Sunday, January 24th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
5M "long" run. Treadmill day due to cold temps and high winds. Avg HR 169 (high) with most of mile 5 in the upper 170's. Eeek. Splits were 8:38, 8:28, 8:19, 8:11, 8:03. Avg pace was 8:20. Probably need to run outside and slow down some this week.
Walk thru drills, Myrtle.
Monday, January 25th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run in Capella park (mostly flat loop). 33:53 / 8:28 avg pace / 173 avg HR (WOW... Yikes.). 8:41, 8:30, 8:25, 8:14.
4 x uphill strides in the neighborhood.
Walk thru drills, Cannonball Cooldown.
Tuesday, January 26th
Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" on, 4:15 off after 15'. Avg HR 147.
2 x plank rotation w/ leg lifts, med ball routine, 2 x leg circuit, Myrtle.
Wednesday, January 27th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M hilly run in Capella Park. 32:26 / 8:06 avg pace/ 169 avg HR. 8:23, 8:10, 8:02, 7:48.
Walk thru drills, 2 x 40" pedestal routine, Myrtle.
Thursday, January 28th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run on the track. 34:19 / 8:35 avg pace / 165 avg HR. 8:45, 8:39, 8:31, 8:23.
Walk thru drills, Myrtle.
Friday, January 29th
Walk thru drills, run thru drills, lunge matrix, leg swings, 2 x plank rotation w/ leg lifts.
45' bike with 2:30 on, 2:30 off after 15'. Avg HR 152.
2 x leg circuit, med ball routine, Myrtle.
Saturday, January 30th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run in the neighborhood (mostly flat loop). 34:03 / 8:31 avg pace / 168 avg HR. 8:45, 8:38, 8:23, 8:18.
4 x uphill strides in the neighborhood.
Walk thru drills, Cannonball routine.
1.18.2016
Recovered from my jammed toe! (12M / 3 runs)
Sunday, January 17th
Total rest day! First total rest day in 2016!
Monday, January 18th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" hard/ 4'15" easy after 15'. Avg HR 143. Legs were sore and tired today. Felt like I was working really heard, but my HR wasn't going up.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
PM: 60' walk (a little over 3M).
Tuesday, January 19th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run. Avg HR 166 (higher than it should be). Splits were 8:38, 8:33, 8:29, 8:19.
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.
Wednesday, January 20th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run with 8 x 30" at 6:27 pace, 1'30" at 8:27 pace after 15'. Avg HR 173 (too high). Splits were 8:41, 8:14, 7:36, 7:41. Fartlek started around 1.75M and finished around 3.75M.
Walk thru drills, 2 x 40" pedestal routine.
Thursday, January 21st
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 90" hard/ 3'30" easy after 15'. Avg HR 142.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
Friday, January 22nd
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run. Splits were 8:39, 8:32, 8:27, 8:19. Avg HR 160 (much better).
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.
Saturday, January 23rd
PM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 2' hard, 3' easy after 15'.
Walk thru drills, pedestal routine with leg lifts, Myrtl routine.
Total rest day! First total rest day in 2016!
Monday, January 18th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" hard/ 4'15" easy after 15'. Avg HR 143. Legs were sore and tired today. Felt like I was working really heard, but my HR wasn't going up.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
PM: 60' walk (a little over 3M).
Tuesday, January 19th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run. Avg HR 166 (higher than it should be). Splits were 8:38, 8:33, 8:29, 8:19.
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.
Wednesday, January 20th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run with 8 x 30" at 6:27 pace, 1'30" at 8:27 pace after 15'. Avg HR 173 (too high). Splits were 8:41, 8:14, 7:36, 7:41. Fartlek started around 1.75M and finished around 3.75M.
Walk thru drills, 2 x 40" pedestal routine.
Thursday, January 21st
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 90" hard/ 3'30" easy after 15'. Avg HR 142.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
Friday, January 22nd
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run. Splits were 8:39, 8:32, 8:27, 8:19. Avg HR 160 (much better).
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.
Saturday, January 23rd
PM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 2' hard, 3' easy after 15'.
Walk thru drills, pedestal routine with leg lifts, Myrtl routine.
1.10.2016
First race of 2015 (5M / 1 run)
Sunday, January 10th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run avg pace 8:25. Left foot really bad today (hasn't been on the past couple runs); left hip flexor still bad (no improvements). 8:38, 8:31, 8:22, 8:10.
Walk thru drills, Big 8, Myrtl routine.
PM: 2M walk with Jake.
Monday, January 11th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 15' easy, 30' of 45" hard, 4'15" moderate avg HR 156.
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.
**Jammed 2nd toe on left foot very bad in the afternoon.. Bruised, swollen, and can't bend it.
Tuesday, January 12th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
4M easy run.
Run thru drills, 3 x 15" strides
30' bike avg HR 153.
Cannonball routine.
**Went to the doctor... No fracture in x-rays. Swelling should starting going down after 72 hours. He suggested a boot for 1 week to let it heal, but said to go by feel.
Wednesday, January 13th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
4M run with 8 x 30" surge with 1'30" easy after 15' easy.
35' bike with 8 x 30" hard/ 1'30" easy. Avg HR 163.
Walk thru drills, 2 x 40" pedestal rotation, Myrtl routine.
**Foot is still really painful.
Thursday, January 14th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 15' easy, 30' of 90" hard, 3'30" moderate. Avg HR 166.
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.
**Toe still hurts; still can't bend it.
Friday, January 15th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
4M easy run.
20' elliptical + 20' bike.
**Toe feels a little better... Thinking about it less and using it more. Pretty sure I just jammed it.
Saturday, January 16th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings, 10' jog.
5k race (goal 20:34 or better) - Actual 20:52. Miserable experience. 1. Running in a large race when you are not an elite runner is not easy. I had no space to stride or move around once I got to the corral. 2. On cold days, definitely do most (if not all) of your warm up outside. My throat tasted like blood and my lungs were wheezing starting about a quarter mile in!. 3. Force your way to the front at the start. I was averaging 7:00 pace the first time I looked down because I had been trying to dodge people. Normally I'm at 5:40 something at that point and get to relax and slow down; instead I had to take off to try and get down to pace.
Just an overall poor experience. Foot was more sore after the race, but I didn't think about it during the run.
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run avg pace 8:25. Left foot really bad today (hasn't been on the past couple runs); left hip flexor still bad (no improvements). 8:38, 8:31, 8:22, 8:10.
Walk thru drills, Big 8, Myrtl routine.
PM: 2M walk with Jake.
Monday, January 11th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 15' easy, 30' of 45" hard, 4'15" moderate avg HR 156.
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.
**Jammed 2nd toe on left foot very bad in the afternoon.. Bruised, swollen, and can't bend it.
Tuesday, January 12th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
30' bike avg HR 153.
Cannonball routine.
**Went to the doctor... No fracture in x-rays. Swelling should starting going down after 72 hours. He suggested a boot for 1 week to let it heal, but said to go by feel.
Wednesday, January 13th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
35' bike with 8 x 30" hard/ 1'30" easy. Avg HR 163.
Walk thru drills, 2 x 40" pedestal rotation, Myrtl routine.
**Foot is still really painful.
Thursday, January 14th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 15' easy, 30' of 90" hard, 3'30" moderate. Avg HR 166.
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.
**Toe still hurts; still can't bend it.
Friday, January 15th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
20' elliptical + 20' bike.
**Toe feels a little better... Thinking about it less and using it more. Pretty sure I just jammed it.
Saturday, January 16th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings, 10' jog.
5k race (goal 20:34 or better) - Actual 20:52. Miserable experience. 1. Running in a large race when you are not an elite runner is not easy. I had no space to stride or move around once I got to the corral. 2. On cold days, definitely do most (if not all) of your warm up outside. My throat tasted like blood and my lungs were wheezing starting about a quarter mile in!. 3. Force your way to the front at the start. I was averaging 7:00 pace the first time I looked down because I had been trying to dodge people. Normally I'm at 5:40 something at that point and get to relax and slow down; instead I had to take off to try and get down to pace.
Just an overall poor experience. Foot was more sore after the race, but I didn't think about it during the run.
1.03.2016
The beginning of 2016 (17.75M / 6 runs)
Friday, January 1st
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
3M run avg 8:26 pace. Left hip flexor very painful. Left food moderate. 8:39, 8:22, 8:15.
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.
Saturday, January 2nd
Walk thru drills, run thru drills, lunge matrix, leg swings. Hip flexor hurts on drills.
35' spinning: 15' easy, 20' of 30" sprint, 3:30 moderate. No aches. HR 145 to 184 during 20' segment.
Walk thru drills, 2 x leg circuit, 2x40" pedestal rotation, Myrtl routine.
Sunday, January 3rd
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg 8:23 pace for 3.58M. Left hip flexor very painful. Left foot only bad on last stretch.
Walk thru drills, big 8 core, Myrtl routine.
Monday, January 4th
Walk thru drills, run thru drills, lunge matrix, leg swings.
35' spinning: 15' easy, 20' of 2' hard, 3' moderate. Right achilles hurts. HR 145 to 184 during 20' segment.
Walk thru drills, 2 x leg circuit, 2 x pedestal rotation with leg lifts, Myrtl routine.
Tuesday, January 5th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg pace 8:22 for 3.59M. Left hip flexor and right achilles are messed up. Foot was fine. 8:32, 8:24, 8:15, 8:08.
Walk thru drills, 3 x 15" stride avg 5:25 pace, walk back recovery, Cannonball Cooldown.
Wednesday, January 6th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run avg 8:22 pace. Left hip flexor still really bad. Foot and achilles seem to be improving. 8:37, 8:28, 8:18, 8:06.
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.
Thursday, January 7th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg pace 8:24 for 3.58M. Left hip flexor still awful. 8:42, 8:29, 8:12, 8:04.
Run thru drills, 3 x 15" stride avg 5:44 pace, walk back recovery, Cannonball Cooldown.
Friday, January 8th
Walk thru drills, run thru drills, lunge matrix.
35' indoor bike: 15' easy, 20' of 1' hard, 3' moderate. Left hip flexor hurts. HR 153 to 183 during 20' segment.
2 x leg circuit, 2 x pedestal routine with leg lifts, Myrtle routine.
Saturday, January 9th
Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M hilly run avg 8:04 pace. Left hip flexor worst uphill. Too cold... Way too cold without an ear band. 8:19, 8:06, 8:01, 7:47.
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
3M run avg 8:26 pace. Left hip flexor very painful. Left food moderate. 8:39, 8:22, 8:15.
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.
Saturday, January 2nd
Walk thru drills, run thru drills, lunge matrix, leg swings. Hip flexor hurts on drills.
35' spinning: 15' easy, 20' of 30" sprint, 3:30 moderate. No aches. HR 145 to 184 during 20' segment.
Walk thru drills, 2 x leg circuit, 2x40" pedestal rotation, Myrtl routine.
Sunday, January 3rd
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg 8:23 pace for 3.58M. Left hip flexor very painful. Left foot only bad on last stretch.
Walk thru drills, big 8 core, Myrtl routine.
Monday, January 4th
Walk thru drills, run thru drills, lunge matrix, leg swings.
35' spinning: 15' easy, 20' of 2' hard, 3' moderate. Right achilles hurts. HR 145 to 184 during 20' segment.
Walk thru drills, 2 x leg circuit, 2 x pedestal rotation with leg lifts, Myrtl routine.
Tuesday, January 5th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg pace 8:22 for 3.59M. Left hip flexor and right achilles are messed up. Foot was fine. 8:32, 8:24, 8:15, 8:08.
Walk thru drills, 3 x 15" stride avg 5:25 pace, walk back recovery, Cannonball Cooldown.
Wednesday, January 6th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run avg 8:22 pace. Left hip flexor still really bad. Foot and achilles seem to be improving. 8:37, 8:28, 8:18, 8:06.
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.
Thursday, January 7th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg pace 8:24 for 3.58M. Left hip flexor still awful. 8:42, 8:29, 8:12, 8:04.
Run thru drills, 3 x 15" stride avg 5:44 pace, walk back recovery, Cannonball Cooldown.
Friday, January 8th
Walk thru drills, run thru drills, lunge matrix.
35' indoor bike: 15' easy, 20' of 1' hard, 3' moderate. Left hip flexor hurts. HR 153 to 183 during 20' segment.
2 x leg circuit, 2 x pedestal routine with leg lifts, Myrtle routine.
Saturday, January 9th
Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M hilly run avg 8:04 pace. Left hip flexor worst uphill. Too cold... Way too cold without an ear band. 8:19, 8:06, 8:01, 7:47.
Subscribe to:
Posts (Atom)