Weekly Training Report for 2012-03-11

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Mar 102012
 

Workouts 7
Time 271 min
Running 17.2 miles
Weights 100 min

  • mon: Rebuilding strength. Lifted for 60 minutes . calf-extension, calf-raise, glute press, leg press, leg-extension, tricep-press, bicep curl, chest-press, lat-pulldown, seated-row. Then jacuzzi and steam room.
  • mon: Treadmill. Ran 2.0 miles. Warm up at the gym
  • thu: To Essex street out and back. Ran 4.4 miles for 50 minutes at 11:24 pace. Tougher run today. I dropped my walk intervals to 45 seconds and ran harder, often hitting under 10 mm pace. I was very beat up feeling at the end and my legs were sore. But, still… I had brief moments when it felt like it was pre-injury.
  • fri: 800 meter repeats. Ran 2.0 miles for 19 minutes at 9:30 pace. Cardio workout. Half mile runs with short rest breaks. I paused the timer when resting. My leg stamina seemed to be the limiting factor. My breath / HR seemed not as bad as I was expecting.
  • fri: core and upper body. Lifted for 40 minutes .
  • fri: warm up / cool down. Ran 0.7 miles.
  • sun: Lynnfield 8 mile loop. Ran 8.0 miles for 101 minutes at 12:37 pace. Fat burning long run. No carbs for 4 days before run, so I did this as a slow jog to burn fat. Lots of hills… 1400 ft of climb all told. I flamed out around mile 5 so I did visualization exercises to get me through the last three miles. I am not sure where I picked up this trick but if you picture your pain as red smoke in your body then when you breath in picture it being pulled from your feet, through your legs and into your lungs. Then when you breath out picture it streaming out of your mouth like a vaporous red fog. Very unpleasant run on a otherwise gorgeous day
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