Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: khall

In the 31 days ending Jul 31, 2009:

activity

time

miles

running

16:27:26

Strength

1:39:00

Cardio - other

1:23:00

Swimming

27:00

Total

19:56:26

1:29

0:00

» now

Friday Jul 31, 2009 #

running long (trails) 1:22:00 [2]
(injured) shoes: Trail Pegasus 3

With Wendy. Meant it to be shorter, but we had a wee bit of trouble finding the right trails to get back out to the parking lot! Not our usual parking spot ... and didn't have a map.

The woods, and trails, are so overgrown from all the rain. But it was great to get a long run done before heading off to Maine for a week - during which I am unlikely to do a lot of running.

Heels tender before and feet hurting notably after. Ugh. Will ice tonight.

Thursday Jul 30, 2009 #

running warm up/down (roads) 32:00 [2]
(injured) shoes: Asics 2130 Gold

Hot hot hot.

Ran to the Arlington High track, hoping it wasn't a lacrosse night as the web site says the track is closed when it's lacrosse ... and it was lacrosse, but there were all sorts of people running and walking around the track, and the refs weren't telling them to leave, and it didn't seem like a real game as the players didn't have any helmets or pads ...

So I got to do my workout ...

running intervals (track) 20:00 [5]
shoes: Asics 2130 Gold

8 x 200m with 200 recovery. Supposed to be at 800m race pace - Ha! Haven't raced an 800 since high school. So I basically just ran as hard as I could, focusing on form and turnover. Can't believe I used to do these in the low 30s, and even once a 29 in training. I must have had different legs back then.

39, 39, 39, 38, 39, 37, 38, 39.

Wednesday Jul 29, 2009 #

Cardio - other (walking) 4:00 [1]
shoes: Asics 2130 Gold

running (treadmill) 26:00 [2]
(injured) shoes: Asics 2130 Gold

Easy day today.

Tuesday Jul 28, 2009 #

running (treadmill) 20:00 [2]
(injured) shoes: Asics 2130 Gold

Heels and left quad both tender this morning. So I tried to stretch and warm up really well.

running tempo (treadmill) 20:00 [4]
ahr:165 max:170 shoes: Asics 2130 Gold

Felt okay, not stunning. Max speed was 6:42 pace (I think). Held it for a while.

Cardio - other warm up/down (walking) 16:00 [1]
shoes: Asics 2130 Gold

6 before, 10 after.

Monday Jul 27, 2009 #

Swimming 27:00 [2]

Apparently I need to get special permission to use an aquajogger (which they had never heard of) as flotation devices are not allowed generally.

So I swam, which is probably very good for me. 3/4 of it crawl, 1/4 breaststroke. Very few leaves and grass in the water today, which was nice.

Strength (legs and abs) 14:00 [1]

Sunday Jul 26, 2009 #

running (trails and roads) 30:00 [2]
shoes: Trail Pegasus 3

Hot and humid. Much more tolerable in the woods, yucky on the roads.

running intervals (trails) 9:00 [5]
shoes: Trail Pegasus 3

Bounding circuit at Menotomy. Been meaning to do this for ages. It didn't feel as hard as I thought it would, except for the uphill. I'm going to try to get two more sessions in before I head to the flats of Maine in a week ...

Saturday Jul 25, 2009 #

Cardio - other warm up/down (walking) 8:00 [1]
shoes: Asics 2130 Gold

running warm up/down (treadmill) 26:00 [3]
shoes: Asics 2130 Gold

running tempo (treadmill) 20:00 [4]
ahr:167 max:170 shoes: Asics 2130 Gold

New shoes and morning running (10am) definitely make things feel better.

Thursday Jul 23, 2009 #

running (treadmill) 40:00 [2]
shoes: Asics 2130

I think these shoes have had it. Good timing as the new ones just arrived - on sale for $60, 'coz they've changed them yet again. Why won't they leave the running shoes I like alone?????? They don't NEED updating!

Cardio - other warm up/down (walking) 9:00 [1]
shoes: Asics 2130

Wednesday Jul 22, 2009 #

Strength 40:00 [1]

Abs, arms and legs. Still boring, but it definitely is doing something. 3 sets of 20 or so of most things. Crunches were sets of 30.

Tuesday Jul 21, 2009 #

running warm up/down (treadmill) 30:00 [2]
(injured) shoes: Pegasus4

Felt okay, not stunning.

Heels tender afterward.

running intervals (treadmill) 17:00 [5]
shoes: Pegasus4

5 x 400 with 400 recovery. Would've loved to do this on the track, actually, but the kids didn't want to sit at the track in the rain for some reason!

Pace was (roughly) 86, 86, 85, 85, 84 ... but the gradual increase and gradual decrease of speed make it pretty tough to know for certain. It felt fast, but as I said, I think it would have been better on the track.

C • track 4

Cardio - other (walking) 10:00 [1]
shoes: Pegasus4

Trying to warm up and cool down properly! Lots of stretching too.

Sunday Jul 19, 2009 #

running (trails and roads) 1:15:00 [3]
(injured) shoes: Pegasus4

What a gorgeous summer day! Dry air, light breeze, high 70s ... why at 10:30am were there so few people in the woods? They don't know what they are missing.

Felt very steady and motivated. Heels tender - didn't ice enough yesterday (just once). Stretched a good 10-15 minutes before and after.

Now the family is off to the town beach!

Saturday Jul 18, 2009 #

running (treadmill) 34:00 [3]
(injured) shoes: Asics 2130

Tried to do 'fast' run ... I think it verged into tempo a bit at the end. Pace was generally between 7:40 (uphill) and 7:15 (flat). Pulse hit 162, but was mostly in the low 150s.

I don't feel fast.

A swim afterward, demanded by the kids, was fabulous.

Friday Jul 17, 2009 #

running warm up/down (treadmill) 25:00 [2]
(injured) shoes: Asics 2130

Used hot water bottle on the heels for ages in the morning, and stretched a lot before the fast running.

One hour later they are just a little tender, not painful really.

running intervals (treadmill) 33:00 [4]
shoes: Asics 2130

200, 400, 800, 1200, 800, 400, 200. With 200-400 rest.

Did the 400s at 88, 800s at 3:00. Felt manageable. I didn't feel exhausted, just like my legs wouldn't go any faster. I think I need more hills or bounding or something to get a bit of oomph into the legs.

Stretched for ages afterward.

Strength (legs) 2:00 [1]

2 minutes of rotary kick ... think I'll try to build back up to five or more. It is more fun than straight leg lifts at any rate.

Thursday Jul 16, 2009 #

Strength (arms and legs) 40:00 [1]
(injured)

It got late and there wasn't time for both Andy and me to run ... and my heels were hurting anyway ... and I really need to do more strength training as evidenced by my completely pathetic straight leg exercises.

I know this is probably one of the most important injury prevention tools I have ... so why is it so hard to get myself to do it twice a week??

C • because 2

Wednesday Jul 15, 2009 #

running (treadmill) 35:00 [3]
shoes: Asics 2130

Cardio - other warm up/down (walking treadmill) 11:00 [1]
(injured) shoes: Asics 2130

Heels tender still after the race. Doesn't really hurt while running after the first couple of minutes.

Sunday Jul 12, 2009 #

running warm up/down 6:00 [1]
(injured) shoes: Inov8

Heels hurt from about 5 minutes after.

Iced twice in afternoon and evening.

running race (trails) 1:23:56 [3]
shoes: Inov8

I think that is the right time ... amazingly only about 2.5 minutes slower than 2 years ago, when I was quite fit and had done a number of hilly trail races. But today it was pleasant temp and not sunny until the end - 2 years ago it was baking hot, which I hate.

Still, I followed my plan to run conservatively until near the end. I loved the rocky downhills. People would catch me on the ups, but on the downs I passed loads of people (partly due to starting much too far back according to my father). It was great to feel really strong at the end. Did feel a bit guilty about passing a woman with less than a minute to go ... but not so guilty that I didn't spend the last 4 minutes trying to catch her and work hard to stay ahead :-)

I definitely could be quicker if I did a lot more hill training and hiking. I also need to get speed work in, because while I definitely know how to keep going and going and going right now, I have forgotten how to push really hard. Time for intervals.

A very fun race. Being an orienteer definitely was an advantage. Thanks Jeff and Judy!

Saturday Jul 11, 2009 #

running (roads and trails) 34:00 [2]
shoes: Trail Pegasus 3

Very relaxed and easy run. Could've gone much further, but it was just a warm-up for tomorrow.

Friday Jul 10, 2009 #

Note
(injured) (rest day)

Unintentional rest day. I was going to aquajog, but the water was TOO COLD! I guess those consecutive 40 degree nights brought the temperature down a lot, and there wasn't quite enough sun to warm it up again.

Heels a bit tender still, so I didn't want to do a road run.

Thursday Jul 9, 2009 #

Note
(rest day)

Intentional rest day.

Wednesday Jul 8, 2009 #

running warm up/down (trails) 23:00 [2]
(injured) shoes: Trail Pegasus 3

With Dad. Not raining, but wet underfoot. Heels tender before and after, but oh well.

Felt pretty good and relaxed today.

running tempo (trails) 21:30 [4]
(injured) shoes: Trail Pegasus 3

Time is approximate, as I didn't push the button hard enough to start the split. It was somewhere between 2100 and 2230. But I think it was about 2130 ... I hope it was ;-)

Started steadily, and didn't follow the 'real' course as I did the hill loop first instead of in the middle. It kept me from starting too quickly. I tried to concentrate on cadence in the last half, which worked fairly well. I didn't feel that my legs were zippy or powerful, but it was definitely my lungs that got tired first. Still, I do think some bounding or weights would help me at this point. And more speed work.

That's the last harder workout until the race on Sunday.

Tuesday Jul 7, 2009 #

running (roads) 42:00 [3]
(injured) shoes: Trail Pegasus 3

Hurricane Mountain Road - up and back (but not nearly all the way up). Felt stronger than I expected on the hill ... probably because I wasn't trying to run fast. Worked to stride out on the down, in preparation for Skyline on Sunday.

Heels, particularly the right one, tight before and after. Not painful, just really stiff.

Monday Jul 6, 2009 #

Cardio - other (walking - roads) 15:00 [1]
shoes: Asics 2130

Walking back from dropping the kids at camp and Mom at her fitness class. Felt good for the legs to do something different. Real time was over 30 minutes.

Then I sat at my laptop and worked for 5 hours.

Sunday Jul 5, 2009 #

running (trails) 1:04:00 [3]
(injured) shoes: Trail Pegasus 3

ITB tighter than the heels today. Nothing too bad these days, just niggling.

Felt much better than yesterday. Trails are lovely, even if it is wet underfoot. Much more fun to run with Andy than alone!

Saturday Jul 4, 2009 #

running (trails and roads) 46:00 [3]
(injured) shoes: Trail Pegasus 3

Around the woods with Andy. Felt heavy and slow until I warmed up at about 30 minutes. Clearly the legs are still in marathon mode, which I'll need to do something about if I am going to run a lot of cross country races this year!

Thursday Jul 2, 2009 #

running (trails) 50:00 [2]
(injured) shoes: Pegasus4

With Wendy on trails at 7:30pm. Felt pretty relaxed, not fast but could have kept running and running. Cool and misty, no fun for summer but nice for running.

Heated the heels twice yesterday and they were better today.

Wednesday Jul 1, 2009 #

running (treadmill) 43:00 [3]
(injured) shoes: Asics 2130

Watching Tommy Haas beat Djokovic. Great match. Did a few 2 minute inclines, which seemed to be okay. Most of the run at 8:17 pace, but then dropped to about 7:45 pace for the last third. Stretched after the warm up walk and after the cool down. Hope it helps.

Right ITB tight, heels tender but not really sore.

Cardio - other warm up/down (walking) 10:00 [1]
shoes: Asics 2130

Strength (abs) 3:00 [1]

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