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Training Log Archive: hkleaf

In the 7 days ending Aug 4, 2008:

activity # timemileskm+m
  Running3 4:07:05 29.02(8:31) 46.7(5:17) 584
  Cycling2 3:02:40 46.72(15.3/h) 75.19(24.7/h) 544
  Strength4 1:00:00
  Stretching6 50:00
  Swimming1 47:06 1.42(33:06) 2.29(20:34)
  Physical Therapy3 37:00
  Total6 10:23:51 77.16 124.18 1128
  [1-5]6 9:33:51

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Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs
 

Swimming (Indoor) 47:06 [2] 2.29 km (20:34 / km)

Active recovery for my sore legs. Forgot the pull buoy so this was a straight swim. Definitely didn't feel quite as smooth and fast without it, though there were brief stretches that were good.

Total = 2500yds.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 10:00 [3]

Core, plus some push-ups.

Physical Therapy (ITB) 13:00 [1]

PT exercises for ITB, and up to 5:00 on the foam roller.

Sunday Aug 3, 2008 #

Cycling (Road) 2:15:25 [2] 30.93 mi (13.7 mph) +544m
ahr:124 max:162

Mid 80s, Sunny - Easy ride on the rolling roads of Union. Tried out a mtb to see how it feels. Almost ran over a snake out sunning on the roadside (I think it was alive. At least it wasn't squished, but it wasn't moving either.)Took a short break after ~80min to refuel with clif bar and water.

Stretching warm up/down 10:00 [0]

Saturday Aug 2, 2008 #

Running long (Mixed Road/Grass) 2:05:30 [2] 15.75 mi (7:58 / mi) +326m 7:29 / mi
ahr:142 max:172 shoes: Nike Air Pegasus+ 2007

High 70s, humid, overcast first, then sunny - Fall training group run from the Spot. I was pacing at 8:00/mi, and felt decent for the most part until mile 12 (the uphill finish at the bottom of Erie/Rosslyn). I just got tired and heavy legs. The pace didn't suffer much, but the feeling when I finished was unpleasant. We made sure to take water/gatorade every chance we had. I probably didn't drink enough for how hot/humid it was, and really should've brought GU/BLOK along for consumption.

Stretching warm up/down 5:00 [0]

Post run.
I attended the injury clinic and received a brief massage on my sore left quads & ITB. The pain on the top of my foot returned again. The Podiatrist thought it's a tendon problem, and recommended tying my shoe differently to relieve pressure. I also tried out the functional movement screening, and found out I have weak glutes.

Friday Aug 1, 2008 #

Event: Northwest Forest Frenzy
 

Note
(rest day)

Rest day ahead of tomorrow's long run. Spent some time visiting my good friend's newborn daughter instead.

Thursday Jul 31, 2008 #

Cycling (Stationary) 47:15 [2] 15.79 mi (20.1 mph)

Level 12, Random, 549c.
After watching UltraMarathon Man with friends. It got me inspired enough to sqeeze in a workout before UAF closed for the night.

Strength (Free Weights) 20:00 [3]

Arms and shoulders.

Stretching warm up/down 10:00 [0]

Physical Therapy (ITB) 12:00 [1]

PT exercises for ITB, plus 4:30 on the foam roller.

Wednesday Jul 30, 2008 #

Running (Trail) 54:26 [2] ** 4.83 mi (11:16 / mi) +210m 9:56 / mi
ahr:125 max:146 shoes: Asics Gel-Trail Attack 3

Low 80s, cloudy - Easy run at Mt. Airy, with Heather, Sandi, and Ivey. Checking out the course for next week's RCGC Crazy 8 race. I brought a map to thumb along, but no real navigation was involved. The rain held off until after we're done, so that was good. Finally saw 2 deers in the park - first sighting since the police started hunting them in the winter.

Stretching warm up/down 5:00 [0]

Strength (Weights) 20:00 [3]

Hip Machine.
Abduction: 3x20@50#
Flexion: 3x20@70#
Extension: 3x20@90#
Adduction: 3x20@110# (both legs together)

Tuesday Jul 29, 2008 #

Running (Road) 1:07:09 [2] 8.44 mi (7:57 / mi) +48m 7:49 / mi
ahr:149 max:172 shoes: Brooks Glycerin 4

94F, Sunny - Fall training group run from the Levee. We did a similar road intervals as 4 weeks ago. Warm up over to Longworth Hall, then 4 laps of a ~1mi loop at 2 on (7:00/mi), 2 off (8:00/mi). Some people struggled with the heat, but I felt fine, probably because it wasn't a hard effort at the pace I was leading. Wore the IT strap, which I found to be slippery and ineffective when sweating. It's also my first time using the Powerstep insoles. They gave a nice cushioned landing. Hope they'll help with injury prevention.

Stretching warm up/down 10:00 [0]

Strength (Free Weights) 10:00 [3]

Ankles and core.

Physical Therapy (ITB) 12:00 [1]

PT exercises for ITB, plus 4:30 on the foam roller.

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