Training Log Archive: kweinmann

Easy run today, my legs were still slightly sore, especially at the beginning, but really didn't feel too bad. I can't believe it's the last day of June. Here's to July being a good month!

My attempt at a tempo run today. It didn't go horrible. My body was kind of sore from the gym yesterday, but I don't think that really affected my running. I started out with a mile warm up, then tempoed for 20 minutes and just jogged the rest of my route. The tempo I was just trying to run decently fast. I have done practically no speedwork and actually no racing in the past...long time...so I really don't have a good idea of pace at all right now. I ran 2.72 miles during the 20 tempo minutes which works out to a pace of 7:21 per mile. That's pretty good I think for having no idea of pacing and having done very little fast running recently. Just more room for improvement anyway, right?

First time going to the gym by myself and it was actually not bad at all. I was much more efficient than usual because I didn't have to wait at all and I doubled up some of my exercises. I will note that I could definitely tell that I hadn't been to the gym in a week.
Squat/Calf Raises (#95)
Curl to Overhead Press (#15 per side)
Bench Press (#65)
Deadlifts (#115)
Rows (#25)
Flies (#20 per side)
Tricep Extension (#10)
Weighted Lunges (#40)

Planks: 2:15 middle, 1:38 per side
25 crunches
15 side crunches (per side)
15 holding scissors (3 sec each)
15 side plank dips (per side)
15 leg lifts
20 Russian twists
10 single leg bridges (per side)

So I was hoping that I would feel awesome running after taking yesterday completely off...which didn't quite turn out to be true. I felt okay for most of the run besides my quads feeling tired, which I'm not sure what that is all about. However, that was not really the issue. So on Saturday during my long run the outside of my right hip was hurting a little, but with the extreme tiredness in my legs being the main focus, I didn't really pay it much mind. It did hurt later in the day walking around and just from general movements, but I was hoping I just kind of tweaked it. The best way I can describe what it felt like was that I could feel a tendon or ligament rubbing over the joint when I moved my leg. Anyway, I asked my friend about it and she told me I should ice and take a couple of days off - which I promptly ignored, partly because today it didn't hurt at all after a few minutes of walking. Ignoring her, I can attest now, was a mistake. My hip felt fine for about the first 4 miles of my run and then it just didn't. It was pretty sudden and I'm not really sure what happened, but for the last mile and a half or so it was hurting a decent amount, and during my cool down walk I was having a hard time not limping slightly. So yeah, maybe I should have just taken a couple of days off. I wasn't planning on running tomorrow anyway, but I'm gonna take close observation of how it feels and what hurts to see if I do need to take a couple of days off now, because clearly taking one rest day did not fix it.

Ok so I don't know if it was the fact that I tried to do this long run in the morning, or that I went running last night, or what, but this was by far the hardest run I've done in a long time. My legs were tired by mile 0 and it didn't really get better from there. About 3 miles in I really wanted to stop but the problem was that my planned route (that I wasn't even halfway through yet) but I still would have had to walk the whole way back, and it was a decent amount of uphill. I also had plans with friends and I probably wouldn't have made it home in time if I had stopped and walked home. Either way I just kept running and somehow - I'm still not quite sure how - I made it through the entire run. It was somewhat made better by the fact that I did a completely new route where I ran along the trail on the north shore of the river which was nice, besides the fact that my run ended up that nice hill I ran down at the beginning. The entire middle part was incredibly flat though, which I'm not sure if I liked or not.
On an unrelated note, I listened to an interesting podcast on my run which I really liked so I think I might start doing that instead of listening to music, at least on my long runs.

Easy run today since I'm planning on doing my long run tomorrow morning. Legs felt a little tired which is weird since I didn't run yesterday. Hopefully they feel better tomorrow!

Continuing on the theme of taking the week off from going to the gym:

3X through:
15 squats
1 min plank
10 lunges (each leg)
15 side crunches (each side)
10 push ups
20 russian twists
15 squats
10 leg lifts
10 dips
15 mountain climbers

Didn't plan out my route beforehand and just kind of went for it. I'm kind of taking it easy this week because my body just feels kind of tired/not recovered. Ran a bit farther than I meant to/probably should have - I've gotten to the point where it's hard for me not to run or run less, which is good but also bad because I'm worried I'm going to end up overdoing it and injuring myself.

Ran too soon after eating - big mistake! I felt kind of sick the whole time, although I think I started to feel a little better towards the end. Oh well, lesson learned. Don't try to eat dinner before going running!

Bodyweight strength and core at home today instead of going to the gym.

3X through each set:
Set 1
10 push ups
15 bicycle abs
10 lunge with knee up (each side)
10 rounds of walking plank (up/down)

Set 2
10 dips
10 single leg bridges (each side)
15 squats
15 plank spider (per side)

Set 3
10 pike push ups
10 lemon squeezers
10 side lunges (per side)
10 side plank leg lifts (per side)

My legs felt kind of tired today - I did do some hiking and extreme river crossing yesterday, so even though I didn't really work out it wasn't really a day off. Also, it was still quite hot, even though I waited until like 8 to go running in hopes that it would cool off. Otherwise a fine run though. I have to mentally prepare myself for this week though, cause I think I have tests in all my classes except for one, so it will be a fun time. At least I'll hopefully have a bit of a break after this week is over though, I just have to make it through!

Long run day! There was one big hill in this run, about 3 miles in I would say, but it actually wasn't as bad as I was expecting it to be. I actually started off this run trying to run a bit slower than usual since this is the farthest I have run in a very long time, but I guess I still ended up going a pretty good pace. (I'm actually very surprised by how fast I was going because there was a decent amount of uphill and some slower trail running too.) I completely illegally crossed a very busy intersection because I had no idea what was going on or how to cross...luckily I didn't get hit by a car but I still feel really bad about it because I totally ran out in front of a car because I thought they were going a different way than they were. Maybe I won't try running through that intersection that way again - there was probably a better way I could have gone. Besides that incident though, it was a pretty good run. I was definitely pretty tired by the end but that was to be expected since it was my long run, and it was Friday evening. I'm really starting to feel like I'm in a good place as far as running goes, so I just have to stick to my routine! And I think I might, possibly, be kind of adjusting to running in the heat.

Deadlifts (#115)
Barbell Rows (#45)
Incline Press (#25 per side)
Side arm Raises (#8 per side)
Curl to Overhead Press (#17.5)
Split Leg Lunges (#30)
Calf Raise/Squats (#95)

So this was supposed to be just a recovery run, but I feel like I was running a bit too fast for it to be considered strictly 'recovery.' Either, I really needed this run. It's been a rough week, and I feel like I ran out all of my frustration and stress at work and school, and I felt sooo much better by the end! Then I saw fireflies for the first time EVER as I was walking to cool down, and I'm not going to lie, that made my week. THEY ARE SO COOL! I was trying to get a closer look at them but then it suddenly started to rain so I ran inside. I think I need to run later at night more often so I can experience the wondrous joy of these fantastic critters though!

Went to the Pete, but it was too crowded so ended up at Trees instead:
Bench press (#75)
Bar tricep extension (#30)
21's - Curls (#30)
Lunges (#40)
Flies (#20 per side)
Single-leg deadlift (#40)
Rows (#25)

2 min plank middle, 1 min each side
25 crunches
15 side crunches (per side)
15 scissors (hold for 3 sec each)
15 side plank dips (per side)
15 leg lifts
20 bicycle abs
10 single-leg bridges (per side)

Did some more 'speedwork' today. After warming up for about a mile, I did 8 X (1:30 fast, 1 min jogging recovery). This went alright, I think better than last time. About the first half was generally slightly uphill which was a little hard, but it meant the last few intervals were strictly flat and downhill, which made it easier to push through them. I almost got in a people crash (the human equivalent of a car crash), and it was during one of my intervals so I just kind of awkwardly made an ahhHHHhhh sound when I saw the lady didn't see me about to run into her. She said 'sorry' and jumped out of my way but I just kept on running because I was in the middle of my interval, and I felt kind of bad afterward. Oops!

Frick park meet today - the meet I've been looking forward to forever - and the weather was peerrrrffeeeccctt. Unfortunately I was only able to convince one friend to come try out orienteering, but, on the bright side, he loved it and definitely wants to do it again! I will consider that a success.

The course went well for about the first 3/4. Then, on my way to control 16 I dropped my punchcard sliding down a steep, leaf-covered slope and trying not to die. I didn't realize I dropped it until I got to the control and went to punch it and realized it was no longer in my possession. I had a suspicion that I had dropped it sliding down that hill so I ran back there and, lo and behold, there it was, lying among the scattered leaves. Once I had recovered I proceeded back to 16 and everything was once again going smoothly, until I got near control 17. I followed my plan, which I actually think was a good route choice, at least for the first 80%, but failed my execution in the control circle. I attacked the control from the same place twice and didn't find it either time. I finally decided to completely relocate and attack it from a different point, which went flawlessly and I found the control with little trouble. I honestly don't know why I was so far off attacking from the other side, I must have been getting really off on my compass bearing.

Either way, the meet was still a success, besides me taking a completely different trail than I meant to walking home thanks to my excellent sense of direction. But I think I found a new orienteering recruit, so the meet would have been a 100% percent success no matter how I did on my course.

Long run today and I was so dead by the end. It's been a long week and I was doing weight testing at work so that was physical activity at least. Honestly I think it was the heat though. I ran a bit earlier than usual because I don't have class on Fridays so I get home earlier so I left a little after 6 and it was still 80 degrees, which I am still not accustomed too. Definitely hot for a long run. The last couple of miles were rough but I survived, and I did a different route today and got to run some new places which was a nice change of pace since I'm starting to feel like I always run the same places. On a side note, I've done no core this week because I keep forgetting, and today I was so exhausted after my long run that I literally laid on my bed for like 10 minutes before I had the energy to do anything. Needless to say, core did NOT happen. I really need to start doing it more though - that is my goal for next week!

Calf raises/squats
Curl to overhead press
Barbell rows
Deadlifts
Incline press
that exercise where you raise your arms to the sides that I forget what it's called
Overhead tricep extension
Shrugs

Easy run today, and finally good running weather - not incredibly hot, and not pouring rain. Running today was easier than I expected because I was kind of sore from the gym yesterday.

Bench press
Calf raises/squats
Curl to overhead press
Triceps extensions
Rows
Single leg deadlifts
Flies

Kind of hilly run today...it was meant to be hilly, but it wasn't horribly so. This was an interesting run because, although it was not raining at all when I left, a thunderstorm happened to come along right in the middle of my run. I went from being completely dry to looking like I had jumped in a pool in the span of about 2 minutes. Although I normally don't mind running in the rain, this was a little too extreme for me, seeing as I could barely see for a few minutes during the worst of the downpour. And then of course, it was barely raining for the rest of my run and yet I was running around completely soaked, so yeah, I probably looked a little bit weird.

So I decided to do some 'speedwork' today, for the first time in probably over a year. Yeah. That was interesting. I did 2 min on, 1 min off (ie slow jogging) 6 times and it was kind of awful. I don't actually thing I was running that fast on the 'on' times but it was really hard to tell since I really haven't done any kind of fast running in such a long time. I was trying to focus on staying relaxed during the intervals, but the discomfort made it a little difficult. Speedwork is definitely something I'm going to have to slowly ease back into, but I guess it went ok for the first time.

On a completely unrelated note, it was quite rainy during my run and I got incredibly wet. Literally I probably wouldn't have been any wetter from jumping in a pool. It's a good thing I don't mind running in the rain (although a cotton t-shirt was definitely not the best clothing choice), and it was actually a nice change from the hot weather I have been having to run in. On the downside, I looked like a drowned rat by the time I made it home...

Planks (2 min center, 1 min per side)
20 lemon squeezers
20 heel touches
20 sit ups
20 russian twists
20 hip raises
10 bent leg hip rolls (each side)
15 supermans

Crazy, crazy day at work today. I thought I wasn't going to want to run when I got home, but it ended up being a nice way to de-stress. I hadn't planned to run this far because it was still fairly hot today, but it actually wasn't bad when I was running (maybe I'm getting used to the heat?) so I extended my run to about how far I wanted to go. I ran through Schenley today, which was really nice because there weren't too many people. I saw a deer too! It was kind of muddy, because I forgot about all the rain we've been getting since it's been so hot. Good thing my running shoes are already dirty anyway!

Squats/Calf Raises
Incline Press
Barbell Rows
Deadlifts
Triceps extension
Curl to Overhead Press
Split Leg Lunges

Didn't go running until like 8 and it was still very hot. I'm hoping I'll get used to running in the heat and it won't be so awful, but I was really feeling it by about 2 miles in. I was sore from the gym yesterday, but it wasn't too bad while I was running so that was good.