get extra burny late afterwards, so it was probably good to bail. Not exactly sure how to get it stronger to endure more intervals though...
Thursday Feb 4, 2010 #
9 AM
Running long 2:25:36 24.12 km (6:02 / km)
ahr:136 max:164 shoes: R-NB-Gray-460 # 3
Valley Forge Marathon, 1st half - Angelica finally ran this - with Tom for first 5 miles or so, then just the two of us for the rest. One GU and water for Angelica at ~50 minutes (just water for me), and Mt. Dew at ~1:40 (though that was fully carbonated so was difficult, so we only drank a bit. Angelica was cruising along pretty well, and was still feeling quite sprightly at the end. Need to go pick up & recycle the half empty cans tomorrow.
10 PM
Strength 4:00 [1]
2/1 set. L-ham a little sore (probably from the snowy mile intervals)
Wednesday Feb 3, 2010 #
Strength 4:00 [1]
2/1 set
11 AM
Running 56:06 12.04 km (4:40 / km) +24m 4:37 / km
ahr:143 max:175 shoes: R-NB-Gray-460 # 3
4x1600 @ UMHS track, from Acme & back. 0-2 in. of snow at start, but I was crushing it and it was melting, so it was less by the end.
time, aveHR 2nd half
3:06 + 3:06 = 6:12 - 164
3:02 + 3:01 = 6:03 - 171
? + ? = 6:12 - 169
2:57 + 2:58 + :02 = 5:57 mile - 174
R-knee not too bad, not great though. L-ham. not really sore yet this evening - was expecting worse given snow surface
time, aveHR 2nd half
3:06 + 3:06 = 6:12 - 164
3:02 + 3:01 = 6:03 - 171
? + ? = 6:12 - 169
2:57 + 2:58 + :02 = 5:57 mile - 174
R-knee not too bad, not great though. L-ham. not really sore yet this evening - was expecting worse given snow surface
Tuesday Feb 2, 2010 #
7 AM
Running 1:56:44 19.38 km (6:01 / km) +200m 5:44 / km
ahr:134 max:172 shoes: R-NB-Gray-460 # 3
Aiming for 2:30, but my loop was rather sporadic and I aimed home a little earlier that I should have. I was also moving well at the beginning, but really faded, hearing lots of FR305 low HR beeps (floor set at 130) in the last 30 minutes. Should stopped for a Mt. Dew somewhere.
R-knee was feeling okay at the start, but began to get sore later, incl. inside of knee and IT, both just a bit.
R-knee was feeling okay at the start, but began to get sore later, incl. inside of knee and IT, both just a bit.
Monday Feb 1, 2010 #
Strength 4:00 [1]
Revising the current strength set: (time recorded is only active exercise part)
So, my injury recovery plan (non-running part) is, as of 2/1/2010:
-- Same Set AM & PM -- (although at least once per day would be okay)
(R) IT + inside of knee (fighting a flare)
- DT R-IT with Pineapple
- Stretch R-IT
- Stretch R-quad on back with ankle out to side (and try to sit with knees skewed similar direction & sleep with pillow separating hips)
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side
(R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
- Stretch (lunge like) - (not sure if there's something better for this)
(L) Hamstring (can still feel it, but not too bad)
- Deep tissue massage with Pineapple
(R) Foot: (preventative at this point)
- Deep tissue massage with wood roller and by hand
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
So, my injury recovery plan (non-running part) is, as of 2/1/2010:
-- Same Set AM & PM -- (although at least once per day would be okay)
(R) IT + inside of knee (fighting a flare)
- DT R-IT with Pineapple
- Stretch R-IT
- Stretch R-quad on back with ankle out to side (and try to sit with knees skewed similar direction & sleep with pillow separating hips)
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side
(R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
- Stretch (lunge like) - (not sure if there's something better for this)
(L) Hamstring (can still feel it, but not too bad)
- Deep tissue massage with Pineapple
(R) Foot: (preventative at this point)
- Deep tissue massage with wood roller and by hand
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
11 AM
Running 48:20 8.3 km (5:49 / km) +90m 5:31 / km
ahr:133 max:140 shoes: R-NB-Gray-460 # 3
R-IT band pretty tweaked past 4-5 days, as I'm fighting the inside R-knee thing which flared over the past 1-2 weeks, and I'm having a harder time finding a happy medium...