Training Log Archive: miclaraia

Ran County Market. My IT Band got kind of tight around half way through the run, but I got a chance to stretch it out at a red light and it didn't bother me too much after that.

FitNotes Workout - Monday 23rd March 2015

** Hang Clean **
- 115.0 lbs x 8 reps
- 115.0 lbs x 7 reps
- 115.0 lbs x 7 reps

** Back Squat **
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps

** Plank **
- 60 reps
- 60 reps

** DB RDL **
- 35.0 lbs x 8 reps
- 35.0 lbs x 8 reps

** Flat Barbell Bench Press **
- 0 rep

** Pull Up **
- 0 rep

** Side Plank **
- 0 rep

** Toe Touches **
- 0 rep

** DB Weighted Glute Bridge **
- 85.0 lbs x 7 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps

Had a really good run today.

Day 2 - Red - Splits

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 

Today was not about pushing hard. My IT-Band is still more injured than recovered, it's cold, it's snowy, and I was unprepared for the weather. The sun came out fully right before my start, so for some reason I thought it'd stay nice throughout my race, and I took off my gloves and baselayer. Unfortunately the moment I started the sun went back behind the clouds and I was freezing the entire time.

Today I wanted to focus on nailing the controls. I wanted to have a plan to every control, hit my attackpoint and then get the control with no mistakes. I more or less got that right. I didn't have any major mistakes on the course, with my only grievance being that I got so cold that I couldn't hold my map or compass properly anymore. Hopefully I won't be dumb pretending it's warm tomorrow and have a good proper race.

C • Trail-O 1

Travel

9:32 minute warm up to the track.
2x4x400m
2x4x200m

400

Time  Pace  Rest
1'06  2'34  2'11
1'13  2'48  2'31
2'12  2'45  2'51
1'12  2'44  3'20

1'10  2'46  2'32
1'12  2'54  2'46
1'13  2'57  2'44
1'11  2'47  2'38
            6'45

200
 '32  2'29  1'21
 '33  2'38  1'14
 '33  2'39  1'16
 '32  2'30  5'38

 '33  2'35  1'11
 '25  2'45  1'13
 '31  2'36  1'06
 '34  2'44  15'01

The first set of 400s was ccw around the track and the second was cw (backwards). The first set of 200s was ccw, and the second set was alternating ccw and cw as I was worried about my IT-Band and didn't want to tweak it by doing something unusual.

Did my stretches, strengthening exercises, and rolled out my leg.

Ran some strides to warm up and make sure I won't have to abandon my run halfway through. Did 5 of roughly 130 meter strides, and 5 more of roughly 50m strides. After that I went on a ~2 mile run. Feel pretty good, the pain from Monday is gone and it seems I'll be able to cautiously resume regular training.

Worked with the trainer for roughly a half hour. She showed me some stretches, strengthening exercises, and had me roll out my outer leg for a good while.