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Training Log Archive: Becks

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  Running7 4:47:04 30.1(9:32) 48.44(5:56)
  Hills4 3:37:49 20.6(10:34) 33.15(6:34)
  Strength8 3:10:00
  Cycling5 2:49:24
  Intervals2 1:30:00 9.5(9:28) 15.29(5:53)
  Long run1 1:05:00 6.0(10:50) 9.66(6:44)
  Tennis1 53:00
  General aerobic1 23:40
  Total21 18:15:57 66.2 106.54

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Saturday Jul 31, 2010 #

Note

The one thing better than pizza and wine with great friends, is pizza and wine with friends paid for by Canadians! Thanks Carol, Patrick, Jeff, Eric and Emily!

Hills 45:00 intensity: (14:15 @2) + (20:45 @3) + (10:00 @4) 4.4 mi (10:14 / mi)
ahr:162 max:187 shoes: 09 Saucony Grid

Was going to skip my session today, then realised that Marcia could buy me a new cooking dish at Ikea and I could go run while she was shopping. So drove up to East Rock and did 10 x 1 min hills, which almost made me vom. Was maintaining the distance till 8, then tiring on 9 and 10, but ran to the road for the final one. Very glad to get the session in, feels good.

Friday Jul 30, 2010 #

Running 35:00 [3] 4.0 mi (8:45 / mi)
ahr:166 max:191 shoes: 09 Saucony Grid

35 mins running with 25 fartlek in the middle. I'm not very good at fartlek, I'm too aspergers like about plans and timing and numbers, I have to make up all these rules for it. Still, did lots of corners, stairs, little hills, big hills, and found a great hill for hill reps - option of a long curvy path or many different gradients of grassy hill behind the Divinity School. Much more acceptable morning weather wise, actually cool (low 20s) in the shade and a little breeze.

Strength 24:00 [1]
ahr:123 max:173

Strength session, 2 x 15 on everything. Up to 115lb on squats, hamstrings stronger, abs definitely getting tighter. Slowly creeping back into shape. Looking forward to getting back into some proper lifting in the autumn, but I think this light session is good for now, especially with my rubbish back and bum.

Note

So, admin didn't screw up, and today I finally received my first pay cheque that's almost like proper grown up pay. Almost because Post Docs are still treated as a training post here, which is a bit rubbish. Still, this means I have enough to spend up to $300 on a new mattress. Any suggestions from round here of where is good to shop? Obviously not too expensive, but need something much firmer than my IKEA job at present.

Thursday Jul 29, 2010 #

Running 44:39 intensity: (37:02 @3) + (7:37 @4) 4.4 mi (10:09 / mi)
ahr:167 max:192 shoes: 09 Saucony Grid

I really choose my days. Got up on the dot at 7am, ate a smidgeon of breakfast and out the door. Into a wall of humid, cloudy mingingness. The air felt like treacle and I was sweating buckets despite the grey skies. Of course today was the day for my mile time trial, and it felt loads better - 185 was definitely holding back a bit as opposed to the fastest I could go. But then I finished the fourth lap, looked at my watch, and 7.37. Last time I got 7.35. I'm going to blame it on the humidity, but that's a bit depressing. I didn't feel anything like dying this time though, it felt cruisey and like there was lots more in the tank. So I guess that's a good thing.

Wednesday Jul 28, 2010 #

Note

To bed too late last night and couldn't get up - will try and leave work on time for once to get it in this evening!

Note

Ru oh, as today goes on I am feeling stuffy and sleepy and sore heady...I don't want to rest! Will check resting HR when I get home and see what's what. Would explain the extra tired this morning though.

Edit: HR fine, 45 in the evening. Obviously just being rubbish. Think I'm just fed up about the lab, it's not much fun at the moment and very long days coming up. Bah. Running helps though, staying in bed doesn't. Must remember this.

I could do with a proper holiday.

Tuesday Jul 27, 2010 #

Cycling 40:00 [2]
ahr:129 max:163 shoes: 09 Saucony Grid

40 mins of the cross country. This cycling machine thing is a lot tougher than it looks like it should be! Guess the resistance is pretty high.

Strength 23:00 [1]
ahr:119 max:163

Up to 2 x 15 of everything so dropped the weight a little on most things. I am getting much better at the evil hamstring things, which hopefully means my problems in that area are improving.

Monday Jul 26, 2010 #

Running 50:00 [3] 5.2 mi (9:37 / mi)
ahr:160 max:174 shoes: 09 Saucony Grid

Morning hilly run round East Rock. Glorious morning, only about 21 degrees, cool in the shade. Had plenty of energy despite yesterday's concerns and was moving well, even uphill while staying in Z3. Beautiful!

Sunday Jul 25, 2010 #

Note
(rest day)

Okay, so today was supposed to be a long run. But I worked another 10 hour day yesterday (all on my feet), and then we went to see Interpol (amazing!) and I am totally exhausted. So today I hung out in my pyjamas, tidied the apartment, and generally did pretty much nothing. Hopefully will feel better tomorrow after an early night.

Saturday Jul 24, 2010 #

Note

Another long day in the lab...tomorrow may turn out the same. Boo hiss!

Thursday Jul 22, 2010 #

Cycling 30:30 [2]
ahr:133 max:165

30 mins cycling set at the gym.

Strength 23:00 [1]
ahr:119 max:164

Mini strength circuit again. Up to 5lb on the Supermans (ow!) and 120lb on the squats.

Wednesday Jul 21, 2010 #

Intervals 45:00 intensity: (16:00 @1) + (13:00 @2) + (16:00 @4) 4.5 mi (10:00 / mi)
shoes: 09 Saucony Grid

Intervals. Set session was 4 x 2(2), which didn't make much sense to me after laft week's 4 x 3(1)s, I'm not peaking for anything, so I did 8 x 2(2) instead. Feeling strong on the reps, recovering well. No HR data though as my low battery (warned from before I moved here!) has finally given up the ghost. Got to try and persuade a local repair guy to replace it, as I'm hopefully going to be able to afford a snazzy new Garmin in the next couple of months so don't want to pay Polar a truckload, and lose the watch for 10 days!

Note

A nice man at the jewellers sorted out my watch. Yey!

Tuesday Jul 20, 2010 #

Note
(rest day)

FAIL!

Stupid lab over-ran, and we already had a Zipcar booked to get to Trader Joe's.

Crapface!

Next morning edit: this week had two rest days, so will catch up on Saturday.

Monday Jul 19, 2010 #

Note

Man I'm sleepy today! Getting up was such a struggle, but the storm on the way to work was ace.

Running 40:00 [3] 4.4 mi (9:05 / mi)
ahr:158 max:175 shoes: 09 Saucony Grid

40 minute evening run with Rob in Z3. For the first time in ages running felt fluid, and strong, plenty of hills but no real decrease in pace. Probably something to do with actually being relatively cool this evening, but I'm going to put it down to two weeks of actual training anyway.

Sunday Jul 18, 2010 #

Hills 1:15:00 [3] 6.8 mi (11:02 / mi)
ahr:154 max:169 shoes: 09 Saucony Grid

Long plod from Boston. I accidentally slept in until lunchtime, meaning I had no time to do my planned training (sorry Ian, I will save the maps for next time, the courses look great!) as Rob had an afternoon date back in Cambridge. So I put on my running kit and slogged it out at 3pm. It was almost 34 degrees C when we returned to the car at 5.30, so it must have been pretty baking while I was out. Plodded along the Charles towards the city, then came back through MIT and Broadway. This pace is so boring, but my legs are stiff tonight so it must still have been a worthy session. Can't wait to speed this up and mix in some tempo though! Nect week, yey!

Note

2 weeks of sticking to the plan now, with only one disappointing day. Go me!

Saturday Jul 17, 2010 #

Hills 50:00 intensity: (36:58 @2) + (13:02 @4) 5.0 mi (10:00 / mi)
ahr:163 max:190 shoes: Inov8s

Hills session in Callaghan SP - forest still looking lovely, Z2 between hills and Z4 up them. Started with short ones around 30s, then hit the bigger hills at the northern end and did a few up to 2 mins. Longest was 2.13. Used PG's 1975 map to find the best hills - pretty shaky on the nav at first but got into it by the end. Did a few terrain sections in the rests too - great fun!

Friday Jul 16, 2010 #

Cycling 35:00 [2]
ahr:140 max:165 shoes: 09 Saucony Grid

15 mins of the "random" programme (Note: SGB), but it wasn't actually very random or fun so switched for 15 minutes of my cross country. Short sharp hills - pretty fun actually. All at 7.05am too - wowzer.

Strength 20:00 [1]
ahr:112 max:150 shoes: 09 Saucony Grid

Very quick strength circuit, mostly on rubbish machines because two big weight lifters were hogging the only stand suitable for squats. One huge girl and one guy, all strapped up to the max and resting for aaaages for a single squat. While I was resting I did the maths and figured out that they were lifting just over 84kg. WHAT?! Back in the day even I could do a single squat of that much! These guys must have been about twice my body weight, and were grunting and yelling all over the place. Pussies. Someone needs to send them to watch that skinny ass ginger long jumper over in Edinburgh. 200kg and thin as a rake. Now that's power. So, pretty rubbish session but chuffed to get one in so early before 8.45 meeting.

Thursday Jul 15, 2010 #

Note

Ooops, stayed up too late last night with Jesse and Katie and so didn't fit in the gym this morning. Worth it to be making friends though. Earlier on we'd been to see a band with Mike and Marie too, and it was a great evening. Will try and go to the gym after the lab.

Note

Oh no, my first proper FAIL! Feel like crap today, will switch rest day with Saturday. Yah boo hiss!

Wednesday Jul 14, 2010 #

Intervals 45:00 intensity: (4:00 @1) + (29:00 @2) + (12:00 @4) 5.0 mi (9:00 / mi)
ahr:150 max:189 shoes: 09 Saucony Grid

It was raining super heavy this morning which was soooo much fun to run in! Cold rain and warm air - super refreshing and brilliant fun to battle against. Warm up and down in Z2, then 4 x 3 (1) on the trails at Z4. So much better than on the track. Intervals felt strong and was really struggling to keep pushing on the final one - great. Wish the rain would hang about for a few days! Back stiff before I started but fine when running - think I need to start supporting it with pillows when I soleep, as can't afford a new mattress for a while.

Tuesday Jul 13, 2010 #

Strength 15:00 [1]
ahr:85 max:119

Spent all my exercise time waiting to see my Doc about my rubbish ears, so just the strength exercises at home.

Monday Jul 12, 2010 #

Running 50:00 [3] 5.4 mi (9:16 / mi)
ahr:167 max:177 shoes: 09 Saucony Grid

Hilly run round East Rock at Zone 3. Feeling pretty tired at the start and hotter at this pace, but not too bad all told. Right bum cheek is stiff but bot painful. When I was running along a narrow trail an animal tried to cross and ran into my foot - not idea what it was but it was pretty heavy. Into the lab...

Sunday Jul 11, 2010 #

Long run 1:05:00 [2] 6.0 mi (10:50 / mi)
ahr:150 max:173 shoes: 09 Saucony Grid

Plod at Zone 2 round East Rock. Plod sounds like it wasn't enjoyable, but it really was - nice and cool under the trees and not a person in sight. Zone 2 is a slow jog, but after a few weeks this develops into a long run with some thresholdy intervals, so the next couple of weeks are just base building. Zone 2 should also get a bit quicker as I get a bit fitter, so this will do for now! Very happy to have a plan with everything ticked off for the week - it feels great to get some discipline back!

Saturday Jul 10, 2010 #

Note
(rest day)

A wonderful day of rest at Mike's parents' place in Old Saybrook, tons of great food, some football, attempts at Wiffleball and lots of fun people. Brilliant day! We will return to Old Saybrook to check out the coast and trails.

Friday Jul 9, 2010 #

Hills 47:49 intensity: (38:49 @2) + (9:00 @4) 4.4 mi (10:52 / mi)
ahr:160 max:190

Hills session on and around Prospect hill - Z2 between (which was actually a jog today, was worried I wouldn't move at that low HR) and Z4 up every hill. 9 mins of hills in total - should be a bit more, will headout to East Rock in future. Feeling alright - rest day tomorrow!

Thursday Jul 8, 2010 #

General aerobic 23:40 [1]
ahr:123 max:136

Boring cross ramp at the gym. Was going to do half an hour but Rob got bored and so did I! Cross ramp is rubbish, HR goes nowhere near as high unless you bounce around like a lunatic. Stick to cycling next time!

Strength 28:00 [1]
ahr:108 max:159

Strength set again. 2 x 12 of everything except Supermans.

Supermans 2 x 4
Crunches
Obliques
Bench press 65lb
Lat raises 15lb
Cable ab + cable add level 3
Squat 115lb
Calf raise 60lb
Evil hammie things

Right glut is not happy again - evil hammy things either just stretching it or actually pulling it, not sure.

Tennis 53:00 [1]
ahr:122 max:151

A sunny evening of tennis with Rob. The best thing about starting out totally rubbish is you get exponentially better! I have a feeling this won't last long...fun to try out the new racquets!

Wednesday Jul 7, 2010 #

Note

We finally went to Trader Joe's last night! And when we got to the checkout, it was actually cheaper to buy our weekly shop than Stop N Shop! Insane! Amazing!

Running 27:25 [2] 2.9 mi (9:27 / mi)
ahr:159 max:176 shoes: 09 Saucony Grid

Evening laundromat run with Rob. Much better conditions, a little cooler, and heart rate far more sensible. Lovely evening to be out, it gets dark so early here!

Tuesday Jul 6, 2010 #

Cycling 31:54 [2]
ahr:154 max:179

30 mins on the cross country program. Far more pleasant than being outside, where it is already over 30 degrees!

Strength 27:00 [1]
ahr:137 max:165

Same strength as before, little more weight:

Superman YWTAs 2 x 4

Then 2 x 12 of:
Crunches
Obliques
Bench press 55lb
Lat raises 15lb
Cable Ab & Adduction Level 2
Squat 105lb
Calf raises 40lb
Evil hammie things - definitely got further this time!

If this programe doesn't tone up my encroaching wobbly bits I don't know what will!

Monday Jul 5, 2010 #

Running 40:00 [3] 3.8 mi (10:32 / mi)
ahr:168 max:179 shoes: 09 Saucony Grid

Sp, the plan has started. First up, 40 mins run at zone 3. Which would have been fine, were it not nearly 35 degrees outside (not too humid though for once!). As it was zone 3 HR was barely a jog, and by the end I felt like I'd run a crazy amount more than I had. Really tough. Went so bright red in the face that I resembled a beetroot more than a human being. This is why I should always train in the morning! Still, a start is a start, things can only improve from here! Tomorrow I say goodbye to the food carts and get back to the eating plan too.

Saturday Jul 3, 2010 #

Note

Don't feel very well today!

Thursday Jul 1, 2010 #

Cycling 32:00 [2]
ahr:148 max:173

Cross country program on the bike in the gym. Tough on the legs on high resistance, think they're still suffering from carrying that pack all weekend!

Strength 30:00 [3]
ahr:123 max:156

Quick strength session according to the training plan.

Supermans YWTA 2 x 4 sets
2 x 12 of everything else:
Crunches, Obliques
Bench press 45lb
Lat raises 15lb
Ad & adduction with cables 1 bar
Squat 95lb
Calf raises 20lb
Evil hammies exercise from winter program

Fun to do something a bit different.

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