Training Log Archive: Doris

@ C&O canal

workout 6 @ 9 min.

cold start, long warm up to get the hamstring going:

10:14 / 9:23 / 9:08 / 8:55 / 8:53 / 8:48

rest at the turn-around.

P's note:

The key to doing squats right is to make sure that you're not leaning forward. Try doing a lighter weight and working on your form. Once you get that down, increase the load.

The hamstring is a bit concerning. Try a 5-mile hill workout tomorrow, If the hamstring is acting up, back off. Strength W and Fri. Easy 4 Thurs and Sat. Sun 7 at 9 min pace, with the first mile easy.

Event: QOC Little Bennett
 

@ King Farm loop

5 miles easy - walked a bunch. back/hamstring was ok.

@ Little Bennett.

Gorgeous day to introduce Vince to orienteering. My #1 goal today was to have Vince have fun and want to come back. Volunteered @ registration from 10:30 to noonish and met the extended Landers family. Vince came back at the same time I was relieved from volunteering and he got roped into cooking with Florence at the training weekend. I ran beige because Florence told me it only took 40 minutes and I didn't want Vince to wait too long for me. I won beige, which Jeremy did give me a high-5 for, but my hamstring was still bothersome and I felt out of breath/running shape.

Beige - Splits

@ Rockville swim - treadmill

workout - 5 miles at 9 min.

one mile warm up, 1.5 miles at 9:05 pace, 2.5 at 9:30 pace. A few brief stops in there to rest/stretch out the back. Working up to not stopping.

My back hurt worse on this run than the hamstring. I *know* I'm slightly tweaking it with the squats I did yesterday even though I backed off on the weight. hmmm. Back off on weights? Or figure out what is wrong with my form?

@ Rockville swim

Regular strength. More stretching, a bit of jump rope. Out of practice.

@ Thomas Farm loop

5 miles easy, lots of walking.

@ Rockville swim

regular strength. Backed off the working weight on lifts. Forgot parallel bars.

P's note:

Assuming your hamstring is fine, do strength tomorrow with a lot of stretching and some rope jumping. Fri run 5 at about 9-min pace. Strength again Saturday, with rope jumping. Sunday 6 at 9-min pace.

@ Gude loop

4 miles easy