Training Log Archive: kensr

To the track. Warm up, active stretching. Cool, hazy morning, 40's.
4 x 200
51, 44, 43, 42
Felt loose and quick. Hit target for 200 m for this year. Next work on 400's.

Then to a workout with Adam. Some more stretching. Full range of leg and core exercises x 2 sets.

Goals for Oct will be the same as Sept. Will be difficult as I will be working at the far end of the state for several days each week. Will also need to taper for the US Nationals mid-month. Maybe chance for more track time.

Event: UNO - Harris Center
 

Generally a slow pace, not wanting to push my ankle. Didn't twist or abuse it, so that was successful.
Typically a difficult course at Harris, lots of small features and many boulders. Extra water all around.
1- Started off a little too far R going to the first control, lost position in the small marshes to the R. Went back towards the start and relocated off the first big rocks and cliffs, then right into control. 15 min lost.
5- Ok to 4, then R on 5, bounced off stone wall and found it, 1 min.
7- Long leg followed the marshes SE to the area between 1 & 2, then cut L towards the marsh to the E, really much sooner than I had planned. Along that, across the E-W trail above its jog parallel to my direction. Didn't realize that and didn't hop on it for 100 m I could have used. Running across the flats got me confused as did hitting the next marsh after I expected. Ran down the E side of that and got further confused in the big rock area after it. Ended up hitting the stone wall, fixed position with a dip in that and over to the control, which took some time to actually pin down. While this sounds like I kind of knew what I was doing, for at least half the time I had no clue and was just going by instinct. Lost time by low confidence and just loping along.
8-12 - careful to the rest and used the small hilltops well.
Really felt uncomfortable in the mossy boulder areas and took care to avoid slippery spots with my weak ankle. It seems to have come through with no damage. I finally get to start PT Monday, that ought to be interesting.

Green - Splits

Warm up stretch, deep squats no wgt.
Ski erg 3 x 500, 2.06
Deadlifts 2 x 40# dumbbells
Flags
Dip bar knee lifts
Squats 2 x 90#
Pullups 10, pushups 20
Ankle pulley 40# all directions
Ab roll 5 standing, 20 off knees
Step ups onto bench

Started easy on the bum ankle, but it felt okay so I gradually picked up the pace without stressing it.

Stretching with Adam.

Then into strength work.
Deep squats, battle ropes, lat pull downs, dumbbell presses, flags, knee ups, leg extensions, leg curls, Russian twists, back extensions. All x 2 sets.

Easy workout, no jumping jacks.

Can't get PT appointment for ankle until next week, so decided to get on with things and go for an easy run. Out and back a couple miles, then a loop up and over the ski trails looking at where I have to cut back briars. All fine, careful not to do any bouncing.