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Training Log Archive: BP

In the 7 days ending Feb 13, 2016:

activity	#	time	miles		km		+m
Walking	4	3:27:00	12.24	(16:55)	19.7	(10:30)
Strength	1	1:05:00
Stretching	5	59:00
Jogging	4	50:52	5.59	(9:06)	9.0	(5:39)	50
Running	1	27:30	3.11	(8:51)	5.0	(5:30)	50
Drills	2	20:00	0.68	(29:16)	1.1	(18:11)
Track	1	1:04	0.25	(4:17)	0.4	(2:40)
Total	6	7:10:26	21.87		35.2		100

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Saturday Feb 13, 2016 #

Jogging warm up/down (Indoor) 9:40 [2] 1.6 km (6:02 / km)

A few laps jogging then 4x40 build ups and 4x100 running the bend.
Felt tired legs from travel but mentally was ready to race.

Drills warm up/down 10:00 [2] 0.5 km (20:00 / km)

Usual routine

Stretching 18:00 [1]

Legs with and without roller- calls a bit tight.

Track race (Indoor) 1:04 [4] 0.4 km (2:40 / km)

St John Uni Invitational thanks to alumnus Jim Schoffman, M62, my erstwhile training partner and stand out 400m guy (3rd M55 worlds). Drew lane 6, Jim in lane 3 and college age guys in the other lanes. Figured I would see Jim at the 150m break line as he is a fast starter. Good start and right in que there's Jim on the inside at the second bend:) closed the small gap quickly with 200 in 31.5 and ran on his shoulder, which spurred him on. Debated passing him on the bend but held until 40 to go then nudged ahead 64.93 to 64.97- so pretty much a deadheat. Not a situation I expect to repeat!
Anyhow great tune up for Millrose and inside the All American Age group standard (AG result 52ish).

C • good that you have someone ... 2

Walking 25:00 [1] 2.4 km (10:25 / km)

Cool down and private tour of St Johns, where Jim's father thaught.

Friday Feb 12, 2016 #

Event: Vancouver Sprint Camp

Note
(rest day)

Minimal activity (all day meeting and fly home) rest day. Maybe 1.6km.

Thursday Feb 11, 2016 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Airport hiking, before breakfast, quick trip to NYC

Walking 1:25:00 [1] 8.1 km (10:30 / km)

Forgot about trip to NYC- a good 5 miles up and down Lex and 5th.

Walking 26:00 [1] 2.4 km (10:50 / km)

Late evening

Wednesday Feb 10, 2016 #

Note

Pre Millrose plan:

Wed 10 easy and strength
Thurs 11 Drills and build ups
Fri 12 rest
Sat 13 St Johns U Invitational indoor meet 400m and relay
Sun 14 mid-length run (? treadmill or road)
Mon 15 easy
Tues 16 drills and build ups, lite speed session indoor track
Wed 17 easy, strength
Thurs 18 easy (NJ)
Fri 19 rest/travel
Sat 20 Race day: Run fast, turn left, stay out of trouble (don't drop the baton)!
Sun NYC touristing

Note

-4F (with wind chill) so no LT walk today :-(

Jogging (Treadmill) 11:20 [2] 2.0 km (5:40 / km) +20m 5:24 / km
max:140

Gradual ramp

Strength 1:05:00 [3]

Easing off in the legs tonite as follows:
Dynamic Warm-Up:
Figure 4s—Lunges with Twist- High As—Butts—High Knees—Karaoke Knee Drive

Program:
RNT Lunges 3 x 12
RNT Squats 3 x 12
3-way Hamstring Touches 3 x 15

Reverse Lateral Lunges 3 x 12 ea
Lateral Lunges 3 x 12

Side to Side Push-Ups 3 x 10
Plank Twists 3 x 10 each
Arnold Press 3 x 12

OH Bent over row 3 x 12
Plank Jacks 3 x 20 sec
Kneeling Lat Pull 3 x 12

Cool Down:
Hip Circles
Butterfly
Hydrants
Cats and Cows
Childs

Stretching 10:00 [1]

Legs with roller

Tuesday Feb 9, 2016 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Another face freezing outing

Note

Forgot to set the alarm this am for an early start to indoor track- so missed a session. Maybe just as well, as I don't want to get burned out. Hopefully gym and treadmill later.

Running intervals (Treadmill) 27:30 5.0 km (5:30 / km) +50m 5:14 / km
max:166

Mile warm up with 4x100 strides then some faster paced work:
2x400m 10mph (91,90) 200 jog/walk recovery 1:50
4x200 11mph (40,41) and 12mph (38,37) with 1:50 recovery
Half mile cool down.

Blend of an I workout with some R pace, shortish recovery with HR dropping to 120. Calf was fine.

Stretching 10:00 [1]

Legs with roller

Note

11 days to go to Millrose. Trying to be and stay smart, but need to sketch out a training/rest routine. After that back to gearing up for the 800.

Monday Feb 8, 2016 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Biting wind.

Jogging warm up/down (Treadmill) 17:04 [2] 3.0 km (5:41 / km) +30m 5:25 / km

Shake out run
Test drove a scosche rhythm + HRM; more user friendly and hence more reliable than a chest strap (gave up on those!)

Stretching 6:00 [1]

Static with roller

Sunday Feb 7, 2016 #

Jogging warm up/down (indoor) 12:48 [2] 2.4 km (5:20 / km)

Low on mental and physical energy so just barely going through the motions here. Includes 4x40m build ups (85%) and 4x100 running the bend (80%).
Then a 400m test at 80% (39.4, 39.4 for 1:18), with calf holding up fine.

Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)

Usual set, getting reasonable takeoff on both legs with the A skips and high knees.

Stretching 15:00 [1]

Static with roller and dynamic with hips.

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