Training Log Archive: YouRNotHere

Short bike ride to test out the ankle. It feels fine when I'm on the bike but as soon as I got off it started to ache. From past experience I think that cycling can help the recovery so I'll keep riding short rides.

Total body weight training. My ankle is pretty bad now after I did some gardening yesterday which involved edging a flower bed with a shovel. I was using my bad foot to push the shovel into the ground. I think I have discovered that it is about the worst thing you can do with a sprained ankle. Now it looks like I won't be able to run for at least another week. I'm going to try a short bike ride which may loosen it up a little.

Short total body weight training.

Short total body weight training.

West Point A meet classic event Green-Y course. This time I started messing up right from the start with major issues with controls 1 and 2. Stepped in a hole and sprained my ankle on the way to 1 but just kept running. Then stopped to help a junior runner who was asking me where he was. I don't think you're supposed to ask for help but this kid seemed a little frazzled. So, I pointed out where I thought we were. He still seemed confused and started following me and asking for more help. Finally I pointed out the nearest trail and left him. Next time that happens with a junior I should first ask where they think they are and try to make it more of a learning moment for them. I'm not sure what I was thinking with control 2. I had the right idea but then I thought I went too far so turned back. Then noticed the rock walls on the map that were also right in front of me and realized I had not gone far enough yet. After that I did OK and finished with very good sprint. My ankle is swollen and hurts. Can't run for a few days but should be able to bike.

Classic: Green Y - Splits

Event: West Point A-Meet
 

West Point A Meet Sprint on the Orange/Brown/Green course. I was doing fine until I misread the map and took off in the direction of the cadet barracks then I had to run across their parade field. I noticed later there was a sign saying keep off the grass. Sorry about that! That cost me about 4 minutes plus other errors probably cost at least 2 minutes, so it should have been around 18 minutes. The race was a lot of fun and the cadets had it all organized tremendously.

West Point A meet middle distance Green-Y course. What kind of race would it be if I did not screw up one control? Trouble on control 2 so it took around 18 minutes to find. Then some minor trouble on control 4 cost about 5 minutes. Other than that it was clean by my standards. Fun terrain to run. Loved the downhill finish on the ski slope. I was feeling very fresh at the end. Near the end of the course I jumped over a log, slipped and banged my knee hard into a big and apparently sharp rock but just kept running. Then noticed it was bleeding badly when I got up to go to the car. Medic! Got patched up at the first aid station.

Sprint: Orange Brown Green - Splits

Middle: Green Y - Splits

Ride to and from work. Took my road bike today so actually went on the roads which is a slightly longer ride. Also, stopped to watch Andrew's tennis match on the way home. Weather was fantastic today!

Short total body weight training. I kept the weights lighter than usual tonight to avoid any soreness before the West Point A meet this weekend.

Quick abdominal workout after getting home from the gym.

Bike to work only. I needed to make sure I got in to work on time for a meeting so I had the hammer down so to speak and did the ride in about 4 minutes less then usual. Then I had to shuttle Andrew to the garage to pick his car so he drove out to work to get me, then I had to drive home with my bike. It was raining heavily all afternoon so it's just as well I did not try to ride home.

Bike to work. Rainy and windy day. This was a soaking wet ride in the morning. Not as wet on the way home but a lot windier.

Bike to and from work today. Weather getting nicer with slightly warmer temps to in the morning (36 F) and mid 50s on the way home. The best part is wind was not too bad today.

Pedal to and from work today.

Bike to and from work today. That's three days in a row! Weather was a little nicer today. At least there was some sunshine and temperature got to the 60s. Still windy, though.

Brutal interval workout tonight with Andrew. Two minutes warm-up run, then 11 intervals of 30 second sprint/1 minute walk. We had not done this since last fall. We were both trying to beat each other on every sprint. I think I won about 5 of the 11. I always win the downhill sprints because for some reason Andrew does not like to stretch his legs out on the descents. This was beyond category 5 Intensity!

Total body weight training.

Bike to and from work today. It was another blustery day.

Bike to and from work today. It was a cold and windy day.

Yoga with Luisa. Did the Rodney Yee Power Yoga DVD.

Run to gym. So that I can get more running into my schedule I have been running to the gym for our twice weekly weight training workout. Andrew then drives over later and meets me. Then we ride home together. It's a nice hilly run over mostly Columbia trails to the Athletic Club.

Hill repeats on the treadmill after run to the gym. Added one more interval / 2 minutes to this workout today for total of 6 intervals. Out of every two minutes there is 30 seconds of ramping up from incline 3 to 15; 30 seconds of incline 15 then 30 seconds of ramping down from 15 to 3. 15 is steepest it goes so all I can do to make this tougher is increase the speed. I maintained 5.5 MPH on first 5 intervals, then 6 MPH for the last interval.

Total body weight training.

QOC Prince William meet. I very stupidly missed the last control as I sprinted to the finish. The last control was set-up directly in between the second to last control and the finish so I just ran right past it. Need to make sure I check the control numbers to make sure the one I just punched was really the last one. The map was a little confusing with the last control practically right on top the finish, but it's totally my fault for not paying attention. Hopefully I will learn my lesson from this and it will not happen again. It's very frustrating to drive 90 minutes, then run over an hour thru the woods and then be disqualified because of stupid mistake.

I had a bad time anyway because of major mistakes on controls 3 and 6. Would have finished in middle of the pack if time would have counted.

15 minute run to the gym then on the treadmill for hill repeats same as last night. Did total of 12 minutes (5 hills) at 5.5 MPH with the last hill at 6 MPH. I'm setting the incline to the highest level of 15 for this workout.

After the running did a long total body weight training session.

Treadmill interval workout on this rainy day. 5 minutes warm-up, then 5 intervals of 40 seconds at 10 MPH/4:20 at 7.5 MPH. Sprint was on incline 2. I have not done this one for some time. Very tough.

After five minute break from the interval workout I did hill repeats on treadmill in effort to prep for the West Point A meet which looks a lot hillier than meets I run around here. After 2 minute warm-up I set the speed to 5 MPH and upped the incline to 15 and maintained this until the next minute and then reduced incline to 3 until the next minute. With the time it takes for the ramp to go up and down this amounts to about 90 seconds of 3+ incline for every two minutes. The time spent on incline 15 is 30 seconds. I repeated this four time and upped speed to 5.5 MPH on the last one. Need to increase the speed the next time I do this.