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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 4:50:00
  Running2 1:21:01 7.81(10:22) 12.57(6:27)
  Physical therapy1 1:00:00
  Strength exercises3 46:00
  Total6 7:57:01 7.81 12.57
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Saturday Feb 24 #

11 AM

Running (Threshold) 20:51 [3] 2.3 mi (9:04 / mi)
shoes: Kayano 20 Blue

JCCLG, around the soccer field. Sunny, low 50's breezy, but a lot nicer than at home. Came down because I was going to meet L at the Saratoga farmers market anyway.

Tried to practice running with a little lean, as Kevin wanted, to help my knees, but no idea if I was doing it right.

Would've been OK with an easy run, but felt decent after a couple of laps, and was short on time, so after the third split, picked up the pace to make it a threshold run over the last 1.15 miles.

Splits for 2 laps at a time (0.3833 mi [see Nov 13 2017]):
406, 344, 330, 316, 310, 304

Right knee was pretty sore for a while a few hours later. Lower right quad was sore after I rolled it out this morning - related?

[Running Threshold]

Running warm up/down 5:30 [2] 0.38 mi (14:28 / mi)
shoes: Kayano 20 Blue

JCCLG soccer field. Cool down in reverse direction, 2 laps.

Strength exercises 3:00 [4]

JCCLG. Did one set of military presses before running, and one set of triceps pulldowns after running, two exercises I was a little short on in yesterday's quick upper body session.

[Strength exercises]

Friday Feb 23 #

Stretching 4:50:00 [2]

The usual weekly accumulation of morning exercises.

12 PM

Strength exercises 15:00 [4]

At home. Upper body only. # theraband exercises, 15 bar dips, curls (3x12 with 25 lbs), military presses (2x20 with 15 lbs; neck bothering me a little). No pull down exercises.

[Strength exercises]

Thursday Feb 22 #

10 AM

Running (Easy distance w/hills) 48:40 [3] 4.83 mi (10:05 / mi)
shoes: Salomon SC3 Bl/Bl 2

Lake Ranch Reservoir. Very cold (35) and windy. Jumped out of the car and started running. Took 1.5 miles for my knees to loosen up. A little heavy breathing going up to the third bridge, but then was just cruising until Fern Creek (a mile to go). Decided to push it up the big hill, with good results. Turned into a surprisingly good run.

504(536)1040(505)1546(457)2043
321 - up to third bridge
215 - down
446, 434, 520, 420 (1901 total for the return)

Usual 4.0: 3944
Extra half-mile: 536
Loop backs: 319

[Easy distance w/hills]

Running warm up/down 6:00 [2] 0.3 mi (20:00 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

3 PM

Physical therapy 1:00:00 [3]

Kevin's, for sore knees. Knees have been sore since at least November; should have come here a long time ago.

After treadmill running, Kevin thinks it's mostly running mechanics. Have to bend a little more at the waist to allow knee to bend more on landing to spread shock, and have to keep hip of landing leg up to keep knee from being forced outwards. Gave me some exercises to work on both of those things.

[Physical therapy]

Wednesday Feb 21 #

Note
(rest day)

Gave me sore legs an extra day's rest.

Tuesday Feb 20 #

11 AM

Strength exercises 28:00 [4]

JCCLG. Two sets of everything instead of three. High weights, though, including 90 lbs on the triceps pull downs. 16 bar dips.

[Strength exercises]

Monday Feb 19 #

Note
(rest day)

Rachel was home for the day.

Both knees are pretty sore.

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