| Location: Salt Lake City,UT,USA Member Since: Apr 23, 2008 Gender: Male Goal Type: Other Running Accomplishments: 800m: 1:53 (1998), 1000m: 2:30 (1999), 1500m: 3:56 (1998), 5k: 16:18 (Magna,1998), 10k 32:55 (unofficial split at hobblecreek, 1998), 1/2 Marathon: 1:12:10 (Hobble Creek, 1998), Marathon: 3:02:42 (St. George, 2008, debut), Bench press: 280 lbs (2006) Short-Term Running Goals: Run St. George under 3:10:59 to obtain Boston Qualifier.
Bring 5K back under 18 minutes.
Current training phase: Base building and weight loss (getting slower to get faster). Long-Term Running Goals: Have fun with my training and races. Maintain athleticism and physical versatility through old age. I'll probably run many marathons, but I won't do pure marathon training year-round because I am probably more interesting in maintaining overall athletic versatility. Personal: My approach to training is feeling and effort based. Particular workouts should feel a certain way and I try to apply the right amount of effort to match that feeling. On the other hand, I'm pretty analytical by nature so I like to analyze and record my workouts in thorough detail. I think optimal training is a balance between the intuitive and analytical.
Married, 3 children, molecular physiologist. Favorite Blogs: |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.10 | 1.15 | 1.38 | 0.00 | 5.09 | 0.00 | 0.50 | 0.67 | 0.00 | 23.51 | 64.53 | 11.26 | 108.19 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.24 | 0.00 | 3.24 |
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Standard 21st East loop.
3.24 mi/30:23 = 9:06/mi @ HR 147
I fly into Las Vegas this afternoon and then drive to Bishop California to climb several peaks in the Evolution Basin of King's Canyon National Forest. It should be great.
A.M. Heel drops | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.27 | 0.00 | 3.27 |
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3.27 mi/32:43 = 10:00/mi. No HRM.
A.M. Heel drops.
A.M. Weight = 183.6 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.74 | 0.00 | 2.74 |
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Easy run = 2.74 mi/28:32 = 10:10/mi.
Jogged one-lap around the East High Track barefoot. Surprisingly, my left (the injured one) calf-achilles complex was noticeably tighter than the right one. I do not feel this when running with shoes suggesting the shoes are allowing me to compensate. I'll continue to add barefoot running to my rehab routine.
I had my first Astym treatment today. It was interesting and not very painful (I had expected it to be pretty intense--we'll see how it works). The PT gave me the usual stretches and exercises + 1 new one that I think will be very good.
With my back-packing trip completed, my complete focus is rehab. . . and then I can start training the way I want.
Various exercises and stretches including heel drops.
A.M. Weight = 183.3 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 | 0.00 | 3.55 |
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Lots of jogging and drills (including toe-off walk for rehab) w/ 2 laps barefoot running.
1 x 400 = 76, very easy, very relaxed.
Calf stretches 3x today, P.M. heel drops w/ 60 lbs.
A.M. weight = 184.4 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.94 | 0.50 | 0.00 | 3.44 |
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3.44 mi @ 8:22/mi
With long back-packing trips out of the way, I will stop messing around with all the super slow running (9-10 min/mi) on all but pure recovery days. My first intermediate goal will be to run a sub-5 mile again. If my achilles cooperates that should be doable with 6 weeks. After 5, then 4:40 and then 4:20.
P.M. heel drops w/60 lbs.
A.M. Weight = 183.3 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.71 | 0.00 | 3.34 |
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Ran to East High Track
Did a bunch of general strength and athleticism drills including toe-offs and burpees.
3 x 200 with a 200 jog
34.5/2:00
32.8/2:18
31.7
I felt my achilles on the first rep but it loosened up on the 2nd and 3rd. It felt normal throughout the rest of the day. I'm definitely turning the corner. Intensity will be the name of the game until I plateau and have to go back to base. Because my first goal is to run a sub-5 mile again, I will do a 1000-1200 rep at 5 minute pace or faster pretty soon, then train a little more, and then get someone to pace me to a sub-5 when I'm ready.
Ran home
Stretched 4x today, + P.M. heel drops/60lbs.
A.M. Weight = 181.9 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.12 | 0.63 | 0.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 1.79 | 0.00 | 3.04 |
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1000m Time Trial at Short-term Mile Goal Pace
My bodied handled yesterday's 200s quite well. I had minimal soreness when I woke up this morning. Accordingly, no recovery day was needed. This was a great time to put on my spikes and do a 1000m at my short term mile goal pace (5:00).
I warmed-up with a bunch for drills and stretching. Then I ran a warm-up 800 at LT pace to bring my aerobic system online. I put on my spikes and jogged a lap with accelarations down the straights. My achilles winced a little with the acclerations but then loosened up (its been a while since I've run in spikes). I gathered my focus and set off, running the second half a little faster than the first. The speed was effortless and comfortable. I felt some burn coming just a little before the 600 mark but my legs still felt fluid and powerful. I accelerated over the last 200 to the finish and then walked a lap and nearly dry heaved a couple of times. I also got some lung burn which I always used to get after the first couple races of the season. All that said, it was not a 100% effort nor was it intended to be. The object was to run 1000 m at goal pace and I did just that. I didn't lock up at all and could have gone at least to 1200 at or below pace, but then I WOULD have thrown-up.
Warm-up 800 = 3:27; HR = 175
1000 m = 3:07.27 (38, 39, 38, 37, 35); HR = 195 (stayed level at 189 from 600-800 until I accelerated, still didn't hit max)
1 lap cool-down.
| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Day off of running, rest will be good after yesterday's time-trial.
Some stretching and rehab work.
P.M. Heel drops: 1 x 20 w/60 lbs, 1 x 15 w/70 lbs, 1 x 15 w/75 lbs.
A.M. Weight = 185.1 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.65 | 0.00 | 0.00 | 3.65 |
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Standard 21st East Loop + one lap around the block to reach 30 minutes.
3.65 in 31:49 = 8:25/mi w/ no HRM. Felt fluid and relaxed.
A.M. Weight = 183.6 | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.52 | 0.00 | 0.00 | 0.00 | 0.00 | 0.93 | 1.92 | 0.00 | 4.37 |
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Ran to the grass fields at Guardsman and Sunnyside.
Drills/burpees/stretching
4 x 2:30 controlled hard w/2 minute recovery.
In many places the grass was long and wet and the ground soggy which made for slow going relative to my effort.
.37/2:33 = 6:50/mi, HR = 179
.38/2:35 = 6:45/mi, HR = 186
.37/2:32 = 6:51/mi, HR = 188
.40/2:40 = 6:36/mi, HR = 189
Ran home at Base II effort.
Rehab stuff, "Astym" on myself.
A.M. Weight = 184.3
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 | 0.00 | 0.00 | 4.57 |
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13th East Loop
Hips and obliques are a little stiff/sore from yesterdays grass intervals. Although running on wet, hilly, soggy grass isn't the best for building speed, I think it is great for overall conditioning because it makes you use all your stabilizing muscles. I have to think this will prevent injury.
4.57 mi/40:16 = 8:32/mi; no HRM
A.M./P.M. Heel drops w/75 lbs.
A.M. Weight = 184.0 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.74 | 0.74 |
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With pretty solid runs (given my fitness level) for several training sessions in a row, this morning was time for a recovery jog. I didn't sleep the greatest last night and I am retaining water--2 good indicators that rest is needed. After starting, I thought, "When I'm tired like this, plodding along at 10 min miles is pointless and counterproductive." So, I turned back home and did some extra stretching to loosen stiff muscles.
Ballistic heel drops without extra weight; calve stretches 3X.
A.M. Weight 185.5 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.57 | 0.00 | 0.00 | 0.67 | 0.00 | 1.50 | 2.00 | 0.00 | 5.74 |
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High end fartlek workout at Liberty Park. Resting yesterday was smart. I slept great and felt ready to run this morning. Initially I had planned on a Base II run, but as Paul Tergat once said, "Don't waste the opportunity for a hard workout on a day when you feel great."
I added 2 x 30 sec strides to my warm-up to speed it up, then moved into a Base II and then AT effort. Once I settled in I ran 4 x 2:30 controlled hard with 2 minute running recoveries. I wanted to keep the pressure on my aerobic system high so I ran the recoveries as fast as I could to still recover. Because I hadn't planned on a hard workout I did not wear my HRM but would guess by effort that HR at the end of the intervals was high 180s and that I maintained 160-170 during the recovery portion.
Pace for the whole workout including warmup and 1.5 mile cool-down was 8:27/mi for 5.74 miles.
Time, pace, and distance for the "on" portions:
2:33 6:25 .40
2:35 6:44 .38
2:40 6:51 .39
2:33 6:22 .40
I'm not very efficient running on the wood chips and would likely be quite a bit faster on the roads or track. If I think it is safe for my achillles, I'll run 4-5 x 800 on the track at the same effort level soon. I'll keep with these aerobic capacity workouts for a while because that is a weak system for me right now. Even though I've done zero true speed training, I'm still much much faster than I am strong so I need to close that gap some.
A.M. Weight = 184.1 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.43 | 6.43 |
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I was in Park City for a family reunion and ran along a trail with my brother-in-law. Yesterday's workout was pretty taxing, so taking it easy today was just right. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.34 | 1.00 | 0.00 | 5.34 |
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The purpose of my current training block is to increase my aerobic capacity. I'll do two sessions per week as long as I can tolerate it physically and mentally. Last week was my first week--ideally I'll make it through 6 before I reset and go back to base with a slight bump in my mileage. I am not trying to hit certain times right now, but a certain effort level instead. Running on grass and woodchip trails is great for effort based work but the surfaces are very slow so it is hard to guage fitness. I decided to run on the track today, but didn't want to start racing the clock; rather, I wanted to run 4 x 800 controlled hard focusing on effort. I wore my Garmin with HRM but switched the display so that I could not see how fast or how hard (HR) I was running. The split pops up anyway so I accidentally saw my 2nd time but made sure I didn't see the rest.
The workout was a great success and I'm very pleased. Six-minute pace is a nice benchmark and I'm happy to be working below it again. Times were relatively consistent. Times and HR were slightly lower and higher, respectively, than I expected. Aerobic capacity training is just plain old hard. There is no way around it. But this is what I need to do right now rather than messing around with slow distance running. Despite the apparent complexity, my training is really very simple. I train as hard as I can while still recovering. Right now the the MO is intensity.
Ran to East High.
Drills and Stretching
4 x 800 with 200 jog+
Time Peak HR Recovery
2:53 189 1:45
2:57 193 2:34
2:54 195 3:39
2:49 197 2:11
A.M. Weight = 184.8
| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.08 | 0.00 | 0.00 | 6.08 |
| Base II Run: out and back along Foothill. My muscles and joints were somewhat stiff this morning but my energy level felt pretty good. Hips were locked up despite last nights yoga but loosened up a little after my mid run stretch. Its time to take a tennis ball to my hip rotators to release the knots. Left patellar tendon is acting up, probably because I'm out of alignment. I wore my Garmin with HRM but set it to show only time so that I would run by feeling and effort but be able to get stats afterwords. 6.08 mi in 52:29 = 8:25/mi @ HR 159 A.M. Weight = 183.5 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.10 | 0.40 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.32 | 0.00 | 4.32 |
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Fartlek with 19 short accelerations on grass
I like to mix up the surfaces I run. Since Monday was track and yesterday was concrete/asphalt today seemed like a good day for grass. I wasn't ready for a hard day but didn't really feel like jogging either so I went to the fields at Sunnyside and Guardsman and did a bunch of short accelerations, 19 to be exact, with easy jogging as recovery. I made the last 2 longer and went flat-out the last ~30 meters of each. No HRM, but based on feel I would guess HR probably leveled off at ~160, so not too stressful. As I am writing this, I am noticing that my upper gastrocs and hammies are starting to feel sore--pretty early (I expect my weight will be up tomorrow). So it was probably harder on me than I had anticipated. No matter the distance, I'll keep tomorrow pretty easy and plan on more aerobic capacity work on Saturday.
A.M. Weight = 184.3 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.33 | 0.00 | 8.33 |
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Pure LSD Run
With the more intense work I've put in recently, it was time for a long easy run. I'm tired of always running out and back along Foothill so I decided to explore and do something else. I essentially went up and over Research Park. Very hilly but I kept it very easy and relaxed.
I slightly aggravated my achilles with yesterdays workout. I don't think today's run stressed it too much but I need to be careful. As much as I would like to keep hitting the aerobic capacity work, I may need to go back to base for a couple of weeks to help my achilles get over this last phase. I seem to be able to tolerate the 5k paced stuff, but I've reached a stasis where although it is not getting worse, it is not getting better.
A.M. Weight = 184.0 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.64 | 0.00 | 4.64 |
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4.64 mi/42:08 = 8:33/mi @ HR = 148
Will update later.
A.M. Weight = 185.5 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.75 | 0.75 |
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Rehab Workout
Today I exercised great discipline and did not run my planned aerobic capacity workout nor did I run hard at all. The healing of my achilles tendon has basically halted since I started track work again. I'm guilty of pushing too hard too soon. I think subconsciously I know what I can get away with and have been going right up to that line. This is not good for the long term as I would remain injured in perpetuity and be stuck forever in training limbo.
Pulling back right now is hard because I got in about two weeks of harder training and was just starting to see some of the results as Friday my HR 14X (Base I) pace was down to ~8:30/mi and my 5K intervals are now below 6 minute pace. Reading the recaps of the Des News 10k makes it even worse. I feel like a caged lion right now. I am ready to rachet up the training but cannot. I know what I'm capable of, understand the training requirements to get there, and am willing to do the work. Overall I'm still sticking to my one-year plan to get back into competitive shape which means I hope to be racing fast by next spring.
So, I'm retreating to biking, easy running, light weights, and rehab work and will only maintain an increased workload if it does not aggravate my achilles. As some sort of compensation I bought an exercise bike today so that I do not have to go the gym every time I need to bike.
10 minutes of jogging.
20 minutes of biking.
Weights/Core.
Ballistic heel drops A.M. Slow drops with 75 lbs P.M.
A.M. Weight = 183.4. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.32 | 2.32 |
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Rehab Work (see yesterday's entry)
My achilles is feeling better today. My last harder workout was Wednesday so I think the base training days Thursday and Friday plus the rehab day yesterday have been helpful. This is a good sign. I reason that if I can tolerate interval training than I should be able to more than tolerate easy base runs. I've thought very carefully about what should be the best way to fully rehab it and devised a systematic plan.
Four things need to happend for my achilles to heal:
1) Elevate blood flow to the achilles as much as I can. 2) Load it with very limited periods of very high tension, and 3) maintain/increase the strength of my calf musculature, and 4) keep my whole kinetic chain in alignment so it encounters stress at normal angles.
Probably the limiting factor for achilles healing is blow flow. Blood flow to the achilles is very poor, consequently healing takes a long time. I will do two things to increase blood flow. 1) I will workout 2x/day (easy) by running and biking. The second workout will be shorter for now--just enough to raise core temp and get my calves working. The higher pulse pressue will drive fluid exchange in the tendon itself. 2) I'll do Astym/Active release (myself) on the tendon every 48-72 hours and then workout on it immediately after. The microtrauma caused by these techniques will also increase blood flow (and initiate a chain reaction with will lead to repair of old damage in addition to induce microtrauma).
Tendons are load bearing but not contractile. This means they cannot get tired and therefore can't respond to fatigue. Rather, they respond to load. Accordingly, the most potent stimulus to induce tendon growth/strengthening is tension itself. The art here is in loading with enough high tension to stimulate growth but not enough to cause damage. Interval workouts are apparently too much right now. I'll continue to apply high tension in the form of ballistic heel drops.
To strengthen calf musculature I'll continue to do slow eccentric heel drops with a weighted back-pack as well as calf raises toe-off drills. Eccentric weight work/resistance training seems to promote healing better than concentric work. I think I know why but will save that discussion for another time.
To keep my whole kinetic chain in aligment I'll continue with core work, light weight, yoga, and some stretching. Basic stretching has a role, but I have always acheived better results when stretching is incorporated into some sort of strengthen exercise, like Romanian dead-lifts for hamstrings and deep squats for hips. I'm not lifting heavy, just stressing joints and muscles through full ranges of motion to maintain robust muscle-joint integrity and stability.
I Will Win this Battle.
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A.M.
30 minutes of biking + 20 minutes of easy running. Ballistic heal drops.
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P.M.
10 minute of biking + 5 minutes of easy running. Slow weighted heal drops.
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A.M. Weight = 184.8 | | Comments(3) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.24 | 1.02 | 4.26 |
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Rehab/Astym/Base I
So far, so good with the new plan. Saw another PT today and received Astym treatment. He's pretty confident it will help and gave strict instruction to continue running. We shall see.
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A.M. 20 minutes on bike, 10 minutes jogging, romanian deadlifts, squats.
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P.M. 21st east loop @ Base I
3.24 mi/29:43 = 8:56/mi @ HR 148
My first P.M. run in a LONG time. Quads are little tired from the addition of biking the last few days. Should harden up to it soon.
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A.M. Weight = 184.8 (With doubles this will start dropping quickly if my 32 year body responds like it did in its late 20s--although it brings back unpleasant memories of waking up at 2 am starving and sitting in the dark eating cereal!)
| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.08 | 0.00 | 9.08 |
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Base I/rehab
Sticking with my overall rehab plan (see June 26th entry). So far so good. Achilles seems to do okay with base mileage. Definitely a little more sore after second run today. I'll double again tomorrw but P.M. will be strictly on the bike.
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A.M. Base I run out and back along Foothill, no HRM.
5.7 mi/51:01 = 8:43/mi,
9:25/mi out, 8:08/mi back. Achilles felt pretty good except for a few minutes following a short sprint to cross Foothill quick enough to avoid becoming road kill.
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P.M. Base I run to East High Track + a few laps around then back home.
3.38 mi/30:31 = 8:52/mi, no HRM,
I'm not real tired from this morning but felt totally uncoordinated on this run. A midpoint stretch at the track helped some. Small muscles must be tired.
+ 5 min on bike after run.
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Achilles rehab stuff.
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A.M. Weight = 183.6
| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.87 | 0.00 | 7.87 |
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2x Base I, Rehab
A.M. 13th East loop at Base I effort.
My hips/SIs have been locked up pretty good for a couple of weeks now, especially the left one. Midway through this run they released and what a difference that makes in rhythm and symmetry of stride--makes running much more pleasurable. When I was running my very best, I always felt like I was floating when running downhill or at high speeds. Definitely need to get that back. Doubles will help. I really believe that running is a skill like golf, tennis, or playing the piano. A higher frequency of practice sessions (ie doubles) results in increased skill.
41:22/4.54 mi = 8:54/mi, no HRM.
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P.M. 21st East loop Base I effort + 10 minutes of biking at same HR
Yesterday I said this would be biking only; however, my achilles seems to be liking these doubles--it has 1/2 as much time to stiffen up and overall blood flow has got to be a lot higher. I added 10 minutes of biking at the end because a little cross training is good, even when not necessary. Running is repetitive enough that mixing things up helps maintain general muscle health.
30:07/3.33 mi = 8:51/mi, HR = 147
+10 minutes of biking
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A.M. Weight = 183.8 | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 | 5.58 | 0.00 | 7.08 |
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Base I/Bike/Rehab
My achilles seems to be tolerating the doubles quite well although biking this evening seemed like the smart thing to do. Slowly but surely my training paces are coming down. I should see a nice drop after a couple of weeks at this higher volume. More time will come of with the weight loss that will surely come. I could lose a little fat but I'm also carrying too much muscle. In college I raced at ~165 and so no reason why I can't get back there with a decent workload.
A.M. Out and back on Foothill.
7.08 mi/62:06 = 8:33/mi @ HR 149
Out = 8:49/mi @ HR 150
Back = 8:16/mi @ HR149
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P.M. 30 minutes on the bike
Legs were pretty stiff this morning with dead quads and felt my achilles a little more than the last couple of runs. I obeyed the signs and biked rather than run. Still, over 90 minutes of aerobic training today. Even so, my achilles felt great during the day. I have another Astym appointment tomorrow. The last one certainly didn't hurt. Time will tell if it helps.
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A.M. Weight = 184.8 | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.10 | 1.15 | 1.38 | 0.00 | 5.09 | 0.00 | 0.50 | 0.67 | 0.00 | 23.51 | 64.53 | 11.26 | 108.19 |
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