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Training Log Archive: kensr

In the 30 days ending Jun 30, 2012:

activity # timemileskm+mload
  Road Running12 15:23:48 82.68(11:10) 133.07(6:57) 26232340.4
  Trail Running6 9:37:22 30.79(18:45) 49.55(11:39) 27331449.6
  Strength8 3:02:00381.0
  Track workout3 1:56:51 12.81(9:07) 20.62(5:40) 15339.5
  O - competition1 1:26:40 3.11(27:54) 5.0(17:20) 26173.3
  Roller skiing1 52:18 6.51(8:02) 10.48(4:59) 88156.9
  Stretching4 30:0015.0
  Total33 32:48:59 135.9 218.71 54854855.7
  [1-5]31 32:23:59
averages - weight:159.7lbs

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Saturday Jun 30, 2012 #

Strength 1:00:00 [1]

All morning cutting switchbacks into sidehill, up from the creek on the Lost Mine trail. After lunch, finished taking down sheathing and rafters from garage. Logged all of it as an hour's workout.
5 PM

Track workout warm up/down 24:00 [2] 2.0 mi (12:00 / mi) +1m 11:59 / mi

Track workout intervals (Green Mtn HS) 14:05 [5] 2.04 mi (6:54 / mi) +5m 6:51 / mi

8 x 400. Target range 1:40-1:45. Took 3 laps before I got up to speed. Guess I was a little tired today, but settled into pace:
1.57, 1.47, 1.48, 1.41, 1.44, 1.42, 1.44, 1.39

Friday Jun 29, 2012 #

7 AM

Stretching 5:00 [3]

Achilles heel drop x 15, twice during day
Hamstring stretch with towel, leg extended up from supine position, 45 sec each leg
5 PM

Road Running (Chester) 54:02 [3] 6.0 mi (9:00 / mi) +133m 8:26 / mi

Late afternoon, still hot, but cooling in the shadows. Legs felt like getting pushed despite being tired from yesterday. Happy run.

Thursday Jun 28, 2012 #

12 PM

Road Running hills (Stowe) 1:53:33 [3] 8.54 mi (13:18 / mi) +793m 10:19 / mi

Seeing client in Stowe; since I was in the neighborhood ran up Mt Mansfield auto road. Good gravel surface with varying pitch. Overall, easier than Ascutney, particularly coming down on the softer surface.

Stopped at summit parking lot. Too windy and raw to keep on to true summit a mile further along ridge.

Wednesday Jun 27, 2012 #

3 PM

Road Running (Chester) 57:00 [3] 6.0 mi (9:30 / mi) +99m 9:02 / mi

Better than yesterday. Most soreness gone, but not pushing hamstring. Got to be careful of the hamstring curls.
Garmin died at 5 miles; not keeping a charge any more.

Note

Figured out recent soreness may also be due to work up on roof of garage -- disassembling piece by piece. Got asphalt shingles and tar paper off, and a third of the sheathing and rafters. Another couple days to finish deconstruction.
C • why 3

Tuesday Jun 26, 2012 #

5 PM

Road Running (Chester) 1:06:00 [2] 6.0 mi (11:00 / mi)

Legs sore, slow run. Rolled hamstrings on pipe afterwards.

Monday Jun 25, 2012 #

6 AM

Strength 5:00 [3]

Hamstring curls 10 x 5#.
5 PM

Strength 35:00 [3]

Core, arms, legs 2 x 20.
Pullups 2 x 8
Hamstring curls 2 x 15 @ 5#.

Sunday Jun 24, 2012 #

5 PM

Track workout warm up/down 25:00 [2] 2.3 mi (10:52 / mi)

Track workout intervals (8 x 400) 13:32 [4] 2.0 mi (6:46 / mi)

Pacing at 1:40 - 1:45 per quarter. Aiming to pull my 5k race times down to 7:00/mile.
1.46, 1.45, 1.41, 1.35, 1.38, 1.39, 1.40, 1.48
Getting faster with each one and then #4 was well below target, so eased up.
Felt good until #7 and then felt a twinge in L hamstring towards end. Backed off for last one and was okay.
C • Hamstring 4

Saturday Jun 23, 2012 #

9 AM

Road Running long (Crow Hill) 2:12:00 [2] 11.1 mi (11:54 / mi)
weight:157lbs

Flamstead to the junk house, then Crow Hill to Trebo and back via other end of Flamstead and Kirk Meadow. Added couple miles of nice quiet dirt road, mostly in the shade. Great long run route.

Had no water, so was a couple quarts down by the end. Could feel my L hamstring just want to cramp on the last few miles. Interesting how that's what always wants to cramp when I'm down on water or electrolytes. For not being the primary running muscles, why do those go first?

Wednesday Jun 20, 2012 #

3 PM

Trail Running hills (Okemo) 1:55:00 intensity: (49:00 @2) + (1:06:00 @3) 5.28 mi (21:47 / mi) +615m 16:00 / mi

Stifling hot and humid. But in area coming back from Rutland, so did the run up the Healdville trail. Finally dry, but not a good running surface. Had to pick through the upper part. Up 66, down 49.

Very tired by the top, no doubt dehydrated.

Tuesday Jun 19, 2012 #

4 PM

Roller skiing (Route 11) 52:18 [3] 6.51 mi (8:02 / mi) +88m 7:42 / mi

Time for some roller skiing. Good to have them under me. Can feel the benefit of dry land side jumps and other exercises. Concerned with R forearm, but seems okay.

Monday Jun 18, 2012 #

7 AM

Strength 5:00 [2]
weight:161lbs

Hamstring curls with 5#, 1 x 10 each leg; and stretching.
4 PM

Road Running long (Flamstead/Crow Hill) 1:42:56 [3] 8.9 mi (11:34 / mi) +313m 10:26 / mi

CW loop. Definitely prefer it in this direction. Steady hill about 2 miles long at the beginning, and then lots of downhill on dirt roads after that. Nice cool breeze. Hamstrings sore, but not pulling.
C • any difference on the hamst... 3

Sunday Jun 17, 2012 #

Strength 37:00 [3]

Short 2 x 20, including hamstring curls; 20 x 8 pullups
Felt vigorous. Time to add 5# to the curls.
12 PM

Track workout warm up/down 22:00 [2] 2.0 mi (11:00 / mi) +8m 10:52 / mi

Track workout intervals (Springfield HS) 18:14 [4] 2.47 mi (7:23 / mi) +1m 7:22 / mi

Interval workout at I pace based on 7:20/mi 5K. Planned 2 sets two each 400/800/400 at 1.45 and 3.30, with 200 m recoveries. Actual:
1.57, 1.47; 3.44, 3.39; 1.42, 1.42
Then a 5 min rest and 1.54, 1.46 for the next 400 m. Legs had tightened up and started to twinge, so decided to stop there.

No ace bandage to bind the hamstring, but still felt okay, if vulnerable. Will keep track speeds modest for a few weeks.

Saturday Jun 16, 2012 #

Stretching 10:00 [0]

Hamstring stretch x 3 during the day.
8 AM

Road Running warm up/down 23:00 [2] 1.6 mi (14:22 / mi) +38m 13:23 / mi

Road Running race (Murphy Morse 5K) 23:21 [4] 3.01 mi (7:45 / mi) +61m 7:18 / mi

Local road race in Windsor. Decided to give this a try since my leg was feeling fairly good lately. Lots of stretching seems to have helped.

Wrapped thigh tightly and gave it an easy hard effort. Felt a twinge as I crested a rise at 1.5 miles and backed off the pace slightly. Kept at it for a steady, if unspectacular, finish. Slower than last year on the course by 50 seconds, not surprising.

Pleased that I can even do a race at this point.
C • yeah, sometimes it seems pr... 1

Friday Jun 15, 2012 #

Road Running (Chester) 58:35 [3] 6.0 mi (9:46 / mi) +120m 9:12 / mi

Wrapped thigh snuggly with ace bandage. Hamstring held together okay. Got a 5K planned for tomorrow, but undecided as to whether to proceed with it. May just take it as an easy training run, but for $25, that would be a waste.
Generally felt a higher energy level than for the past week. Maybe that's a reason not to do hill intervals every day?

Stretching 5:00 [0]

Hamstring stretches.

Wednesday Jun 13, 2012 #

4 PM

Road Running (Chester) 58:43 [2] 6.0 mi (9:47 / mi) +125m 9:11 / mi

Down the hill just into town and I could feel my hamstring pull. Not good. Flat for the rest and took it easy. No track time for quite a while, I guess.

Strength 30:00 [2]

Short workout to see what still functions. Ace bandage on the R forearm/elbow, and that seemed to behave. None of the usual exercises seemed to generate any bad reactions. Did take it slow and easy on pullups 2 x 8, and skipped wall weights.

Did 15 gentle hamstring curls. Tried hamstring extensions along the lines of achilles extensions, to stretch the muscle/tendons. Feels strained, but not disastrous. Got it iced.

Sunday Jun 10, 2012 #

3 PM

Trail Running (Root Beer Ridge) 1:41:20 [3] 5.0 mi (20:16 / mi) +272m 17:20 / mi

CW. Lots of recent trees and limbs down. Will need chain saw work before anyone skis this next winter.

Going up S end of ridge, ferns and briars have grown over the trail hiding footpath and fallen logs. Had to walk in places. Coming down was better, although wet as usual. Followed fresh moose tracks for about a mile, but never saw the beast. Old road out from the clear cut had fallen trees across it about every 100'.

Won't run this again until the trail gets cleared and brush beaten back. Unless the blueberries along the top of the ridge get juicy ripe...

Saturday Jun 9, 2012 #

Strength 5:00 [2]

Hamstring curls on the machine with no weight, 20 each leg. R leg started to bother me about an hour later. Will have to keep it easy a while longer.

Note

So a rest day. Did manage to turn over half another row for the vineyard. Relocate some of the stone wall where the garage is going, and tear down more of the old garage. Also buried another culvert on the upper ski trail and cut down some dead pines. Not all that hard given power assists for most of those.

Friday Jun 8, 2012 #

5 PM

Road Running (Chester) 1:00:10 [2] 6.0 mi (10:01 / mi) +119m 9:27 / mi

Easy run around town. Into some showers at the end.

Thursday Jun 7, 2012 #

4 PM

Road Running hills (Mt Ascutney) 1:38:00 intensity: (38:00 @2) + (1:00:00 @3) 7.53 mi (13:01 / mi) +698m 10:06 / mi
weight:161lbs

In the neighborhood, so 7 x 800 intervals up the auto road. One minute recovery between intervals. Moderate effort all the way. Quite a variation in road grade and pace. 60 up, 33 down.
8.55, 9.05, 8.41, 7.56, 9.14, 7.33, 7.30

C • wow you are pretty tough fo... 6
C • hill week #2 2

Wednesday Jun 6, 2012 #

5 PM

Trail Running hills (Kingdom Valley) 1:24:00 intensity: (48:00 @2) + (36:00 @4) 5.0 mi (16:48 / mi) +551m 12:31 / mi

More hill intervals 8 x 400. Using the distance workout option on the Garmin but sometimes 1/4 mile doesn't always end up in the same place.
5.08, 4.41, 4.08, 3.57, 4.05, 4.10, 4.51, 4.15

Tomorrow doing a workshop in Windsor, so may do something different.

Tuesday Jun 5, 2012 #

Strength 5:00 [2]

Hamstrings. Started on free curls and realized I have a leg machine in the basement. Took off the weights and did 30 curls on each leg.
C • Hammy curls 1
5 PM

Trail Running hills (Kingdom Valley) 1:05:30 intensity: (38:00 @2) + (27:30 @3) 3.9 mi (16:48 / mi) +400m 12:44 / mi

More hill intervals 6 x 400 (is this hill interval week?). A little faster, with no harder effort.
4.59, 4.25, 4.36, 4.23, 4.32, 4.21

Monday Jun 4, 2012 #

4 PM

Trail Running hills (Kingdom Valley ) 1:10:00 intensity: (42:00 @2) + (28:00 @3) 3.7 mi (18:55 / mi) +412m 14:03 / mi

Hill intervals 6 x 400m. Did these on the hill instead of at the track. Much slower and easier on the hamstrings.
5.08, 5.10, 4.59, 4.40, 4.18, 4.56

Sunday Jun 3, 2012 #

Event: NEOC: Gay City, CT
 
11 AM

Trail Running long (Windmill Ridge) 2:21:32 [2] 7.91 mi (17:54 / mi) +483m 15:03 / mi

From N at Cambridgeport end. Up through Martin Sanctuary, then bushwacked about a mile along ridge to pick up N end of Hemlock Tr network.

Hamstring was fine until I picked up the pace on the 3 mile road run back to the car; then twinged some.
C • glad you are not too badly ... 2

Saturday Jun 2, 2012 #

Event: Fox Forest
 
10 AM

O - competition race (Fox Forest NH) 1:26:40 [2] 5.0 km (17:20 / km) +26m 16:54 / km

Green course 4.2 km. Did this at a walk to make sure I didn't trash my leg on the slippery footing. Rainy day. Interesting course by Alar, which avoided the recent logging and required focus in locating the controls.
Garmin seems to have turned off shortly after starting and then wandered a bit..
C • Track 2

Friday Jun 1, 2012 #

Stretching 10:00 [0]

Did hamstring curls and stretches using ball. No pain, a little stretching.
10 AM

Road Running (Chester) 1:16:28 [2] 6.0 mi (12:45 / mi) +124m 11:59 / mi

Wrapped the pig tight with 2 ace bandages and took it for a run. Very easy, slow and smooth. No pain, no strain. Just wanted to see if things would function. Beautiful VT summer day.
C • Hamstring 4

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