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Training Log Archive: BP

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Walking12 4:48:00 16.12(17:52) 25.95(11:06) 76
  Strength3 2:57:00
  Soccer3 2:40:00 3.04 4.9
  Massage2 2:00:00
  Hobbling5 1:35:30 4.85(19:42) 7.8(12:15) 70
  Jogging4 51:10 5.59(9:09) 9.0(5:41)
  Drills 4 24:00 1.37(17:33) 2.2(10:55)
  MTB1 20:30 4.1(5:00) 6.6(3:06)
  Trail running1 19:03 1.86(10:13) 3.0(6:21) 45
  Stretching3 15:00
  Elliptical1 12:34 1.24(10:07) 2.0(6:17)
  Track3 8:15 1.62(5:06) 2.6(3:10)
  Total23 16:31:02 39.8 64.05 191
  [1-5]23 14:31:02

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Friday Jun 30, 2017 #

Elliptical (Zerorunner) 12:34 [2] 2.0 km (6:17 / km)

New bit of gym gear- cross between a treadmill and Ellipt. For minimum impact and running like motion. Took it steady. Also monitors stride length; stats were average 42" long with 12" rise and both sides equal. Cadence 110, HR 98
C • so whats the verdict? prett... 2

Massage 1:00:00 [0]

Maintenance with light touch on left hammy.

Thursday Jun 29, 2017 #

Walking 18:00 [1] 1.6 km (11:15 / km)

LT ramble

Wednesday Jun 28, 2017 #

Strength 56:00 [2]

Non-explosive ABCs, regaining flexibility.
4x15 sets of:
calf raises
quads
gluts
roll outs
push ups on bosu
clean and press with med ball each arm

Cats and cows
Childs
Hip circles
Vibra roller

Tuesday Jun 27, 2017 #

Hobbling (Trail) 22:30 [1] 2.0 km (11:15 / km) +45m 10:07 / km

Bit more speed and elevation

Note

Day 9 and mobility/flexibility improving. Stopped the anti inflamms and dropped the ACE bandage aka progress. Obvious bruising upper lateral thigh confirms class 2 sprain of biceps femoris.

Monday Jun 26, 2017 #

Note

Gait normalizing- weight bearing up stairs now. But aches like billy-O at night.
Alternating ice and hot baths (Epsom salts/arnica)

Sunday Jun 25, 2017 #

Hobbling (Trails) 25:00 [1] 2.0 km (12:30 / km) +25m 11:46 / km

French Park

Saturday Jun 24, 2017 #

Hobbling 20:00 [1] 1.6 km (12:30 / km)

Bike paths

Friday Jun 23, 2017 #

Hobbling 16:00 [1] 1.2 km (13:20 / km)

Range extension

Thursday Jun 22, 2017 #

Event: MNOC Summer Sprint #1
 

Hobbling 12:00 [1] 1.0 km (12:00 / km)

Sans crutches (crotchless maybe?)
C • Speed or hobble? 2

Wednesday Jun 21, 2017 #

Strength warm up/down 55:00 [1]

Very light session, mostly upper body and some ROM around hip (clams etc) while avoiding stretching and pain. Things are settling down. Interestingly the soreness I have had previously around the ischial tuberosity seems to have vanished.
C • knew it wouldn't be long be... 2

Tuesday Jun 20, 2017 #

Note
(injured)

Saw my Sports doc today. NO ruptured tendons, Xray confirmed old adductor injury (circumscribed calcification)- no bone fragments. yay!
Usual 6weeks of rehab, with 1 week of anti-inflamms, eccentric exercises in 2 weeks (no stretching till then), and no sports i.e. deep tissue massage.
Could have been worse. Likely precipitated by the mild degree of hamstring insertion tendonitis I've been carrying for a few months now.
C • Wishing you a speedy recovery! 8

Monday Jun 19, 2017 #

Note

RICE and crutches

Sunday Jun 18, 2017 #

Walking 17:00 [1] 1.6 km (10:37 / km)

Cooler and less humid

Soccer 30:00 [3]

Playing well then disaster - hammy strain reaching to trap a high ball and sprinting off on the wing. Goals 1, Injuries 1. Bummer!
C • Well, gotta admire your wil... 3

Saturday Jun 17, 2017 #

Walking 12:00 [1] 1.0 km (12:00 / km)

Minimal

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)

A few laps and 4x100 strides

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals 3:09 [3] 0.9 km (3:30 / km)

A little breezy and humid. No plan - evolved into 150, 200, 250 and 300 at modest 80% effort with 2min walk recovery: 30, 40, 54, 65
Saving legs for Sunday soccer.

Friday Jun 16, 2017 #

Soccer 50:00 [2]

ABCs to warm up then some skills training: trapping and passing, shooting, corners (right and left foot) and throw ins- all with my usual trainer who used to play in HS before he ran 400m at college.

Thursday Jun 15, 2017 #

Note

Up early and MN bound

Wednesday Jun 14, 2017 #

Trail running 19:03 [2] 3.0 km (6:21 / km) +45m 5:54 / km

Reconnecting with Carlisle Pines- beautiful surface to run on. Short mellow outing.

Tuesday Jun 13, 2017 #

Note

Hot day - so dozing around the pool with a little volleyball thrown in.

Monday Jun 12, 2017 #

Walking 1:15:00 [1] 6.0 km (12:30 / km)

Duck tour with relatives then on foot around Boston- 90F and humid

Sunday Jun 11, 2017 #

Note

Daughters big day. Lovely venue (Bradley estate; woodland, parkland and animals) just south of the Blue Hills in Boston MA. Minimal formalities but enough to make the day memorable with Ketubah signing and vows under the Chuppah then partying. Father of the bride's speech apparently went down well!
C • very nice! 1

Saturday Jun 10, 2017 #

Walking 45:00 [1] 4.0 km (11:15 / km)

GBF Carlisle

Thursday Jun 8, 2017 #

Event: 2017 Boston Sprint Camp
 

Massage 1:00:00 [0]

Flushing out some residual soreness. A few little used kicking a ball muscles got abused last Sunday!

Jogging (Track ) 15:00 intensity: (9:00 @2) + (5:00 @3) + (1:00 @4) 3.0 km (5:00 / km)

A few laps to warm then 10x100 strides at 80% on a 1 min cycle i.e. 19-20 secs per 100 with 40 sec walk recovery. Trying to be gentle on the legs

Drills warm up/down 6:00 [1] 0.5 km (12:00 / km)

ABCs

Walking warm up/down 5:00 [1] 0.6 km (8:20 / km)

Wednesday Jun 7, 2017 #

Strength 1:06:00 [2]

Lower intensity session today
Dynamic drills, ABCs then arms, legs and core 5x5 reps and cool down.

Chest flys
Narrow lay pulldown
Cable pull throughs
Chest press
Calf raises
Free motion straight leg deadlift
Reverse crunches

Ankles
Hips
Cats and Cows

Walking 15:00 [1] 1.3 km (11:32 / km)

Fresh air

Tuesday Jun 6, 2017 #

Walking 29:00 [1] 3.0 km (9:40 / km) +36m 9:07 / km

Nice day, and moving more fluidly, although my lower hams (correction distal sartorii) are very DOMSY.

MTB warm up/down 20:30 [2] 6.6 km (3:06 / km)

Quick spin to get the legs going again; nice and warm and sunny

Monday Jun 5, 2017 #

Note
(rest day)

Feeling and moving like an old man today - stiff. Perhaps not surprising as I did over a dozen runs from deep, as in 40-50m sprints, and had to contend with a high schooler who was marking me on the left wing (still managed to get round him a few times). Had some memorable moments of good passes and connections including sending the keeper the wrong way.
Now playing the price for youthful exuberance!

Walking 27:30 [1] 2.5 km (11:00 / km) +20m 10:35 / km

Sloooow

Sunday Jun 4, 2017 #

Soccer 1:20:00 intensity: (50:00 @2) + (20:00 @3) + (10:00 @4) 4.9 km (16:20 / km)

Warm but fortunately breezy 89f, although felt hot on the synthetic pitch with all those rubber tire fragments radiating heat.
Anyhow 7 a side and two games of 40-45 mins duration. Stats as follows:
Injuries Nil
Goals 3
Assists 4
Dead legs 2

Gonna have to miss next Sunday on account of a special wedding in MA :-)

Saturday Jun 3, 2017 #

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

A few laps then 4x100 wind sprints as in and outs.

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

ABCs

Stretching 5:00 [1]

Static and dynamic

Track intervals 1:15 [4] 0.5 km (2:30 / km)

Top end speed work: 2x150 and 2x100 at 90-95% with 5min walk recovery
150's into the breeze 23.2, 23.0
100's with breeze 14.5, 14.6
Avg 200 = 30sec

Walking warm up/down 8:30 [1] 0.8 km (10:37 / km)

Easy down

Friday Jun 2, 2017 #

Walking 30:00 [1] 2.75 km (10:55 / km) +20m 10:32 / km
(rest day)

Warm sunny 86F

Note

PFWe
Sa spint work
Su soccer (decided on balance of benefit to risk i.e. endurance vs injury warranted erupting with the social league. Tottenham Hotspur vest I think!

Thursday Jun 1, 2017 #

Jogging 9:40 [2] 1.6 km (6:02 / km)

A few laps then 4x100 strides

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

ABCs

Stretching 5:00 [1]

Static and dynamic

Track intervals 3:51 [3] 1.2 km (3:12 / km)

Feeling very stiff with tight calfs, so elected not to do a planned sprint workout. Started out with a couple of cruise 200s, felt looser and ended up with 6 as a cut down workout. As follows with 2 mins walk recovery: 41, 40, 39, 38, 37, 36.

Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)

Easing down.

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