Training Log Archive: silkychromeIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
5 AM
Swim (SCY Masters) 1:00:00 [3] 1.7 mi (1.7 mph)
cold pool this am, but lots of EZ schwimmy w short rest so stayed sorta warm.
Thursday Feb 27, 2014 #
5 AM
Run 19:00 [3] 2.1 mi (9:03 / mi) +100ft 8:39 / mi
shoes: Brooks Cascadia M7.5 green I
jog over to FPVC to meet the group. trying the spacer w cascadias + SFOF insole.
6 AM
Run 24:00 [3] 2.6 mi (9:14 / mi) +100ft 8:54 / mi
shoes: Brooks Cascadia M7.5 green I
then peeled off early.
9 AM
Note
ultrasound #2: 5min at 10.0 Watts
Wednesday Feb 26, 2014 #
6 AM
Strength (PD) 1:00:00 [3]
WU:
10min row, foam roll progression, 2x10 air squat, 2x5 SLOB squat, 2x10 SD, 2x10 air OHS, 2x5 air SOTS press.
THEN:
3x20 DL 75#
THEN:
work up to heavy barbell strict press (10x45#, 5x55#, 3x60#)
5x3 strict press 50#
THEN:
5 rounds of: 10x walking lunge + push press w 35# bar
CD:
2x50 bicycle crunch, foam roll, PT.
EZ on the legs, and trying to beef up my chicken arms! i could still feel the push-ups from FYF. bawk bawk.
10min row, foam roll progression, 2x10 air squat, 2x5 SLOB squat, 2x10 SD, 2x10 air OHS, 2x5 air SOTS press.
THEN:
3x20 DL 75#
THEN:
work up to heavy barbell strict press (10x45#, 5x55#, 3x60#)
5x3 strict press 50#
THEN:
5 rounds of: 10x walking lunge + push press w 35# bar
CD:
2x50 bicycle crunch, foam roll, PT.
EZ on the legs, and trying to beef up my chicken arms! i could still feel the push-ups from FYF. bawk bawk.
7 PM
Run 30:00 [3] 3.1 mi (9:41 / mi) +250ft 8:59 / mi
shoes: Brooks Cascadia M7.5 green I
to the Depots for supplies. i am def sick of "winter", but really 20F is a pretty nice temp for running.
Tuesday Feb 25, 2014 #
7 AM
Run 45:00 [3] 4.3 mi (10:28 / mi)
shoes: Brooks Cascadia M7.5 green I
EZ jog. started this in the hokas (factory insole) because, i don't know. toe hurt. thankfully that knocked some sense into me and i returned to my apt and switched into cascadias + SFOF insole. better - maybe even slightly less discomfort than yesterday!
1 PM
Note
I had dinner w Elena on Saturday and told her my toe saga, she told me to come in to ProRehab and she would help me out. so today I visited and we checked just about every lower extremity joint for irregularities and did some gait analysis (barefoot on the tready and w cascadias). good news - nothing is horribly wrong. hip flexors and big toes are super tight and glutes/IT need to be stronger. so i got a list of PT-type stuff to do, things i don't really enjoy but i don't (didn't) enjoy not running, either.
7 PM
Bike (Trainer) 1:40:00 [3]
ahr:138 shoes: LeMond Tourmalet
my fav set. while watching a movie about my fav animal. good stuff.
Monday Feb 24, 2014 #
7 AM
Run 31:00 [3] 3.0 mi (10:20 / mi) +150ft 9:52 / mi
shoes: Brooks Cascadia M7.5 green I
Cascadia M7.5 + SFOF insole
i think we have a winner? shooting toe pains have been gradually decreasing this last week, and today's run was just a dull bruise-like pain which is infinitely easier to deal with. plus i like the confidence of using cascadias, my feet know them for better or for worse. the insole needs to be tweaked a little but i'm liking my chances.
i think we have a winner? shooting toe pains have been gradually decreasing this last week, and today's run was just a dull bruise-like pain which is infinitely easier to deal with. plus i like the confidence of using cascadias, my feet know them for better or for worse. the insole needs to be tweaked a little but i'm liking my chances.
10 AM
Note
Dr. Duddy now recommends ultrasound (increase blood flow to joint/area) so we did 3min and will go back 3 more times in next 2wks. he also gave me some toe sleeves for cushion. things are getting better little by little.
5 PM
Strength (PD) 1:00:00 [3]
WU:
10min row, foam roll w new toys!, 3x5 wall squat, 2x10 air squat, 2x5 SLOB squat, 3x10 RDL w 35# KB.
THEN:
work up to heavy front squat (10x45#, 8x75#, 6x95#, 4x105#, 2x115#)
5 rounds of: 3x front squat 95# pause 3sec at parallel, 5x split jump each leg, rest.
THEN:
3x250m row for time, full rest (57.2, 57.4, 56.9)
CD:
5x30sec FLR
nothing crazy, just gettin er done. felt great and stronger as the front squat holds progressed. the last row i focused on upright posture and using my back more, it helped!
10min row, foam roll w new toys!, 3x5 wall squat, 2x10 air squat, 2x5 SLOB squat, 3x10 RDL w 35# KB.
THEN:
work up to heavy front squat (10x45#, 8x75#, 6x95#, 4x105#, 2x115#)
5 rounds of: 3x front squat 95# pause 3sec at parallel, 5x split jump each leg, rest.
THEN:
3x250m row for time, full rest (57.2, 57.4, 56.9)
CD:
5x30sec FLR
nothing crazy, just gettin er done. felt great and stronger as the front squat holds progressed. the last row i focused on upright posture and using my back more, it helped!
Sunday Feb 23, 2014 #
Note
DBMFH
Bike 1:30:00 [3] 21.2 mi (14.1 mph) +1000ft
ahr:133 shoes: LeMond Tourmalet
back to Cliff Cave, slightly longer way, 20F colder than yesterday, mrrrrmph.
12 PM
Orienteer 1:00:00 [2]
not quite sure how to log, Jeff and I spend 30min setting out 4 controls for the clinic, then checked a 5th, all jog/hike. then co-taught an enthusiastic group of 15 the basics of orienteering for 2hrs, all hike.
teaching was pretty fun. natch, David took the lead and Jeff/Carrie/I supported him, chiming in as needed during the talking stuff and then helping out different people as we moved through the course. we did a 4-control white course map hike, then some work on taking bearings/pace counting, then 2 controls where our students did their own nav. awesome stuff! lots of enthusiasm and people were learning. cool to see. hope to do more of these this year.
Lone Peak + SFOF insole for setting. Hokas + factory insole for the clinic. the Hokas did good and move to the top of the pref list.
teaching was pretty fun. natch, David took the lead and Jeff/Carrie/I supported him, chiming in as needed during the talking stuff and then helping out different people as we moved through the course. we did a 4-control white course map hike, then some work on taking bearings/pace counting, then 2 controls where our students did their own nav. awesome stuff! lots of enthusiasm and people were learning. cool to see. hope to do more of these this year.
Lone Peak + SFOF insole for setting. Hokas + factory insole for the clinic. the Hokas did good and move to the top of the pref list.
3 PM
Bike 1:49:00 [3] 22.2 mi (12.2 mph) +1200ft
ahr:132 shoes: LeMond Tourmalet
and back home, into the wind, but at least it was sunny!
Saturday Feb 22, 2014 #
Event: SLOC - Cliff Cave
8 AM
Run 12:00 [2] 1.0 mi (12:00 / mi)
testing:
Lone Peak + SFOE insole
Lone Peak + SFOE insole + toe spacer
Mission M8 + factory insole + toe spacer <-- best so far
Mission M7.5 + factory insole + toe spacer
Lone Peak + SFOE insole
Lone Peak + SFOE insole + toe spacer
Mission M8 + factory insole + toe spacer <-- best so far
Mission M7.5 + factory insole + toe spacer
9 AM
Bike 1:12:00 [3] 16.7 mi (13.9 mph) +750ft
ahr:143 shoes: LeMond Tourmalet
ride to Cliff Cave. weather = awesome. so happy!
12 PM
Orienteer 1:13:00 [3] 4.0 mi (18:15 / mi) +370ft 16:47 / mi
ahr:163
Mission M8 + SFOF insole + toe spacer
fun Score-O at Cliff Cave set by Jeff. i went CW, opposite of most people, but i wanted to attack the sinkholes first without the clock pressure. kept nav pretty clean for me throughout. woods were really slow but i felt i got through them okay. toe did okay also - not great but not worse. 4th overall, behind Bryan by 1 second!!
fun Score-O at Cliff Cave set by Jeff. i went CW, opposite of most people, but i wanted to attack the sinkholes first without the clock pressure. kept nav pretty clean for me throughout. woods were really slow but i felt i got through them okay. toe did okay also - not great but not worse. 4th overall, behind Bryan by 1 second!!
3 PM
Orienteer 15:00 [2] 1.0 mi (15:00 / mi)
Lone Peak + SFOE insole + toe spacer
control pick-up. EZ. toe better in the Lone Peaks, opposite of what i expected.
control pick-up. EZ. toe better in the Lone Peaks, opposite of what i expected.
4 PM
Bike 1:19:00 [3] 16.3 mi (12.4 mph) +920ft
ahr:138 shoes: LeMond Tourmalet
ride home. windy.
Friday Feb 21, 2014 #
5 AM
Swim (SCY Masters) 1:15:00 [3] 2.0 mi (1.6 mph)
IM. IMIMIM.
6 PM
Strength (PD FYF) 1:00:00 [3]
WU:
10min row w technique, 2x5 wall squat, 2x10 air squat, 2x10 SDs, 2x20m walking lunge.
10->1 bridge push-up ladder as a group.
THEN:
work up to heavy dead stop back squat (140#? for me? i failed twice on the heavier stuff so can't remember)
THEN:
5 rounds of: 4x DSBS 105#, 4x burpee broad jump, rest.
THEN:
3 rounds of: 250m ski, 25# KB shuffle while partner skis.
CD:
2x50 bike crunch.
tough night in the gym for me. i've been missing my stoke lately, and had to dig deep esp after the 2 DSBS fails. but group dynamic pulled me through and salvaged a good sesh.
10min row w technique, 2x5 wall squat, 2x10 air squat, 2x10 SDs, 2x20m walking lunge.
10->1 bridge push-up ladder as a group.
THEN:
work up to heavy dead stop back squat (140#? for me? i failed twice on the heavier stuff so can't remember)
THEN:
5 rounds of: 4x DSBS 105#, 4x burpee broad jump, rest.
THEN:
3 rounds of: 250m ski, 25# KB shuffle while partner skis.
CD:
2x50 bike crunch.
tough night in the gym for me. i've been missing my stoke lately, and had to dig deep esp after the 2 DSBS fails. but group dynamic pulled me through and salvaged a good sesh.
8 PM
Run 12:00 [2] 1.0 mi (12:00 / mi)
testing:
Lone Peak + factory insole
Mission M8 + SFOF insole
Mission M7.5 + SFOF insole
Lone Peak + factory insole
Mission M8 + SFOF insole
Mission M7.5 + SFOF insole
Wednesday Feb 19, 2014 #
6 AM
Bike (Trainer) 45:00 [2]
shoes: LeMond Tourmalet
EZ 100W spin
8 PM
Bike (Trainer) 35:00 [2]
shoes: LeMond Tourmalet
Tuesday Feb 18, 2014 #
5 AM
Swim (SCY Masters) 1:15:00 [3] 1.7 mi (1.4 mph)
WU:
400 swim, 400 kick w fins, 3x150 swim EZ, 2x125 stroke first 25 then swim, 3x100 w fast 25.
MAIN:
4x200 descend w a recovery set in between each one (2x150, 2x100, 2x50).
CD:
50 flop
i forgot how much i LOVE descending sets. since i was in lane 8 we did the first 3 super easy (3:50, 3:45, 3:40) and then went for it on the last one (3:20).
400 swim, 400 kick w fins, 3x150 swim EZ, 2x125 stroke first 25 then swim, 3x100 w fast 25.
MAIN:
4x200 descend w a recovery set in between each one (2x150, 2x100, 2x50).
CD:
50 flop
i forgot how much i LOVE descending sets. since i was in lane 8 we did the first 3 super easy (3:50, 3:45, 3:40) and then went for it on the last one (3:20).
3 PM
Note
another sesh w Angie at Alpine. the toe spacer helped me out A LOT in the last 24hrs. we also like the salomon mission M8. well it might be a hair long, i think the 7.5 might be better, but for now we are good. except no superfeet orange in stock so just waiting a leeeeetle bit longer for go time.
she also recommended the NB 860v4 trail, conveniently there is a NB store across the street from my apt, so i stopped there this evening to try on. they are ordering a W92E for me. i tried on the road version in store, didn't really love it that much (so much sole material!!) but happy to try stuff.
seriously...STL people...if you are having ANY sort of foot issues, go talk to Angie at the Kirkwood Alpine Shop. just call ahead and make an appt. she is awesome.
she also recommended the NB 860v4 trail, conveniently there is a NB store across the street from my apt, so i stopped there this evening to try on. they are ordering a W92E for me. i tried on the road version in store, didn't really love it that much (so much sole material!!) but happy to try stuff.
seriously...STL people...if you are having ANY sort of foot issues, go talk to Angie at the Kirkwood Alpine Shop. just call ahead and make an appt. she is awesome.
5 PM
Strength 1:00:00 [3]
WU:
5min AD, foam roll, 2x5 wall squat, 2x20m walking lunge, 3x5 SLOB squat, 2x10 SD.
THEN:
work on power clean technique w 65#
5 rounds of: 4x power clean 75#, 20m sled push 155#, rest.
THEN:
baby triathlon: 250m ski, 25cal AD, 250m row, for time. 3:46.
CD:
2x5 side extensions on the GHD.
power cleans feeling great, that set was not too hard for me but i was working w katie who struggled a bit so we kept weight steady. and form is more important to me than heaviness. in the baby tri i went out a bit too hard on the ski, unusual for me, but something to remember for next time. had trouble breathing towards the end, like too much dry air.
5min AD, foam roll, 2x5 wall squat, 2x20m walking lunge, 3x5 SLOB squat, 2x10 SD.
THEN:
work on power clean technique w 65#
5 rounds of: 4x power clean 75#, 20m sled push 155#, rest.
THEN:
baby triathlon: 250m ski, 25cal AD, 250m row, for time. 3:46.
CD:
2x5 side extensions on the GHD.
power cleans feeling great, that set was not too hard for me but i was working w katie who struggled a bit so we kept weight steady. and form is more important to me than heaviness. in the baby tri i went out a bit too hard on the ski, unusual for me, but something to remember for next time. had trouble breathing towards the end, like too much dry air.
Monday Feb 17, 2014 #
Note
(rest day)
back at Alpine to chat w Angie. brought Hoka Stinson M7.5, Hoka Stinson W8, Altra Lone Peak M8, Brooks Cascadia M7.5, and the Brooks Cascadia W9 that started this whole debacle. the men's Stinsons were a bust - actually narrower than women's! sending those back. Lone Peaks were ok but not awesome. i think i'll keep them for now since I already have insoles to fit. some hope for the men's Cascadias. we are both doing research tonight and i'm going back tomorrow for a chat, and to try the Salomon Mission XRs that I accidentally forgot at home. Angie gave me a toe spacer to try as well.
frustrated to hear that shoe widths are not standard across brands. we are basically looking for a 100-105mm wide trail shoe w some motion control and lots of cush.
frustrated to hear that shoe widths are not standard across brands. we are basically looking for a 100-105mm wide trail shoe w some motion control and lots of cush.
Sunday Feb 16, 2014 #
9 AM
Bike 6:07:00 [3] 62.82 mi (10.3 mph) +4200ft
ahr:123 max:174 shoes: Salsa Warbird
L'Eroica Aux Arcs, a gravel non-race organized by the Rolla Green Giant. intended to be a 90mi loop, but ice on the gravel made things non-fun about mile 26. Jeff and David had turned around, found me, then we all went back and got Carrie and made our own loop back to the car. turns out, the roads we picked were even worse than before. solid sheets of ice for miles. did a lot of riding in the ditch. but thankful for team solidarity - we got ourselves through w only minor injuries and still smiling.
Saturday Feb 15, 2014 #
7 AM
Bike 8:47:00 [3] 50.76 mi (5.8 mph) +7042ft
ahr:142 max:185 shoes: Niner Air9
first 50 miles of OT100MTB w Dwayne, Goober, and HH.
i feel like i should have more than one sentence about an 11.5hr day. but it was just one of those rides where so much happened, it's impossible to recap one thing without leaving out a hundred more. trail condition reports were dire, so i put Kenda Nevegals on the SegSlayer and they were awesome!
the karkaghne section of the OT is pretty tough. it took us 4hrs to ride the 18mi to Sutton Bluff, then another 3hrs for the 11mi to Hwy J. sure, some of that time was taken up by our careful creek crossings (scouting, building stepping stones, etc), a flat, 2 crashes, some trail clearing, chat/eat stops, and the ridiculously slow velcro snow on the north-facing hillsides, but still...7hrs to cover 29mi!!! and there's no one thing that really stood out to me as "hard"...plenty of hike-a-bikes, some tech stuff, but no stand-out time suck. just unrelenting Ozark ruggedness. and i loved it.
once we got onto middlefork, we were into more familiar territory, but trail conditions got worse, now we had velcro snow AND ice on the north-facing hillsides. i was super careful and walked a lot. gradually got braver as the sun went down. rode the last 45min w lights that i'm really thankful Dwayne brought bc i didn't have any (i fully expected us to ride the 50mi in 7-8hrs).
i knew the OT was hard, but i didn't think it was this hard. a hundred times more respect for those individuals who have finished the OT100 run, and for those who will attempt the inaugural OT100MTB this fall. you've got to have the complete package just to finish - fitness, tech, pacing, nutrition, and an unwavering mental toughness. GO GETCHASUM.
i feel like i should have more than one sentence about an 11.5hr day. but it was just one of those rides where so much happened, it's impossible to recap one thing without leaving out a hundred more. trail condition reports were dire, so i put Kenda Nevegals on the SegSlayer and they were awesome!
the karkaghne section of the OT is pretty tough. it took us 4hrs to ride the 18mi to Sutton Bluff, then another 3hrs for the 11mi to Hwy J. sure, some of that time was taken up by our careful creek crossings (scouting, building stepping stones, etc), a flat, 2 crashes, some trail clearing, chat/eat stops, and the ridiculously slow velcro snow on the north-facing hillsides, but still...7hrs to cover 29mi!!! and there's no one thing that really stood out to me as "hard"...plenty of hike-a-bikes, some tech stuff, but no stand-out time suck. just unrelenting Ozark ruggedness. and i loved it.
once we got onto middlefork, we were into more familiar territory, but trail conditions got worse, now we had velcro snow AND ice on the north-facing hillsides. i was super careful and walked a lot. gradually got braver as the sun went down. rode the last 45min w lights that i'm really thankful Dwayne brought bc i didn't have any (i fully expected us to ride the 50mi in 7-8hrs).
i knew the OT was hard, but i didn't think it was this hard. a hundred times more respect for those individuals who have finished the OT100 run, and for those who will attempt the inaugural OT100MTB this fall. you've got to have the complete package just to finish - fitness, tech, pacing, nutrition, and an unwavering mental toughness. GO GETCHASUM.
Friday Feb 14, 2014 #
5 AM
Swim (SCY Masters) 1:15:00 [3] 1.7 mi (1.4 mph)
swimmyswimmy. lots of stroke.
6 PM
Strength (PD FYF) 1:00:00 [3]
WU:
5min row, 2x10 push up, 2x10 push press 2x10#, 2x10 SDs.
THEN:
4 rounds of: 10x BOR, 10x URR, 10x curl, rest. all 2x10#.
THEN:
5 rounds of: 10x bridge press on BOSU ball (45#-50#-55#-60#-65#), 20sec whip smash, 40m sitting sled pull 75#.
THEN:
Crackpipe: 2p relay, row 150m then OH hold 2x10#, 5 rounds.
arms were a little toast after all the fly this morning and then this. but got through it pretty good, whip smash was hard but so fun!
toe is quite happy walking around in superiors + insoles. just gotta figure out the run bit now.
5min row, 2x10 push up, 2x10 push press 2x10#, 2x10 SDs.
THEN:
4 rounds of: 10x BOR, 10x URR, 10x curl, rest. all 2x10#.
THEN:
5 rounds of: 10x bridge press on BOSU ball (45#-50#-55#-60#-65#), 20sec whip smash, 40m sitting sled pull 75#.
THEN:
Crackpipe: 2p relay, row 150m then OH hold 2x10#, 5 rounds.
arms were a little toast after all the fly this morning and then this. but got through it pretty good, whip smash was hard but so fun!
toe is quite happy walking around in superiors + insoles. just gotta figure out the run bit now.
Thursday Feb 13, 2014 #
6 AM
Bike (Trainer) 1:05:00 [3]
ahr:136 shoes: LeMond Tourmalet
same as yesterday except no CD. felt better and better HR numbers.
7 AM
Run (Brick) 20:00 [2] 2.0 mi (10:00 / mi) +60ft 9:43 / mi
ahr:147 shoes: Hoka One One Stinson Trail W8
hokas w no insoles at all. felt the best so far. so i think that means i need mega cushion and more interior volume, at least until this stuff gets under control.
7 PM
Bike (Trainer) 46:00 [3]
ahr:134 shoes: LeMond Tourmalet
a spin.
8 PM
Run (Brick) 15:00 [2] 1.5 mi (10:00 / mi)
ahr:135 shoes: Hoka One One Stinson Trail W8
a jog.
L big toe got sore towards the end.
L big toe got sore towards the end.
Wednesday Feb 12, 2014 #
6 AM
Bike (Trainer) 1:10:00 [3]
ahr:138 shoes: LeMond Tourmalet
3x15min @ 100W, 110W, 120W
2x10min @ 130W, 140W
CD
no rest, rolled straight thru set, feeling ready to get back at it.
2x10min @ 130W, 140W
CD
no rest, rolled straight thru set, feeling ready to get back at it.
8 PM
Run 25:00 [2] 2.25 mi (11:07 / mi)
ahr:128
this had all the signs of an awesome first run. but no.
stopped by Alpine today to pick up some stuff, and Angie the pedorthist was there so we chatted. i have some issues. she set me up with a pair of insoles to try (superfeet orange E). then i picked up new shoes, salomon mission M8 and altra superior M8.5. the salomons fit just a hair off, and the altras fit like a dream, even better when i put the insoles in (yes, i realize the irony there).
walking around in the superiors, waiting for satellites to pick up, was great. foot felt awesome, no pain, i was stoked. and then running, merrrrhhhh, hurty! not bad, and something that maybe could be mitigated/fixed w more cushioning, but still disappointing.
did a short loop, came home, put the altra stability wedge in to see what would happen, and that was even worse! but all big toe pain, no little toe. weird. had to stop and walk even.
so my hopes are pinned on the lone peaks, or maybe even olympus? or...gasp...different model of hoka? search continues.
also wore a new illuminite jacket for Alpine, Lisa wants some comments.
stopped by Alpine today to pick up some stuff, and Angie the pedorthist was there so we chatted. i have some issues. she set me up with a pair of insoles to try (superfeet orange E). then i picked up new shoes, salomon mission M8 and altra superior M8.5. the salomons fit just a hair off, and the altras fit like a dream, even better when i put the insoles in (yes, i realize the irony there).
walking around in the superiors, waiting for satellites to pick up, was great. foot felt awesome, no pain, i was stoked. and then running, merrrrhhhh, hurty! not bad, and something that maybe could be mitigated/fixed w more cushioning, but still disappointing.
did a short loop, came home, put the altra stability wedge in to see what would happen, and that was even worse! but all big toe pain, no little toe. weird. had to stop and walk even.
so my hopes are pinned on the lone peaks, or maybe even olympus? or...gasp...different model of hoka? search continues.
also wore a new illuminite jacket for Alpine, Lisa wants some comments.
Tuesday Feb 11, 2014 #
Note
more documentation. all day yesterday my foot felt...NORMAL! no pain! excite! then the novocaine wore off about 11p and the pain hadn't really been reduced at all. scary! but then this morning things were a little better. just trying to be patient.
5 PM
Strength (PD) 1:00:00 [3]
WU:
10min row, foam roll, 3x5 wall squat, 2x10 air squat, 3x5 goblet squat 25#.
THEN:
learning power cleans w just the bar. also some previews of the triplet complex.
20x triplet complex (1 round every 30sec): power clean, front squat, hang clean, rest. i think i was using 75#.
THEN:
work up to heavy DL. PR'd this at 180#.
THEN:
6x2 DL @ 145#.
THEN: (!!)
descending KB swing ladder, 10-1, 35#, w 30sec FLR in between each.
killer sesh tonight. probably the hardest i've worked since starting at PD. i struggled most w the FLR, and forearms/grip pretty melted. did everything w no shoes and toe was fine.
10min row, foam roll, 3x5 wall squat, 2x10 air squat, 3x5 goblet squat 25#.
THEN:
learning power cleans w just the bar. also some previews of the triplet complex.
20x triplet complex (1 round every 30sec): power clean, front squat, hang clean, rest. i think i was using 75#.
THEN:
work up to heavy DL. PR'd this at 180#.
THEN:
6x2 DL @ 145#.
THEN: (!!)
descending KB swing ladder, 10-1, 35#, w 30sec FLR in between each.
killer sesh tonight. probably the hardest i've worked since starting at PD. i struggled most w the FLR, and forearms/grip pretty melted. did everything w no shoes and toe was fine.
Monday Feb 10, 2014 #
10 AM
Note
follow-up visit to the pod. basically, the methylprednisolone helped while i was taking it, but the benefits pretty much stopped after the last dose. since then, the foot has been stagnant - not getting better, not getting worse. so he recommended a cortisone/novocaine injection and i agreed. so we'll see what happens, im cleared to run in 48 hours!!
also, asked for some shoe recs, he didn't seem to think that orthotics would really help, just something with a neutral last and roomier toe box.
also, asked for some shoe recs, he didn't seem to think that orthotics would really help, just something with a neutral last and roomier toe box.
Sunday Feb 9, 2014 #
10 AM
Run 1:57:00 [3] 9.2 mi (12:43 / mi) +1100ft 11:25 / mi
ahr:142 shoes: Hoka One One Stinson Trail W8
snowy Chubb w David, Jeff, and Carrie. getting pretty sick of winter now, even our measly STL "winter" (hi MN!) but teammates are great for motivation. we were all feeling different levels of pep so just ran 1hr out, 1hr back at our own paces.
personally i felt no energy and also toe still bugging me. but, no energy is usual for me after a rest week, and i've gotta start somewhere.
personally i felt no energy and also toe still bugging me. but, no energy is usual for me after a rest week, and i've gotta start somewhere.
Saturday Feb 8, 2014 #
10 AM
Bike 1:18:00 [3] 8.0 mi (6.2 mph) +500ft
shoes: Raleigh XXIX SS
unexpectedly hazardous driving this morning. 3 crashes, 1 v narrowly avoided, left me late and frazzled to meet Jeff, Carrie, and David at CW. they had left already so did some bike dressage in the snow to calm myself down. then a casual spin of the flats, illegal, and blue ribbon. nice to be out and about. newly pimped-out SS did great, ran tires super low.
C • I170 3
Friday Feb 7, 2014 #
6 AM
Bike (Trainer) 30:00 [2]
shoes: LeMond Tourmalet
short sesh before class.
6 PM
Strength (PD FYF) 1:00:00 [3]
WU:
15min row (3k), foam roll, group ball toss 3x2min, 2x5 wall squat, 3x10 1.5 air squat, 2x10 SDs
THEN:
10x45# front squat
5 rounds of front squat: 5x75#, 3x95#, 2x115#.
THEN:
5x20sec AD sprint, 25m sled push 150#, full rest (done as relay).
the sled push was way harder than i expected it to be. but toe did fine. good mojo in the gym tonight!
15min row (3k), foam roll, group ball toss 3x2min, 2x5 wall squat, 3x10 1.5 air squat, 2x10 SDs
THEN:
10x45# front squat
5 rounds of front squat: 5x75#, 3x95#, 2x115#.
THEN:
5x20sec AD sprint, 25m sled push 150#, full rest (done as relay).
the sled push was way harder than i expected it to be. but toe did fine. good mojo in the gym tonight!
Thursday Feb 6, 2014 #
5 AM
Swim (SCY Masters) 1:15:00 [3] 1.7 mi (1.4 mph)
WU:
4x100 EZ, 200 IM w drill, 2x100 IM
MAIN:
3x(2x100 free, 2x25 kick)
5x150 broken as 75 EZ, 50 build, 25 sprint
CD:
100 EZ
4x150 pull w paddles/buoy
lane 8 is great! only 2 other people and spacing was awesome. kept about 1:45 pace which i was super stoked with. flip turns and fly still exist! hooray!
4x100 EZ, 200 IM w drill, 2x100 IM
MAIN:
3x(2x100 free, 2x25 kick)
5x150 broken as 75 EZ, 50 build, 25 sprint
CD:
100 EZ
4x150 pull w paddles/buoy
lane 8 is great! only 2 other people and spacing was awesome. kept about 1:45 pace which i was super stoked with. flip turns and fly still exist! hooray!
7 PM
Bike (Trainer) 45:00 [2]
shoes: LeMond Tourmalet
the usj.
Tuesday Feb 4, 2014 #
7 AM
Bike (Trainer) 49:05 [2]
ahr:137 shoes: LeMond Tourmalet
another EZ spin. pretty high HR for only 100W. recovery continues!
Monday Feb 3, 2014 #
6 PM
Bike (Trainer) 45:00 [2]
ahr:128 shoes: LeMond Tourmalet
EZ 100W spin. legs toasted.
Sunday Feb 2, 2014 #
8 AM
Bike 7:09:27 [3] 49.29 mi (6.9 mph) +5058ft
ahr:148 shoes: Niner Air9
early Sunday morning - stoked to finally be on mtb but not stoked about road/potential trail conditions. waffled and stalled and finally drove down to Berryman to meet Dwayne and HH. turns out the trail was pretty bomber, and stayed frozen all day, about 24F. we all stuck together and turned in a 3:44 Lap 1 which is slow for me and horribly slow for the boys. Lap 2 they rode ahead and RIPPED it, then waited for me in spots. i just tried to stay steady and clean, and we managed a 3:25. still slow but not bad for the conditions or week. my AR tires were hooking up surprisingly great on the snowy trail, and my switchback skills are improving!!
http://www.plumfund.com/pf/teamnoah
http://silkychrome.blogspot.com/2014/02/emilys-epi...
http://www.plumfund.com/pf/teamnoah
http://silkychrome.blogspot.com/2014/02/emilys-epi...