Training Log Archive: RASPUTINIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
Note
slept:8.0 weight:190.4lbs
Noticeably leaner.
Running 1:05:00 [3] 8.5 mi (7:39 / mi)
shoes: Ghost 9 Blue
treadmill
Warmup easy mile then
MAF test 140-144 HR: 7:19, 7:24.
after that jogged 7:30s super easy RPE, but HR drifted up to 150+
seriously easy effort like walking fast, 7:30 pace. "decoupling"
dehydration or just lack of fitness
Warmup easy mile then
MAF test 140-144 HR: 7:19, 7:24.
after that jogged 7:30s super easy RPE, but HR drifted up to 150+
seriously easy effort like walking fast, 7:30 pace. "decoupling"
dehydration or just lack of fitness
Tuesday Aug 30, 2016 #
Note
slept:8.5 weight:191.8lbs
up earlier than normal. sasha's choice.
Running 1:03:56 [3] 8.0 mi (7:59 / mi)
shoes: Ghost 9 Blue
treadmill~
home
hot!!
easy warmup 130hr til ~30 then 140s, 8' pace
slower. last 10' upped pace to 9mph, 158+ HR
NO food this am, just cup coffee
woke up 7am
too busy working.
ran 11:50-12:50am
RPE jogging to steady at end
first food 1pm
Weighed 188 after run.
~ 4lbs sweat loss in 1hr. Pretty average.
home
hot!!
easy warmup 130hr til ~30 then 140s, 8' pace
slower. last 10' upped pace to 9mph, 158+ HR
NO food this am, just cup coffee
woke up 7am
too busy working.
ran 11:50-12:50am
RPE jogging to steady at end
first food 1pm
Weighed 188 after run.
~ 4lbs sweat loss in 1hr. Pretty average.
Monday Aug 29, 2016 #
Running 31:36 [3] 3.55 mi (8:54 / mi) +134ft 8:36 / mi
ahr:134 shoes: NB Leadville v3
Easy 3 Monday
Jones Br
Jog
Twisty riverside singletrack
Felt fresh! Could easily go 15 again today.
At 20' did feel arrhythmia, top of sternum pressure. Lasted 20'. HRM said 140 spike, but finger on neck = pause, flutter. Good times.
Vert osc 9.6
GCT 270 ms
Cad: 165
Avg HR 134
Climbed backside of steep hill at 2.8m
Otherwise avg HR would be 120s
Iphone says 3.7 mi.
Jones Br
Jog
Twisty riverside singletrack
Felt fresh! Could easily go 15 again today.
At 20' did feel arrhythmia, top of sternum pressure. Lasted 20'. HRM said 140 spike, but finger on neck = pause, flutter. Good times.
Vert osc 9.6
GCT 270 ms
Cad: 165
Avg HR 134
Climbed backside of steep hill at 2.8m
Otherwise avg HR would be 120s
Iphone says 3.7 mi.
Strength Training 45:00 [3]
Anytime
Up bod rehab
Dbell light incline bench 25-30-35-40-40 x10
Dbc
DB Press: 10-25-20-20-20 x 10
Lt pull down: 85-115-115-115-115 c10
PULLUPS!!!! 3 sets of 3
First pulluops in months, since tearing shoulder (worse than Feb)
Up bod rehab
Dbell light incline bench 25-30-35-40-40 x10
Dbc
DB Press: 10-25-20-20-20 x 10
Lt pull down: 85-115-115-115-115 c10
PULLUPS!!!! 3 sets of 3
First pulluops in months, since tearing shoulder (worse than Feb)
Sunday Aug 28, 2016 #
Note
slept:8.0 weight:195lbs
slept in til 8:30
got home late from Raleigh, in bed after 12.
mid-day easy long run in the heat and humidity today.
got home late from Raleigh, in bed after 12.
mid-day easy long run in the heat and humidity today.
1 PM
Running 2:00:00 [3] 15.05 mi (7:58 / mi)
ahr:142 shoes: Ghost 9 Blue
treadmill home
couldnt get away from house today
alla audition in ATL
1-3m during sasha nap
Coconut water 1hr, 1:20, 1;40
Gel 1:20 roctane
Few swigs from bottle. Would have had more but awful UD nipple prevented.
L achilles took time to release.
R shoulder pain was annoying. Not even carrying anything!
Could have kept going. Zero slow down at end but HR did creep towards 150+. Easy RPE breathing through nose throughout.
Bit depressing running 2hrs on treadmill in a hot garage on a sunday afternoon as only exercise over the weekend, but body felt fine and it's not better or worse than running anywhere else in an 90 minute radius.
couldnt get away from house today
alla audition in ATL
1-3m during sasha nap
Coconut water 1hr, 1:20, 1;40
Gel 1:20 roctane
Few swigs from bottle. Would have had more but awful UD nipple prevented.
L achilles took time to release.
R shoulder pain was annoying. Not even carrying anything!
Could have kept going. Zero slow down at end but HR did creep towards 150+. Easy RPE breathing through nose throughout.
Bit depressing running 2hrs on treadmill in a hot garage on a sunday afternoon as only exercise over the weekend, but body felt fine and it's not better or worse than running anywhere else in an 90 minute radius.
Saturday Aug 27, 2016 #
Note
Drank moonshine last night
Woke up with numbness in my fingers and
GIbtract blown out
PM flight delayed. Weather. Gonna get home late. 6hrs at airport and waiting on tarmac. oof
Woke up with numbness in my fingers and
GIbtract blown out
PM flight delayed. Weather. Gonna get home late. 6hrs at airport and waiting on tarmac. oof
Friday Aug 26, 2016 #
Note
slept:6.0 weight:191.6lbs
atl rdu w sash
Work raleigh w new rep
Then w JS and alla and sasha
Work raleigh w new rep
Then w JS and alla and sasha
Thursday Aug 25, 2016 #
Note
slept:7.66 weight:192.4lbs
feet, lateral R ankle ligs a bit sore. running in new shoes?
Up early tomorrow. Flight to Raleigh.
Up early tomorrow. Flight to Raleigh.
Running 1:01:46 [3] 8.0 mi (7:43 / mi)
shoes: Brooks Launch3 Black
anytime
similar to yesterday.
wore Launch 3s for comparison.
felt BETTER! better mid foot landing, no clunk. AND zero achilles
weirdness!
50 miles last 7 days, easily.
hmmm
HOTTER
weighed 188.6 after. time to HYDRATE!!
similar to yesterday.
wore Launch 3s for comparison.
felt BETTER! better mid foot landing, no clunk. AND zero achilles
weirdness!
50 miles last 7 days, easily.
hmmm
HOTTER
weighed 188.6 after. time to HYDRATE!!
Wednesday Aug 24, 2016 #
Note
slept:8.5 weight:192.5lbs
solo daddy duty. working from home today. slept in til 7:20. rested!
Running 1:02:12 [3] 8.0 mi (7:46 / mi)
anytime
treadmill
2.5 mi easy 8:30 to 7:50s, 120-130hr
then 7:50-7:40-ish HR 130 creepng to mid 140s at end
good
RPE easy. no focus required. sleepwalking running.
L achilles slightly sore.
12m drop is 2m too much. clunky on tready
treadmill
2.5 mi easy 8:30 to 7:50s, 120-130hr
then 7:50-7:40-ish HR 130 creepng to mid 140s at end
good
RPE easy. no focus required. sleepwalking running.
L achilles slightly sore.
12m drop is 2m too much. clunky on tready
Tuesday Aug 23, 2016 #
Note
slept:7.5 weight:193.2lbs
up at 5 w mrs. to help her pack the car and get out the door.
solo w sasha until arriving in raleigh on Friday to meet mrs.
in athens today
solo w sasha until arriving in raleigh on Friday to meet mrs.
in athens today
6 AM
Running 32:03 [3] 4.0 mi (8:01 / mi)
shoes: Brooks Launch3 Black
treadmill garage
6:15am
17 min warmup then 2 miles at "MAF"
8:30, 8:30 at 118HR, 129HR
7:30, 7:30 at 142, 146HR.
cooler at first! but humidity got me by the end.
ran shower dress and baby meal prep before sasha woke.
drop at day care then drive 1hr40 to Athens for the day. run short again tonight.
6:15am
17 min warmup then 2 miles at "MAF"
8:30, 8:30 at 118HR, 129HR
7:30, 7:30 at 142, 146HR.
cooler at first! but humidity got me by the end.
ran shower dress and baby meal prep before sasha woke.
drop at day care then drive 1hr40 to Athens for the day. run short again tonight.
5 PM
Running 33:16 [3] 4.0 mi (8:19 / mi)
shoes: Ghost 9 Blue
PM run
Home tready felt great
Love the Ghost 9s. Super wide toe box, and achilles happy.
felt easy as HECK.
2 miles around 125-130HR, 8:30
rhen 7:50-7:55ish at 140-143
Home tready felt great
Love the Ghost 9s. Super wide toe box, and achilles happy.
felt easy as HECK.
2 miles around 125-130HR, 8:30
rhen 7:50-7:55ish at 140-143
Monday Aug 22, 2016 #
Note
slept:7.0 weight:191.6lbs
11-7:15
woke up 2:30-3:30, alla's cat is sick, dying.
put her down this morning at vet.
Body is good!
Definitely feel like I could safely go run 15 mi today.
Lowest AM number on scale in many yrs?
woke up 2:30-3:30, alla's cat is sick, dying.
put her down this morning at vet.
Body is good!
Definitely feel like I could safely go run 15 mi today.
Lowest AM number on scale in many yrs?
Spin Bike 1:00:00 [3] 18.6 mi (3:14 / mi)
Anytime Fitness AR
~600cals
~600cals
Running 25:23 [3] 3.0 mi (8:28 / mi)
shoes: Brooks Launch3 Black
home
treadmill
7:30pm after burying the cat, planting a fig tree.
felt super fresh
easy 3mile Mondays.
lateral quads ever so slightly sore at beginning. orherwise
easy jog feeling freshest in days or weeks.
treadmill
7:30pm after burying the cat, planting a fig tree.
felt super fresh
easy 3mile Mondays.
lateral quads ever so slightly sore at beginning. orherwise
easy jog feeling freshest in days or weeks.
Sunday Aug 21, 2016 #
Note
slept:10.0 weight:192lbs
No real dinner last night. Snacks at daycare get together thing at 7. No brkky today, just beg smotjie at 10. First real meal 3:30pm
1 PM
Running 1:03:22 [2] 7.2 mi (8:48 / mi) +68ft 8:43 / mi
ahr:153 shoes: Brooks Launch3 Black
1pm start
cochrane shoals
90 degrees, raining on and off
scorching sun in between
mostly puddles.
even at an easy jog HR 160s. stopped twice to watch HR go down. nuts.
no food this am just a veg smoothie at 10am
going to hydrate and run again, easy, later indoors.
not sure when I ran in humidity/heat like this.
thought I had seen the worst!
cochrane shoals
90 degrees, raining on and off
scorching sun in between
mostly puddles.
even at an easy jog HR 160s. stopped twice to watch HR go down. nuts.
no food this am just a veg smoothie at 10am
going to hydrate and run again, easy, later indoors.
not sure when I ran in humidity/heat like this.
thought I had seen the worst!
7 PM
Running 1:07:12 [3] 8.2 mi (8:12 / mi)
shoes: Brooks Launch3 Black
home
treadmill
7pm
fan blowing
door open
still waterfalls
hr stayed easy 128-135 til ~20'
then just went by rpe, but slowed down pace to keep hr reasonable
for joggin
treadmill
7pm
fan blowing
door open
still waterfalls
hr stayed easy 128-135 til ~20'
then just went by rpe, but slowed down pace to keep hr reasonable
for joggin
Saturday Aug 20, 2016 #
Note
slept:9.0 weight:193lbs
w sasha AM while mama hits garage gym tready run and lift.
1 PM
Running 1:03:32 [3] 8.0 mi (7:56 / mi)
shoes: Brooks Launch3 Black
home
treadmill
90* + awful humidity
planned a MAF trst but HR shot up after 20'
way higher than RPE
since slow pace, chose to just tempo it by HR at easy 8' pace!
last mile only 7:30 but 170hr
HR dropped fast after stopping, feel fine
dehydrated?
weighed 189 after run. lowest in over 5yrs
still a ton of fat to lose. guessing 15-17% BF so need to drop 15-18 lbs of fat.
treadmill
90* + awful humidity
planned a MAF trst but HR shot up after 20'
way higher than RPE
since slow pace, chose to just tempo it by HR at easy 8' pace!
last mile only 7:30 but 170hr
HR dropped fast after stopping, feel fine
dehydrated?
weighed 189 after run. lowest in over 5yrs
still a ton of fat to lose. guessing 15-17% BF so need to drop 15-18 lbs of fat.
Friday Aug 19, 2016 #
Note
slept:7.75
Aloft hotel brickell Miami
Work 8-4 w JR in town.
Wynwood neighborhood appts!?
6:55 MIA-ATL flight delayed.
got home at 10:15
Work 8-4 w JR in town.
Wynwood neighborhood appts!?
6:55 MIA-ATL flight delayed.
got home at 10:15
Thursday Aug 18, 2016 #
Note
slept:7.75
1135-7:15
Running 45:30 [3] 6.0 mi (7:35 / mi)
shoes: Brooks Launch3 Black
8:30 warmup
15:00
23:30 warmup
22:00
last mile 6:50
easy warmup then build to tempo
legs lungs good
miami aloft brickell hotel
9pm
after a long day working orlando, vero beach, PSL, Jupiter, West Palm
got to hotel after 8
watched end of decathlon 1500 and husain bolt 200
first 3 mi magnet fell off 3x! had to re-start treadmill.
good warmup tho!
NO running outside in Miami Zika fest
15:00
23:30 warmup
22:00
last mile 6:50
easy warmup then build to tempo
legs lungs good
miami aloft brickell hotel
9pm
after a long day working orlando, vero beach, PSL, Jupiter, West Palm
got to hotel after 8
watched end of decathlon 1500 and husain bolt 200
first 3 mi magnet fell off 3x! had to re-start treadmill.
good warmup tho!
NO running outside in Miami Zika fest
Wednesday Aug 17, 2016 #
Note
slept:5.75
up 4:30
ATL-Orlando 7am flight
ATL-Orlando 7am flight
Running 34:00 [3] 4.2 mi (8:06 / mi)
shoes: Brooks Launch3 Black
Orlando Sheraton airport treadmill
8pm after a loooong day
Super easy warmup 8:30s for 2 miles, HR 120s. Then 2 miles 8:00 pace low 130s HR.
Had to stop early; the Deuce
Clicking off easy enjoyable miles
Mirror revealed hands too high. And fatness
8pm after a loooong day
Super easy warmup 8:30s for 2 miles, HR 120s. Then 2 miles 8:00 pace low 130s HR.
Had to stop early; the Deuce
Clicking off easy enjoyable miles
Mirror revealed hands too high. And fatness
C • 1
Tuesday Aug 16, 2016 #
Note
slept:9.0 weight:196lbs
Running 50:00 [3] 6.45 mi (7:45 / mi)
ahr:140 shoes: Brooks Launch3 Black
Anytime treadmill
Warm
Easy 8:30 mile
Then 8' pace HR 130 Hr to 15'
7:35 after, HR 130s drifting to 150 at end.
Drenched
L ITB slightly sore mid point 5" above knee
Knocked this off like sleepwalking.
Slowly getting back into shape. Keeping HR
at or under MAF on these. 2 months since off the couch.
cad 164
Vert Osc 10.2 :(
time to chisel off the gristle. with current fitness, dropping 15-20lbs would make a huge difference in pace per mile at same PE and HR, and reduce injury risk.
Warm
Easy 8:30 mile
Then 8' pace HR 130 Hr to 15'
7:35 after, HR 130s drifting to 150 at end.
Drenched
L ITB slightly sore mid point 5" above knee
Knocked this off like sleepwalking.
Slowly getting back into shape. Keeping HR
at or under MAF on these. 2 months since off the couch.
cad 164
Vert Osc 10.2 :(
time to chisel off the gristle. with current fitness, dropping 15-20lbs would make a huge difference in pace per mile at same PE and HR, and reduce injury risk.
Monday Aug 15, 2016 #
Note
slept:7.5
Up 2:30-3:15 w sasha
Up early, drive 2hrs15 to Hiawassee, Blairsville, back in time for papa duty before bed.
Up early, drive 2hrs15 to Hiawassee, Blairsville, back in time for papa duty before bed.
Sunday Aug 14, 2016 #
Note
slept:5.25 weight:197.5lbs
up at 5 to get lomg run done before mrs wakes up
Running 2:11:15 [3] 15.6 mi (8:25 / mi) +114ft 8:21 / mi
ahr:147 shoes: Brooks Launch3 Black
Cochrane Shoals
first hour easy 140 7:50s
2nd hour slowed down to keep HR down
legs beat up after only 1:40. fine though.
1866 cals
cad 170 = 85
vert Osc: 9.2
these Launch3s never dry. perpetual soggy sweat sponges.
never had shoes like this. or maybe it is just living in the south.
first hour easy 140 7:50s
2nd hour slowed down to keep HR down
legs beat up after only 1:40. fine though.
1866 cals
cad 170 = 85
vert Osc: 9.2
these Launch3s never dry. perpetual soggy sweat sponges.
never had shoes like this. or maybe it is just living in the south.
Saturday Aug 13, 2016 #
Note
slept:11.0 weight:195.8lbs
fell asleep at 8:00 last night. woke up for a bit then slept 11 more hrs.
R ankle still slightly tight, sore r sode above ankle, on top of foot, andlarge ankle bones inside. stretched hell out of ligaments. this is only time I am happy to have laxity and stretchy ligaments in all of my joints. take the good with the bad! shorter run today before long one mañana.
R ankle still slightly tight, sore r sode above ankle, on top of foot, andlarge ankle bones inside. stretched hell out of ligaments. this is only time I am happy to have laxity and stretchy ligaments in all of my joints. take the good with the bad! shorter run today before long one mañana.
Running 1:03:30 [3] 8.0 mi (7:56 / mi)
shoes: Brooks Launch3 Black
home
noon, 88 degrees
treadmill
2 miles easy, 120hr 8:30, 130s, 8:15
1. 8mph, 145
2 8mph, 147
3 7.75 mph, 149
then 7.2-7.5 mph easy to finish
last 800m 8.5mph hammys HAPPY! wow
R ankle 100% during
L achilles slightest soreness
~1200 cals
noon, 88 degrees
treadmill
2 miles easy, 120hr 8:30, 130s, 8:15
1. 8mph, 145
2 8mph, 147
3 7.75 mph, 149
then 7.2-7.5 mph easy to finish
last 800m 8.5mph hammys HAPPY! wow
R ankle 100% during
L achilles slightest soreness
~1200 cals
Friday Aug 12, 2016 #
Note
slept:5.0
dinner and drinks in durham w sweney last night
crashed 11:30, up 4:30am
RDU is a clean pleasant convenient modern airport.
6:20 RDU-ATL. fast transition to 2.5-3hr drive.
then work 12-5pm Blairsville.
hope to run N. GA this evening after a long day.
then 2hr drive home tonight.
crashed 11:30, up 4:30am
RDU is a clean pleasant convenient modern airport.
6:20 RDU-ATL. fast transition to 2.5-3hr drive.
then work 12-5pm Blairsville.
hope to run N. GA this evening after a long day.
then 2hr drive home tonight.
Thursday Aug 11, 2016 #
Note
slept:9.0
Spin Bike 30:00 [3] 9.3 mi (3:14 / mi)
raleigh hotel
morning fasted just one cup coffee one small bot water
26' warmup
5' tabata
morning fasted just one cup coffee one small bot water
26' warmup
5' tabata
Running 50:00 [3] 5.3 mi (9:26 / mi) +452ft 8:44 / mi
ahr:149 max:173
Raleigh, NC
UMSTEAD Park
Big multi-use parking lot.Sycamore Trail
Tempo
Easy 3m warmup on narrow singletrack roots and rocks. Then building over a mile to >5k pace, 5:50s on gravel. Couple mins at peak pace. Felt weird so Water stop, then repeated, adding more time climbing rocks n roots at high HR. 2nd time got HR to mid 170s.
planned on going longer but rolled R ankle badly at 4 miles.
risk mgmt.
90, humid. 5:15pm
4:30 wakeup tomorrow, 7am flight to ATL.
Then 3hr drive ATL to Hiawassee.
Cad 164 (lame)
Vert osc 9.4 lame
771 cals
UMSTEAD Park
Big multi-use parking lot.Sycamore Trail
Tempo
Easy 3m warmup on narrow singletrack roots and rocks. Then building over a mile to >5k pace, 5:50s on gravel. Couple mins at peak pace. Felt weird so Water stop, then repeated, adding more time climbing rocks n roots at high HR. 2nd time got HR to mid 170s.
planned on going longer but rolled R ankle badly at 4 miles.
risk mgmt.
90, humid. 5:15pm
4:30 wakeup tomorrow, 7am flight to ATL.
Then 3hr drive ATL to Hiawassee.
Cad 164 (lame)
Vert osc 9.4 lame
771 cals
Wednesday Aug 10, 2016 #
Note
slept:6.5 weight:193lbs
ATL-CLT 7am flight
Up 4:45
Work charlotte 9:30-6pm
Drive 2.5hrs to Raleigh
Up 4:45
Work charlotte 9:30-6pm
Drive 2.5hrs to Raleigh
Tuesday Aug 9, 2016 #
Running 44:01 [3] 5.0 mi (8:48 / mi) +255ft 8:24 / mi
shoes: Brooks Launch3 Black
jones bridge road laps plus tr
Note
slept:8.0 weight:196lbs
R hammy still sore but not too tight while running.
4am wakeup mañana. 3 days in Charlotte, Raleigh.
4am wakeup mañana. 3 days in Charlotte, Raleigh.
Monday Aug 8, 2016 #
Note
slept:8.5 weight:197lbs
Woke up several times, sasha
8 AM
Spin Bike 1:00:00 [3] 20.0 mi (3:00 / mi)
Anytime spin bike
Hammies so tight!
937cals
good sustained power
last 70 seconds 400+ felt good.
no water
sweat over 5lbs
Hammies so tight!
937cals
good sustained power
last 70 seconds 400+ felt good.
no water
sweat over 5lbs
7 PM
Running 50:00 [3] 6.17 mi (8:06 / mi)
shoes: Brooks Launch3 Black
Treadmill
15 mins easy warmup 8:30 pace
35 mins easy 130s HR 7:54
HR rose to high 140s by end, sweating buckets
L hammy fine
R hammy not so tight but awareness
900 cals +
cadence 161 noooooooo!!!
Jumped on conf call immeidately after
15 mins easy warmup 8:30 pace
35 mins easy 130s HR 7:54
HR rose to high 140s by end, sweating buckets
L hammy fine
R hammy not so tight but awareness
900 cals +
cadence 161 noooooooo!!!
Jumped on conf call immeidately after
Sunday Aug 7, 2016 #
Note
slept:9.0 weight:195lbs
all day painting then cleaning. f'ing worked! Body and brain wrecked. fans can only do so muchc. inhaled laint fumes for 18hrs! lol
pissed I did not get up eary to run. Angry. Regretful. Started the week afraid I injured a hammy. ending fresh and recovered. Onward.
Room looks good!
pissed I did not get up eary to run. Angry. Regretful. Started the week afraid I injured a hammy. ending fresh and recovered. Onward.
Room looks good!
Saturday Aug 6, 2016 #
Note
slept:8.0 weight:193lbs
Got out of bed and matt and lee were already at the door! They drove 2hrs from greenvile to help us paint the family room wood walls. 9am-6pm long day. Stopped to get lunch and froyo after. Got home at 8. then cleaned for an hr. 2nd coat of paint tomorrow after long run. Gonna sleep well next two nights!!!
Friday Aug 5, 2016 #
Note
slept:8.0 weight:193lbs
Strength Training 45:00 [3]
Flat dbell bench; 25-35-40-45-50s x10
Dbell curl: 25-30-35-40-40s x10
Dbell press: 20s-20s-25s-25s -20sx10
Lat pull down. 125-115-130-145-130 x10
Dbell curl: 25-30-35-40-40s x10
Dbell press: 20s-20s-25s-25s -20sx10
Lat pull down. 125-115-130-145-130 x10
Boxing Drills/Striking 5:00 [3]
Running 1:02:00 [3] 8.0 mi (7:45 / mi)
shoes: Brooks Launch3 Black
anytime treadmill
15 easy 8:00 pace
tjhen 7:40, 140hr or so
easy
last 10' 7:24
still drenched waterfalls indoors under the fan!
slammed one bike bottle of water at 40', another right after.
heat index 102
humid
hammy 95%
15 easy 8:00 pace
tjhen 7:40, 140hr or so
easy
last 10' 7:24
still drenched waterfalls indoors under the fan!
slammed one bike bottle of water at 40', another right after.
heat index 102
humid
hammy 95%
Thursday Aug 4, 2016 #
Note
slept:8.0 weight:196lbs
Scratchy throat
Running 51:00 [3] 6.1 mi (8:22 / mi)
shoes: Brooks Launch3 Black
Garage treadmill
100*+
Fear of brain damage type heat
Same PE BUT HR drifted 130s up to mid 160s
Hammy 90%
Oven
Weighed 195 before; 191 after, soaking wet
100*+
Fear of brain damage type heat
Same PE BUT HR drifted 130s up to mid 160s
Hammy 90%
Oven
Weighed 195 before; 191 after, soaking wet
Wednesday Aug 3, 2016 #
Note
slept:7.5
Up early.
Drive 3hrs to Birmingham, drive back 3hrs late afternoon.
.
Drive 3hrs to Birmingham, drive back 3hrs late afternoon.
.
Tuesday Aug 2, 2016 #
Note
slept:7.0 weight:195.4lbs
Woke up at 1:15, 3:15 w sasha
Then thunderstorms 4-5 off and on loudest thunder I've ever heard.
Hammy same, low back/SI joint the same.
NO BEER THIS MONTH.
Experiment to drop LBs.
Then thunderstorms 4-5 off and on loudest thunder I've ever heard.
Hammy same, low back/SI joint the same.
NO BEER THIS MONTH.
Experiment to drop LBs.
Spin Bike 30:00 [3] 9.3 mi (3:14 / mi)
before run
Running 32:55 [3] 4.0 mi (8:14 / mi)
shoes: Brooks Launch3 Black
anytime treadmill.
indoors! fan!
super easy warmup for 15, 9-9:30 pace.
terrified of Left hammy status
hammy ok! released slowly.
then slow build to 7:24 pace, 145hr
felt fine.
spin bike 30' before and 30' after bricks, no rest.
indoors! fan!
super easy warmup for 15, 9-9:30 pace.
terrified of Left hammy status
hammy ok! released slowly.
then slow build to 7:24 pace, 145hr
felt fine.
spin bike 30' before and 30' after bricks, no rest.
Spin Bike 30:00 [3] 9.3 mi (3:14 / mi)
after run
Monday Aug 1, 2016 #
Note
slept:8.5 weight:195.5lbs
muscles fine. totally fine.
Except Left hammy tight. L si still tweaked.
If not for the tight hammy I would definitely run today. going to rest it, not stretch it. Freshen up.
main goal is consistent pain-free running right now.
Except Left hammy tight. L si still tweaked.
If not for the tight hammy I would definitely run today. going to rest it, not stretch it. Freshen up.
main goal is consistent pain-free running right now.
Spin Bike 1:00:00 [3] 18.6 mi (3:14 / mi)
anytime
AR
L si still tweaked
L hammy
L Achilles insertion
AR
L si still tweaked
L hammy
L Achilles insertion