Training Log Archive: kensrIn the 7 days ending Jun 17, 2012:
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Sunday Jun 17, 2012 #
Strength 37:00 [3]
Short 2 x 20, including hamstring curls; 20 x 8 pullups
Felt vigorous. Time to add 5# to the curls.
Felt vigorous. Time to add 5# to the curls.
12 PM
Track workout warm up/down 22:00 [2] 2.0 mi (11:00 / mi) +8m 10:52 / mi
Track workout intervals (Springfield HS) 18:14 [4] 2.47 mi (7:23 / mi) +1m 7:22 / mi
Interval workout at I pace based on 7:20/mi 5K. Planned 2 sets two each 400/800/400 at 1.45 and 3.30, with 200 m recoveries. Actual:
1.57, 1.47; 3.44, 3.39; 1.42, 1.42
Then a 5 min rest and 1.54, 1.46 for the next 400 m. Legs had tightened up and started to twinge, so decided to stop there.
No ace bandage to bind the hamstring, but still felt okay, if vulnerable. Will keep track speeds modest for a few weeks.
1.57, 1.47; 3.44, 3.39; 1.42, 1.42
Then a 5 min rest and 1.54, 1.46 for the next 400 m. Legs had tightened up and started to twinge, so decided to stop there.
No ace bandage to bind the hamstring, but still felt okay, if vulnerable. Will keep track speeds modest for a few weeks.
Saturday Jun 16, 2012 #
Stretching 10:00 [0]
Hamstring stretch x 3 during the day.
8 AM
Road Running warm up/down 23:00 [2] 1.6 mi (14:22 / mi) +38m 13:23 / mi
Road Running race (Murphy Morse 5K) 23:21 [4] 3.01 mi (7:45 / mi) +61m 7:18 / mi
Local road race in Windsor. Decided to give this a try since my leg was feeling fairly good lately. Lots of stretching seems to have helped.
Wrapped thigh tightly and gave it an easy hard effort. Felt a twinge as I crested a rise at 1.5 miles and backed off the pace slightly. Kept at it for a steady, if unspectacular, finish. Slower than last year on the course by 50 seconds, not surprising.
Pleased that I can even do a race at this point.
Wrapped thigh tightly and gave it an easy hard effort. Felt a twinge as I crested a rise at 1.5 miles and backed off the pace slightly. Kept at it for a steady, if unspectacular, finish. Slower than last year on the course by 50 seconds, not surprising.
Pleased that I can even do a race at this point.
Friday Jun 15, 2012 #
Road Running (Chester) 58:35 [3] 6.0 mi (9:46 / mi) +120m 9:12 / mi
Wrapped thigh snuggly with ace bandage. Hamstring held together okay. Got a 5K planned for tomorrow, but undecided as to whether to proceed with it. May just take it as an easy training run, but for $25, that would be a waste.
Generally felt a higher energy level than for the past week. Maybe that's a reason not to do hill intervals every day?
Generally felt a higher energy level than for the past week. Maybe that's a reason not to do hill intervals every day?
Stretching 5:00 [0]
Hamstring stretches.
Wednesday Jun 13, 2012 #
4 PM
Road Running (Chester) 58:43 [2] 6.0 mi (9:47 / mi) +125m 9:11 / mi
Down the hill just into town and I could feel my hamstring pull. Not good. Flat for the rest and took it easy. No track time for quite a while, I guess.
Strength 30:00 [2]
Short workout to see what still functions. Ace bandage on the R forearm/elbow, and that seemed to behave. None of the usual exercises seemed to generate any bad reactions. Did take it slow and easy on pullups 2 x 8, and skipped wall weights.
Did 15 gentle hamstring curls. Tried hamstring extensions along the lines of achilles extensions, to stretch the muscle/tendons. Feels strained, but not disastrous. Got it iced.
Did 15 gentle hamstring curls. Tried hamstring extensions along the lines of achilles extensions, to stretch the muscle/tendons. Feels strained, but not disastrous. Got it iced.