Training Log Archive: BPIn the 7 days ending Sep 6, 2014:
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Saturday Sep 6, 2014 #
Walking 30:00 [1] 3.2 km (9:22 / km)
slept:10.0
Waking up the body. Some remnants of jet lag but generally OK.
Jogging warm up/down 15:00 [2] 2.8 km (5:21 / km)
Several laps of the HS track with some strides thrown in. Final decision in game plan. Scratch from the 1500 and 200, focus on the 800 running for time to ensure qualification, and the 400 run for place.
Drills 10:00 [2] 1.0 km (10:00 / km)
Usual routine.
Stretching 45:00 [1]
3 sessions with roller and stick, really working the gluts and hams.
Jogging warm up/down 6:00 [2] 1.2 km (5:00 / km)
A bit more losses up then 8x50 and 2x150 wind sprints.
Basically has 3 hours to kill while they worked thought the short sprints (50 and 100m had a lot of takers). Good showing of masters for this qualifying event.
Basically has 3 hours to kill while they worked thought the short sprints (50 and 100m had a lot of takers). Good showing of masters for this qualifying event.
Track race 2:35 0.8 km (3:14 / km)
Pretty nice conditions with 78F, low humidity and gentle breeze. Waterfall start with 16 in the heat. Started well and stayed out of trouble. 1st lap in 76.x and honest effort on second in 78.x. Overall 2:35.xx, which isn't too bad considering recent injury and travel/work schedule, at least back to early season level. Made qualification NSG time with 5 seconds to spare. First in M60 1/7 and 3/22 overall. Even got given a Wisconsin Senior Olympics gold medal!
Track race 1:08 [4] 0.4 km (2:50 / km)
Ten minutes later (needed more recovery for sure) I line up for the 400 planning to make top 4. Drew Lane 2 which meant I could see most everyone. Ran conservatively (35 first 200) catching the outer staggers then put a bit of effort in for the last 200 (33). Won the heat by about 10 m and final time 68.xx (slow) with 2nd M60 and 2/25 overall. So end up qualifying in both long sprints for NSG. Had I been fresh fresh the 1500 would have been fine as well, although the really good news is this time I walked off the track unaided :)
Friday Sep 5, 2014 #
Walking 55:00 [1] 5.0 km (11:00 / km)
slept:9.0 (rest day)
Catching up on sleep then moving the legs, then some work then hop,on another plan to MKE.
Arrive early evening and head to the hotel. No record of my booking! Very strange, then remember I got an email when I was in Madrid. Find it and uh oh it's the Hilton garden inn not the Holiday in. Head off to right place, leaving credit card behind in process. Then get lost going to the right place as iPhone loses power and have no other map with me.Not a good day! Eventually sorted and experienced erased with a Wis. beer.
Arrive early evening and head to the hotel. No record of my booking! Very strange, then remember I got an email when I was in Madrid. Find it and uh oh it's the Hilton garden inn not the Holiday in. Head off to right place, leaving credit card behind in process. Then get lost going to the right place as iPhone loses power and have no other map with me.Not a good day! Eventually sorted and experienced erased with a Wis. beer.
Thursday Sep 4, 2014 #
Walking 30:00 [1] 3.0 km (10:00 / km)
slept:10.0
Getting back into the groove. Reasonably unbroken sleep last night. Muggy out today.
Jogging (Trail) 20:17 [2] 3.75 km (5:25 / km) +50m 5:04 / km
Recovery run in the mugginess
Note
Despite the mishap at the beginning of August, managed to regain some resemblance of running for the rest of the month post injury recovery.
Wednesday Sep 3, 2014 #
Walking 55:00 [1] 4.8 km (11:27 / km)
Accumulation of airport hiking between MAD and CDG. Came home to rain :(
Jogging (Treadmill) 14:45 [2] 2.5 km (5:54 / km) +25m 5:37 / km
Had session planned with new trainer, so JL and lack of sleep fatigue had to be overcome. Feeling cold in the 70F temps at home, having acclimated to the 90+ Iberian clime.
Stretching 7:00 [1]
Legs and back, getting out the kinks. Even life at the front end of the plane with lie flat beds is tough!
Strength 1:00:00 [2]
New trainer Steve and intro session kept it light. Felt surprisingly good.
Walking Lunges with Med Ball Twist 3x10m
Hip Bridges 3x20
Mountain Man Mike’s 3x20
Caterpillars 3x5
RNT Squats 3x15
Standing Single Arm Chest Press 3x15
Squated Banded Row 3x15
Cat and Cow 3x15
Fire Hydrants 3x15
Superman 3x1 min
Med Ball Trunk Twists 3 x 45 sec
Suitcases with med ball 3x15
Walking Lunges with Med Ball Twist 3x10m
Hip Bridges 3x20
Mountain Man Mike’s 3x20
Caterpillars 3x5
RNT Squats 3x15
Standing Single Arm Chest Press 3x15
Squated Banded Row 3x15
Cat and Cow 3x15
Fire Hydrants 3x15
Superman 3x1 min
Med Ball Trunk Twists 3 x 45 sec
Suitcases with med ball 3x15
Note
slept:4.0
Just over 11km total for the day. On the go for over 20 hours. With global entry set a new PR from deplane to through immigration and customs in 8 mins.
Tuesday Sep 2, 2014 #
Walking 30:00 [1] 3.2 km (9:22 / km)
slept:4.5
Too early/ too jet lagged for body to feel like running.
Jogging warm up/down 24:00 [2] 4.5 km (5:20 / km)
After sitting in a dark meeting room all day absorbing and occasionally tuning out the proceedings, mustered the energy to get out. Had scoped out a college running track about a mile away. Anyhow at 5pm the temp was 99F and staying that way for the next few hours. Took a bottle of water and tried for shade along the streets where I could. Legs were a bit grumpy and heavy but loosened up. Just over 2 km there and back plus some strides. Didn't bother with drills.
Stretching 4:00 [1]
Not much shade at the track so skimped a bit on these.
Running (Mondo track) 13:43 3.2 km (4:17 / km)
Original plan on paper was 4x800, but given heat index (must have been over 100F at track surface) I didn't want to overdo this. So converted to 8x400 at 5km pace with step down. Started conservatively and inched down. 100m walk recovery (60-65 sec) between plus a gulp of water as this was probably one of the hottest workouts I have done in recent memory. Went shirtless and thank goodness the humidity was low. Anyhow went as follows:
1:47
1:46
1:45
1:43
1:44 (almost a perfect down sequence till then!)
1:42
1:39
1:37
Felt much looser at the end of the set and didn't feel like I was red lining it.
Jogged back to hotel for a cold bath and ice water. Survived session!
1:47
1:46
1:45
1:43
1:44 (almost a perfect down sequence till then!)
1:42
1:39
1:37
Felt much looser at the end of the set and didn't feel like I was red lining it.
Jogged back to hotel for a cold bath and ice water. Survived session!
Walking 33:00 [1] 3.0 km (11:00 / km)
More walking to and from dinner- back at midnight and up at 4 am to catch a plane home. 16 km recorded for the day.
Monday Sep 1, 2014 #
Note
PFW
M easy run
T long ints
W strength
Th drills and strides
F rest
S comp
M easy run
T long ints
W strength
Th drills and strides
F rest
S comp
Jogging warm up/down (Treadmill) 15:00 [2] 2.6 km (5:46 / km) +26m 5:30 / km
Quick jaunt inside
Stretching 8:00 [1]
Legs and back
Strength 16:00 [2]
Core, abs, hips, gluts and hams
Walking 30:00 [1] 3.0 km (10:00 / km)
To and from dinner - Spanish hours!
Sunday Aug 31, 2014 #
Walking 2:00:00 [1] 10.3 km (11:39 / km)
slept:5.0 (rest day)
Sunny Madrid (90F, no humidity). Arrived without problem and took the Metro to Sol and explored Centro, Plaza Mayor and Palacio Real. Grazed on tapas with sangria and caffe to wash it down. Back to hotel and work.