Training Log Archive: BPIn the 7 days ending Feb 6, 2016:
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Saturday Feb 6, 2016 #
Walking 20:00 [1] 2.0 km (10:00 / km) +40m 9:05 / km
Quick trek into French to check out the XC trails- looking good for classic. Maybe tomorrow after maybe track meet (no sprinting yet!).
Friday Feb 5, 2016 #
Walking 25:00 [1] 2.4 km (10:25 / km)
Avoided the deep snow on the trails
Drills warm up/down (Indoor) 10:00 [2] 0.8 km (12:30 / km)
As, Bs etc
Jogging warm up/down (indoor) 14:07 [2] 2.5 km (5:39 / km)
Rehab testing session. 1km warm up, then 1km faster with 5x80 build ups to 85%max and 0.5 km cooldown
Stretching 5:00 [1]
Dynamic legs
Thursday Feb 4, 2016 #
Jogging (treadmill) 30:29 5.5 km (5:33 / km)
Warm up km, then 10x1min at faster pace (start 7mph build to 8mph) with 1min recovery jog (6.4mph). 3.6ish km for the interval section. Cool down 1/2 mile.
As JD says some workouts are designed to leave you feeling better at the end than at the beginning- this was one such and calf held up fine. Ran in Hokas, calf sleeves and with no incline on the tread so as to avoid excessive heel drop. preventive icing at finish.
As JD says some workouts are designed to leave you feeling better at the end than at the beginning- this was one such and calf held up fine. Ran in Hokas, calf sleeves and with no incline on the tread so as to avoid excessive heel drop. preventive icing at finish.
Stretching 6:00 [1]
Legs with roller
Wednesday Feb 3, 2016 #
Note
All signed up and verified for Millrose. MVTC A squad - complete with a new red stripe "go faster" vest.
Millrose schedule brought forward 2 hours as follows:
http://www.nyrrmillrosegames.org/meet-schedule/
Millrose schedule brought forward 2 hours as follows:
http://www.nyrrmillrosegames.org/meet-schedule/
Note
Also noteworthy (to some maybe!), more news from this side of the St Croix river. In addition to the 7-8" of white fluffy stuff we got overnight, the Celtic Cobbers (with their posse of enthusiastic fans) will be onstage at the Insight Brewing Taproom on Sun April 24th (3-5pm). This being the day before ANZAC day, expect a special Aussie tribute.
For any MNOC members so inclined to attend, the first beer is on me (yep buying an audience :-)
For any MNOC members so inclined to attend, the first beer is on me (yep buying an audience :-)
Strength 20:00 [1]
Good 7-8" to clear.
Walking 27:00 [1] 2.5 km (10:48 / km)
Deep snow but very purdy and fine winter's day.
Walking warm up/down (Treadmill) 17:15 2.6 km (6:38 / km)
From walk to jog (9m/m)- calf stress test - passed
Stretching 6:00 [1]
Legs with roller
Strength 1:05:00 [3]
Dynamic drills and speed drills, followed by some plyos and upper body. Calf fine. Cool down hips and hurdlers
Dynamic Warm-Up:
Low As- High As- Bs- A-Cs- High knee butts- Backwards hops
Ladder
Singles—Doubles- Lateral- SL Bunny
Program:
SL Squats 3 x 10
Squat Jumps w/weight 3 x 6
Seated Calf Raises
Narrow Squat to Wide Squat 3 x 12
Lateral Box Hops 3 x 10
Seated Calf Raises 3 x 15
Rear Delt Fly 3 x 15
Empty Can 3 x 15
Dips 3 x 15
Biceps curls 3 x 15
Cool Down:
Hip Circles
Ankle Circles
Clams
Cats and Cows
Childs
Dynamic Warm-Up:
Low As- High As- Bs- A-Cs- High knee butts- Backwards hops
Ladder
Singles—Doubles- Lateral- SL Bunny
Program:
SL Squats 3 x 10
Squat Jumps w/weight 3 x 6
Seated Calf Raises
Narrow Squat to Wide Squat 3 x 12
Lateral Box Hops 3 x 10
Seated Calf Raises 3 x 15
Rear Delt Fly 3 x 15
Empty Can 3 x 15
Dips 3 x 15
Biceps curls 3 x 15
Cool Down:
Hip Circles
Ankle Circles
Clams
Cats and Cows
Childs
Tuesday Feb 2, 2016 #
Note
Minimal discomfort, pretty normal gait. Massage this pm.
Walking 25:00 [1] 2.4 km (10:25 / km)
And its snowing in the TCs
Stretching 30:00 [1]
My therapist cancelled at last minute due to snow storm (smart move). So worked with hotpacks and roller to ease out a small knot in the left lateral head of the gastroc. Finished with ice.
Monday Feb 1, 2016 #
Note
Lots of ICE and I overnight, walking OK- slight hitch in gait. Fingers crossed for speedy recovery.
Anyhow felt good about 400 improvement of just over 1 sec in last few weeks, but feeling down about injury!
Anyhow felt good about 400 improvement of just over 1 sec in last few weeks, but feeling down about injury!
Walking (Treadmill) 11:00 [1] 1.2 km (9:10 / km)
Gentle test.
Stretching 15:00 [1]
Static with roller and some hip action.
Sunday Jan 31, 2016 #
Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)
A few laps warm up and 2x50,2x80, 2x100 build ups
Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)
Dynamic drills routine
Stretching 12:00 [1]
Static and dynmaic legs and hips(roller and stick)
Track race (Indoor) 1:05 0.4 km (2:42 / km)
Meet at MSU Mankato, another nice facility. Primary plan was 400 and maybe 800, 200 to follow.
Lane 3 in an all guys heat, one other Masters. Nice start and running with relaxed speed. Felt left calf tighten / cramp at 250m, so eased a bit but decided to finish- last 60 felt I was working hard. Finished in 1:05.50, just outside All American age group standard and without the calf likely would have cracked it. No lap splits unfortunately, however first lap felt speedy and I would estimate around 30-31.
Needed to ice things afterwards and no option but to scratch from the other two races. Likely the new spikes created some new stress dynamic. Hopefully will settle down with a few days RICE
Lane 3 in an all guys heat, one other Masters. Nice start and running with relaxed speed. Felt left calf tighten / cramp at 250m, so eased a bit but decided to finish- last 60 felt I was working hard. Finished in 1:05.50, just outside All American age group standard and without the calf likely would have cracked it. No lap splits unfortunately, however first lap felt speedy and I would estimate around 30-31.
Needed to ice things afterwards and no option but to scratch from the other two races. Likely the new spikes created some new stress dynamic. Hopefully will settle down with a few days RICE
Note
So now have some data points for an 800m race time prediction(usual caveats apply!)
400 time add 5 and add 5 yields 2:25
400 time add 7 and double yields 2:24
600 time (1:46.7) with 1.36 factor yields 2:25.4
Ideal race paces would be 35,36 (1:11) and 36,38 (1:14); really would have to focus and have some comp to nail these (MN age group record is 2:24.x)
From where the last effort was, 2:30ish indoors feels doable.
Now to rehab the calf.
400 time add 5 and add 5 yields 2:25
400 time add 7 and double yields 2:24
600 time (1:46.7) with 1.36 factor yields 2:25.4
Ideal race paces would be 35,36 (1:11) and 36,38 (1:14); really would have to focus and have some comp to nail these (MN age group record is 2:24.x)
From where the last effort was, 2:30ish indoors feels doable.
Now to rehab the calf.