Training Log Archive: coach

Cool down after the AGM.

Event: WCOC picnic and Sprints at Ratlum Mt
 

Sprint 1 at Ralum. Jude and I alternating legs.
Foot not ready for prime time.

Sprint 3. Times are estimates........

RHR @ new low. Checked it twice...

C • RHR 5

Ride to Newton SOuth to meet Sam. My achilles and calf are unable support running, even walking slow.
Loosened up on the ride over so could walk normally, but not fast at the track. Distance Medley and Sprint Medley Teams were practicing hand-offs. The coach came over to talk about track access. He welcomed us to stay and asked what Sam was training for. They have some access issues prompted by vandalism and their desire to protect the brand new track.
We talked a bit about their teams, coach is originally from Oregon. They won the national championship in the 4x mile last year. Very Impressive I'd say.

Loading up at the SCOOPER BOWL ..!!!!!

Around the Westwood HS track, which proved to be too warm. A hot breeze was blowing off the infield artificial turf (plastic). Tracks suck up and reradiate a lot of heat, plastic infields make it worse.
So I went out to the shady sidewalk and through the town cemetery.

I missed running with Sam yesterday in Dedham. Since I had put a lot of thought, and planning on how I was going to run the 5Km. I had to get it out of my system and just do it. I don't think I have ever run a 5K before, the distance has no appeal to me, certainly not on a track, but I knew I had to do it.
A coach at DHS recommended the new Westwood track, so I drove over to give it a try, figured it might be worth a few seconds over the bumps and tight turns of the DHS track.
Plan was, 1st mile in 6:45, 2 mile 13:30, keep 200's at 50 seconds.
Results- 1st mile=6:32, 2nd mile 13:23, 200's though were around 50. ? and those tenths started adding up. But in the end, the wrench in the works was my left calf muscle, which suddenly tightened badly at about 2.5 miles, couldn't maintain a smooth gait and the 200 went 53, then 58 seconds.
On the last lap I actually got confused as to when to finish and hesitated 200 short of the line, but managed a 1:43 for the last 400. So lost 14 seconds in the last 800 meters.
I don't thinkk my legs are strong enough yet for this kind of work. Last weeks 6x 1000 went OK, but continuous running at 5 K pace is too much at this time.
Will have to spend more time doing intervals to build up strength.
But for now, I have to rest the calf muscle.

C • Way to get out there and do... 4

Trying to loosen up the tight calf.

45 and 45