Training Log Archive: mgbIn the 29 days ending Feb 29, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||
Wednesday Feb 29, 2012 #
5 PM
Cycling 20:00 [2] 5.14 mi (3:53 / mi)
Easy biking at the gym.
Strength 30:00 [3]
Dumbbell crunches - 2x35 lbs, plank, side plank, dumbbell shrug - 2x45 lbs, assisted dip - 90 lbs, abdominal machine - 140 lbs, bench press - 105 lbs, lateral raise - 2x20 lbs, lat pulldown - 100 lbs,
Tuesday Feb 28, 2012 #
6 PM
Running 55:00 [3] 6.62 mi (8:19 / mi) +145m 7:47 / mi
A pretty easy run today. Too many things going on.
Monday Feb 27, 2012 #
5 PM
Cycling 20:00 [2] 4.99 mi (4:00 / mi)
Easy biking at the gym.
Strength 30:00 [3]
plank, side plank, resistence ankle inversion, resistence ankle eversion, sit-ups, pec fly - 135 lbs, Step-up with knee raise, Step down, Assisted Dip - 90 lbs, lat pulldown 110 lbs, Calf Raises Over Step, Bridge
Sunday Feb 26, 2012 #
2 PM
Running long 1:18:41 [4] 9.82 mi (8:01 / mi) +167m 7:37 / mi
I went for a long run and the blister seems to be ok. I was surprised that I was able to keep as fast as I pace as I did, considering how gingerly I was running, trying to step as lightly as possible.
I always seems to get blisters from the same pair of shoes, so I should probably retire those.
Hopefully, I can put the blister of 2012 behind me this week.
I always seems to get blisters from the same pair of shoes, so I should probably retire those.
Hopefully, I can put the blister of 2012 behind me this week.
Saturday Feb 25, 2012 #
9 AM
Running 1:04:44 [4] 8.32 mi (7:47 / mi) +57m 7:37 / mi
The blister seems to have held up well today, so that felt like a great milestone. I put on NewSkin Liquid Bandage to protect it.
Pretty good pace. Hopefully an indication that I have not lost too much as part of the struggle these last few weeks.
Pretty good pace. Hopefully an indication that I have not lost too much as part of the struggle these last few weeks.
Running warm up/down 11:21 [2] 0.56 mi (20:23 / mi) +55m 15:36 / mi
Thursday Feb 23, 2012 #
6 PM
Running warm up/down 14:41 [3] 1.8 mi (8:09 / mi)
Running before coached warm-up
Running warm up/down 15:00 [3] 0.25 mi (1:00:03 / mi)
Coached warm-up
Running 1:58 [3] 0.4 km (4:55 / km)
Strides
Running intervals 30:00 [4] 4.8 km (6:15 / km)
The blister seemed to have healed enough that I felt that I could do the CSU intervals after putting some serious protection on the blister (moist pads+weave). I did the short program to not push thing too hard and I held back a little bit on the later runs too:
800: (43.6,46.9,46.7,48.8): 3:06 (6:14 min/mile)
1000:(47.7,49.4,49.6,50.2,49.8): 4:06.7 (6:37 min/mile)
600: (43.7,46.8,48.8): 2:19.3 (6:14 min/mile)
1000: (45.7,45.9,48.4,48.8,50.9): 3:59.7 (6:26 min/mile)
600: (42.7,47.6,49.6): 2:19.9 (6:15 min/mile)
The blister seems to have survived and feels pretty good afterwards. Pretty good attendance today with Ian and sgb plus Alee as a new participant from the o-section.
I skipped the coached strength at the end.
800: (43.6,46.9,46.7,48.8): 3:06 (6:14 min/mile)
1000:(47.7,49.4,49.6,50.2,49.8): 4:06.7 (6:37 min/mile)
600: (43.7,46.8,48.8): 2:19.3 (6:14 min/mile)
1000: (45.7,45.9,48.4,48.8,50.9): 3:59.7 (6:26 min/mile)
600: (42.7,47.6,49.6): 2:19.9 (6:15 min/mile)
The blister seems to have survived and feels pretty good afterwards. Pretty good attendance today with Ian and sgb plus Alee as a new participant from the o-section.
I skipped the coached strength at the end.
Tuesday Feb 21, 2012 #
5 PM
Strength 15:00 [3]
assisted dip - 90 lbs, pec fly - 135 lbs, back fly - 105 lbs, abdominal machine - 140 lbs, dumb bell crunch - 2x35 lbs, 45 degree hyper extension -25 lbs
Cycling 45:00 [4] 13.84 mi (3:15 / mi)
Continuing with blister friendly exercises doing some pretty intense stationary biking.
Sunday Feb 19, 2012 #
1 PM
Cycling 1:30:00 [3] 25.64 mi (3:31 / mi)
With my blister still going strong, I have decided not to run until it is all healed. I hope I will be back in action for the intervals on Thursday.
Not running doesn't mean not exercising though. I went and biked at the gym, and wanted to spend about the same time as a long run.
Not running doesn't mean not exercising though. I went and biked at the gym, and wanted to spend about the same time as a long run.
Saturday Feb 18, 2012 #
9 AM
Orienteering 50:06 [3] 2.93 mi (17:06 / mi) +133m 14:59 / mi
Control pick by Ian at Breakheart. Slow and steady. Too much stopping at controls, and not enough reading ahead. With the trails gone, you had to be pretty focused on the current location, so it was hard to get too far ahead with the reading.
QR: http://www.sprintseries.org/doma/show_map.php?user...
QR: http://www.sprintseries.org/doma/show_map.php?user...
Orienteering 7:13 [3] 0.51 mi (14:09 / mi) +39m 11:26 / mi
Jogging to the start of the o-intervals.
Orienteering 1:03:28 [3] 3.39 mi (18:43 / mi) +156m 16:23 / mi
It didn't really turn out to be intervals for me as the blister really started to come back at this point. Getting progressively harder to run.
QR: http://www.sprintseries.org/doma/show_map.php?user...
QR: http://www.sprintseries.org/doma/show_map.php?user...
Thursday Feb 16, 2012 #
6 PM
Running warm up/down 9:31 [3] 1.2 mi (7:56 / mi)
Warming up around the track.
Running warm up/down 15:00 [3] 0.25 mi (1:00:03 / mi)
Coached warm-up
Running warm up/down 1:49 [3] 0.4 km (4:32 / km)
Strides
Running 45:00 [4] 6.4 km (7:02 / km)
I didn't feel as peppy today as last week, but the focus was not as much on speed this week as it was on longer intervals. The blister felt better but still not all good.
1200: (46.5, 48.0,49.5,48.2,48.2,48.6): 4:49.0 (6:28 min/mile)
800: (45.0, 47.1,49.0,48.9): 3:10.0 (6:22 min/mile)
400: (41.3,44.5): 1:25.8 (5:46 min/mile)
400: (42.0, 45.20): 1:27.2 (5:50 min/mile)
800: (45.4, 47.2, 48.2, 48.4): 3:09.2 (6:20 min/mile)
1200: (46.2, 48.5, 49.9, 48.7, 48.8, 48.6): 4:50.7 (6:30 min/mile)
200: 38.8 (5:12 min/mile)
200: 37.9 (5:05 min/mile)
There was good attendance today, with only Brendan missing.
1200: (46.5, 48.0,49.5,48.2,48.2,48.6): 4:49.0 (6:28 min/mile)
800: (45.0, 47.1,49.0,48.9): 3:10.0 (6:22 min/mile)
400: (41.3,44.5): 1:25.8 (5:46 min/mile)
400: (42.0, 45.20): 1:27.2 (5:50 min/mile)
800: (45.4, 47.2, 48.2, 48.4): 3:09.2 (6:20 min/mile)
1200: (46.2, 48.5, 49.9, 48.7, 48.8, 48.6): 4:50.7 (6:30 min/mile)
200: 38.8 (5:12 min/mile)
200: 37.9 (5:05 min/mile)
There was good attendance today, with only Brendan missing.
Strength warm up/down 10:00 [3]
Coached cool down including some core strength exercises.
Wednesday Feb 15, 2012 #
5 PM
Strength 20:00 [3]
plank, side plank, dumbbell shrug - 2x45 lbs, assisted dip - 90 lbs, pec fly - 135 lbs, back fly - 105 lbs, seated row - 110 lbs, sit ups, Rotary torso - 41 lbs
Cycling 20:00 [2] 4.64 mi (4:19 / mi)
Easy biking at the gym.
Tuesday Feb 14, 2012 #
6 AM
Running 57:29 [3] 6.61 mi (8:42 / mi) +135m 8:11 / mi
Valentine festivities tonight, so doing an early morning run. Fatigued from the last few days, especially my quads, so doing a fairly slow pace.
Monday Feb 13, 2012 #
5 PM
Running 30:00 [3] 4.02 mi (7:28 / mi)
Running on the treadmill. I guess the activities this past weekend took something out of me since I was feeling it today.
Strength 30:00 [3]
Usually doing lower body strength on Mondays but my quads were pretty stiff from all the skate skiing.
Dumbbell crunches - 2x35 lbs, plank, side plank, abdominal machine - 140 lbs, pec fly - 135 lbs, back fly - 105 lbs, resistence ankle inversion, resistence ankle eversion, dumbbell lateral raise - 2x20 lbs
Dumbbell crunches - 2x35 lbs, plank, side plank, abdominal machine - 140 lbs, pec fly - 135 lbs, back fly - 105 lbs, resistence ankle inversion, resistence ankle eversion, dumbbell lateral raise - 2x20 lbs
Sunday Feb 12, 2012 #
9 AM
XC skiing 1:18:49 [3] 7.03 mi (11:13 / mi) +315m 9:50 / mi
Went to the von Trapp lodge for Sunday. The conditions and grooming were excellent. My legs were tired from yesterday though and the 240 meter climb for 2.5 miles were really slow. Fairly cold, about 2 degrees Fahrenheit (-17 celsius). Wore a facemask to protect my face from freezing.
This was the first time I used my new skate skies, and I am pretty happy with them. I need to figure out how to wax things properly. They were prewaxed, but they were sticky in a couple of spots. The boots were fantastic.
This was the first time I used my new skate skies, and I am pretty happy with them. I need to figure out how to wax things properly. They were prewaxed, but they were sticky in a couple of spots. The boots were fantastic.
Saturday Feb 11, 2012 #
11 AM
XC skiing 1:04:40 [3] 6.6 mi (9:48 / mi) +205m 8:56 / mi
Going up skiing in Vermont with a big portion of the CSU crew, staying at Ali's. We went to Blueberry Lake XC for Saturday. Barely any snow, but still doable. First time skate skiing in twenty years. My right foot got really tired and cramped up in the arch. I had taped my foot due to the blister, and that probably didn't help.
We found a good field, and Ian and I went around it a couple of times. He skied pretty well for a guy from Texas.
We found a good field, and Ian and I went around it a couple of times. He skied pretty well for a guy from Texas.
2 PM
XC skiing 1:17:22 [3] 5.9 mi (13:07 / mi) +266m 11:30 / mi
Went back after lunch, and Giovanni, Katia, Ian and I tried to go up a trail up a hill top. Did the field a couple of times after that. Bailed after my foot cramping up.
Thursday Feb 9, 2012 #
6 PM
Running warm up/down 10:06 [3] 1.2 mi (8:25 / mi)
Running around the track for warm up
Running warm up/down 13:30 [3] 0.25 mi (54:03 / mi)
Coached warm up
Running warm up/down 2:06 [3] 0.4 km (5:15 / km)
Strides.
Running intervals 35:00 [4] 5.6 km (6:15 / km)
The saga of the blister is continueing, so I did the short program today at the CSU intervals:
800: (44.8, 45.8, 45.1, 45.4): 3:01.1 (6:04 min/mile)
400: (41.4, 44.8): 1:26.2 (5:46 min/mile)
800: (43.2, 45.6, 48.4, 48.7): 3:05.9 (6:14 min/mile)
400: (42.9, 46.3): 1:29.2 (5:58 min/mile)
800: (47.8, 46.4, 48.2, 48.4): 3:10.8 (6:24 min/mile)
400: (42.4, 46.5): 1.28.9 (5:58 min/mile)
200: 37.4 (5:01 min/mile)
200: 36.7 (4:55 min/mile)
200m rest period between each.
Low attendance today, only sgb joining at the end.
800: (44.8, 45.8, 45.1, 45.4): 3:01.1 (6:04 min/mile)
400: (41.4, 44.8): 1:26.2 (5:46 min/mile)
800: (43.2, 45.6, 48.4, 48.7): 3:05.9 (6:14 min/mile)
400: (42.9, 46.3): 1:29.2 (5:58 min/mile)
800: (47.8, 46.4, 48.2, 48.4): 3:10.8 (6:24 min/mile)
400: (42.4, 46.5): 1.28.9 (5:58 min/mile)
200: 37.4 (5:01 min/mile)
200: 36.7 (4:55 min/mile)
200m rest period between each.
Low attendance today, only sgb joining at the end.
Running warm up/down 10:00 [3]
Coached cool down.
Wednesday Feb 8, 2012 #
5 PM
Cycling 20:00 [2] 4.84 mi (4:08 / mi)
Easy biking at the gym.
Strength 30:00 [3]
Dumbbell crunches - 2x35 lbs, plank, side plank, dumbbell shrug - 2x40 lbs, assisted dip - 90 lbs, abdominal machine - 140 lbs, pec fly - 135 lbs, back fly - 105 lbs, bench press - 105 lbs, shoulder press - 60 lbs
Tuesday Feb 7, 2012 #
6 PM
Running 51:40 [4] 6.6 mi (7:50 / mi) +144m 7:20 / mi
After a couple of days of rest from running, I did my usual 6.6 mile route from my house and I improved my best time with 15 seconds. The pace was the same due to the inaccuracy of the GPS device tracking the length though.
The blister was better, but still irritated. I ran without my orthotics today, to avoid pressure on it. Probably impacted my running slightly for the last couple of miles. No pain today though.
The blister was better, but still irritated. I ran without my orthotics today, to avoid pressure on it. Probably impacted my running slightly for the last couple of miles. No pain today though.
Sunday Feb 5, 2012 #
3 PM
Cycling 1:00:00 [4] 19.01 mi (3:09 / mi)
There was no way I was able to run today. I went to the gym instead, and biked for an hour. I kept rpm around 100-110 for most of the hour with resistence around 8-10, so it was pretty intense.
Strength 25:00 [3]
plank, resistence ankle inversion, resistence ankle eversion, pec fly - 135 lbs, back fly - 105 lbs, Seated Row - 110 lbs, Step-up with knee raise, Step down, lunges, Quadruped, Calf Raises Over Step, Bridge, Captain's Chair, pull down (cable) 70 lbs
Saturday Feb 4, 2012 #
9 AM
Running 39:47 [3] 5.06 mi (7:52 / mi) +45m 7:39 / mi
I thought the blister was ok, but things got quickly worse and I had to stop my run short. Turned around sooner than I had planned because things really started to hurt.
Running warm up/down 22:40 [1] 1.32 mi (17:10 / mi) +54m 15:14 / mi
Walking back home.
Thursday Feb 2, 2012 #
6 PM
Running warm up/down 9:53 [3] 1.2 mi (8:14 / mi)
Warming up with a few laps.
Running warm up/down 15:00 [3] 0.15 mi (1:40:10 / mi)
Coached warm-up
Running intervals 40:00 [5] 5.8 km (6:54 / km)
CSU Intervals. I was frustrated today since I wanted to go fast, but my blister since last Sunday is still not healed and it was getting progressively worse as I was running. It didn't quite get to the point of stopping me from running, but I had a hard time walking afterwards
I did the long program today but I skipped the last 400s:
800: (46.2, 47.2, 49.9, 47.9): 3:11.2 (6:24 min/mile)
1000: (45.0, 47.9, 48.5, 48.6, 49.0): 3:59.0 (6:25 min/mile)
1000: (45.4, 46.1, 47.4, 48.5, 49.8): 3:57.2 (6:21 min/mile)
1200: (45.2, 48.8, 50.0, 50.7, 50.3, 50.3): 4:55.3 (6:36 min/mile)
400: (41.4, 44.5): 1:25.9 (5:46 min/mile)
400: (44.2, 46.2): 1:30.4 (6:02 min/mile)
There was light attendance today. Keith was there, and sgb at the very end.
I did the long program today but I skipped the last 400s:
800: (46.2, 47.2, 49.9, 47.9): 3:11.2 (6:24 min/mile)
1000: (45.0, 47.9, 48.5, 48.6, 49.0): 3:59.0 (6:25 min/mile)
1000: (45.4, 46.1, 47.4, 48.5, 49.8): 3:57.2 (6:21 min/mile)
1200: (45.2, 48.8, 50.0, 50.7, 50.3, 50.3): 4:55.3 (6:36 min/mile)
400: (41.4, 44.5): 1:25.9 (5:46 min/mile)
400: (44.2, 46.2): 1:30.4 (6:02 min/mile)
There was light attendance today. Keith was there, and sgb at the very end.
Running warm up/down 10:00 [3]
Coached cool down
Wednesday Feb 1, 2012 #
6 PM
Running 20:00 [3] 2.64 mi (7:35 / mi)
Easy running on the tread mill.
Strength 30:00 [3]
Medial Rotation - 30 lbs, resistence ankle inversion, resistence ankle eversion, Sit-ups, Lateral Raise - 2x20 lbs, Seated Row - 110 lbs, Bench Press - 115 lbs, pull down (cable) 70 lbs,