Training Log Archive: mayer22In the 7 days ending Apr 16, 2012:
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Monday Apr 16, 2012 #
Note
slept:7.5
5 PM
Strength 20:00 [3]
First strength work in 2 weeks. Definitely noticed that I wasn't as strong.
Road Biking (Stationary) 20:01
ahr:150 max:170
Road Running (Elliptical) 5:01
ahr:150 max:161
6 PM
Stretching 20:00 [0]
Sunday Apr 15, 2012 #
Note
slept:7.5
Spent the morning and early afternoon on the rocks. Set up 4 rappel lines for the students to learn and practice. The fourth was next to a great crack for top roping which made it difficult to start your rappel there but we were able to alter it and make it easier for students.
After the first set got through the rappel Doug got started on some ascending. A few students tried and Eddy, Pleban, and I got in some practice for Untamed. Then the 3 of us had to leave in order to make it home before it got too late.
After the first set got through the rappel Doug got started on some ascending. A few students tried and Eddy, Pleban, and I got in some practice for Untamed. Then the 3 of us had to leave in order to make it home before it got too late.
Saturday Apr 14, 2012 #
Note
slept:7.5
Started the Academy off working on Orienteering. Taught the important info about maps and compasses and after lunch we walked around to observe some terrain features and work with the map a bit.
3 PM
Paddling 35:00 [1] 2.27 mi (3.9 mph) +2ft
We paddled the loop in duckies. The students spent the first 30+ min practicing in the pool below the falls and waiting for some extra safety boats. We had about 15 boats of students so the extra help was good.
I adjusted the time to take out most of the time we spent sitting. The way the loop works is you go about 1 mile of paddling several quick rapids(Class II+ and III). There is a pool after each rapid to collect everyone and discuss the best route for the next one. Very good for beginners to get some practice on bigger rapids.
Eddy and I cruised through everything. Helped to have the safety boats spot a few rocks for us.
Best part is after you finish the loop you are only a short walk from where you started. It's been several years since I paddled this and it was nice to do it again instead of the typical Middle Yough trip or Casselman.
I adjusted the time to take out most of the time we spent sitting. The way the loop works is you go about 1 mile of paddling several quick rapids(Class II+ and III). There is a pool after each rapid to collect everyone and discuss the best route for the next one. Very good for beginners to get some practice on bigger rapids.
Eddy and I cruised through everything. Helped to have the safety boats spot a few rocks for us.
Best part is after you finish the loop you are only a short walk from where you started. It's been several years since I paddled this and it was nice to do it again instead of the typical Middle Yough trip or Casselman.
6 PM
Trail Running 1:11:18 6.71 mi (10:38 / mi) +1227ft 9:03 / mi
ahr:132 max:163 shoes: Asics 2110
Easy run up to Kentuck Knob and back. One of the students came along so the pace was fairly slow. Still good to get out and test my foot. A light drizzle kept us cool.
Friday Apr 13, 2012 #
Note
AAS/TeamSOG Race Academy, Ohiopyle, PA
Note
slept:7.5
5 PM
Stretching 10:00 [0]
Pre run stretch.
Heated calf and hip as well.
Heated calf and hip as well.
6 PM
Trail Running 58:53 *** 5.39 mi (10:56 / mi) +501ft 10:02 / mi
ahr:133 max:162 shoes: Asics 2110
Got to Ohiopyle early enough to get in a nice run before dinner. Just an easy run to see how my foot was doing. I ran with Eddy around Ferncliff inside the loop and then did the trail just outside the loop stopping by Cucumber Falls and the natural slides. Trails were technical which didn't seem to bother my foot more than smooth trails.
Eddy made lots of stops to take pictures of the flowers and scenery which kept the pace down.
Eddy made lots of stops to take pictures of the flowers and scenery which kept the pace down.
7 PM
Stretching 15:00 [0]
Thursday Apr 12, 2012 #
Note
slept:7.5 weight:197lbs
Had a little bit of pain in my heel this morning. My shin was also bothering me a bit last night. Guessing because I haven't run in a while.
Wednesday Apr 11, 2012 #
Note
slept:4.5
KT had to be at work early and I am not ready to ride yet so I got up with her.
5 PM
Stretching 15:00 [0]
6 PM
Trail Running (Field) 30:00 3.83 mi (7:50 / mi) +15ft 7:48 / mi
ahr:138 max:155 shoes: Asics 2110 (#2)
Ran at around the High School fields to test out my foot. Kept a comfortable pace but wasn't trying to push anything.
Foot felt pretty good. I did finally notice significant tightness in my leg. Not sure if this is the cause of the PF or a side effect but I definitely plan to work on this with heat, stretching, rolling, and hot tubs when possible.
Think I can handle short steady runs like this on maybe an every other day basis as long as I stretch out before. Once my leg feels loose again I'll start picking up the pace.
Stretched pre and post run.
Saw the boy and girls mile as they were having a track meet today. Brought back lots of memories.
Foot felt pretty good. I did finally notice significant tightness in my leg. Not sure if this is the cause of the PF or a side effect but I definitely plan to work on this with heat, stretching, rolling, and hot tubs when possible.
Think I can handle short steady runs like this on maybe an every other day basis as long as I stretch out before. Once my leg feels loose again I'll start picking up the pace.
Stretched pre and post run.
Saw the boy and girls mile as they were having a track meet today. Brought back lots of memories.
Stretching 20:00 [0]
Tuesday Apr 10, 2012 #
Note
slept:8.0
6 PM
Road Biking (Stationary) 22:00
ahr:149 max:165
Shortened workout so no warmup or cool down but similar to the last two times.
Road Running (Elliptical) 11:10
ahr:155 max:169
Worked some in reverse which was interesting. It was hard to keep the RPMs up which made my HR drop but it was really hard on my calves. Maybe a little too hard considering the PF. Will stretch and roll the legs out tonight for sure.
7 PM
Stretching 20:00 [0]