Weekly Training Report for 2012-05-27

 Training Log  Comments Off on Weekly Training Report for 2012-05-27
May 262012
 

Workouts 11
Time 498 min
Cycling 12.1 miles
Running 31.0 miles
Walking 0 min
Weights 80 min

  • mon: Cooldown walk. Ran 0.5 miles for 10 minutes at 20:00 pace.
  • mon: Locksley-Essex out and back. Ran 4.2 miles for 48 minutes at 11:22 pace. Jog for miles. Worked on form, specifically trying to engage my core more. No pain in ankle. Nice drizzly afternoon for a run.
  • tue: cooldown walk. Ran 0.5 miles for 10 minutes at 20:00 pace.
  • tue: Lynnfield 10K Loop. Ran 6.2 miles for 70 minutes at 11:17 pace. Jogging for miles in the rain. Slow and steady gets it done. Pouring rain the entire time so it is a good thing I am waterproof. I put my iPhone in a baggy with just the headphone cord coming out and wrapped with a rubber band so I could have my tunes and enjoy the run. No pain in the ankle. In fact no real soreness anywhere.
  • wed: Locksley-Essex out and back. Ran 4.2 miles for 48 minutes at 11:26 pace. Jogging for miles. Hot and humid. 6 days straight running. I might take tomorrow off.
  • thu: Stroll with wife. Walked . Took a day off from exercise.
  • fri: Mostly upper body. Lifted for 40 minutes .
  • fri: Locksley-Essex out and back. Ran 4.2 miles for 47 minutes at 11:13 pace. Hot and humid. I kept it slow and steady.
  • sat: Lynnfield 11.13 mile loop. Ran 11.1 miles for 140 minutes at 12:35 pace. That was pretty brutal. I started at 7:30 am but that was not early enough. Temp ranged from 73-76 and humid. I did a lot of walking and ran out of water at mile 9. But I didn’t call my wife for a rescue and manged to get it done. That brings it to 32 miles running this week.
  • sun: Full body + core. Lifted for 40 minutes .
  • sun: Lynnfield and Peabody Bikepath. Rode 12.1 miles for 45 minutes at 16.05 mph. Legs too tired from the week to run, so switched to bike. Time was limited so banged out a fast 12 miles. May do another ride this evening.
 Posted by at 8:00 pm

Weekly Training Report for 2012-05-20

 Training Log  Comments Off on Weekly Training Report for 2012-05-20
May 192012
 

Workouts 6
Time 263 min
Running 16.0 miles
Weights 90 min

  • wed: No mojo today. Ran 2.7 miles for 26 minutes at 9:55 pace. After the good runs Fri and Sat I was hoping for a repeat. Instead my legs felt tired and I had to stop 4 times to catch my breath when I let my HR go too high. My guess is the 35 mile cycle ride on Sunday took too much out of my legs and 48 hours wasnt enough time to recover. It was also 73 and humid which I think took its toll.
  • thu: Around neighborhood. Ran 2.9 miles for 27 minutes at 9:42 pace. Felt pretty good but my ankle seemed very sore when I finished.
  • sat: Upper body and hammy/gluts. Lifted for 45 minutes .
  • sat: Sherwood Forest Loop. Ran 2.8 miles for 29 minutes at 10:30 pace. My 9 yo daughter rode her bike while I jogged. It was a lot of fun. Hopefully it wasn’t too boring for her and she will do it again.
  • sun: Full body. Lifted for 45 minutes . I think I can switch to tanktops soon. I am losing my noodle arms with all this weight lifting.
  • sun: Lynnfield-Summer-Essex-Loop. Ran 7.7 miles for 90 minutes at 11:44 pace. (Time is an estimate). I ran this very slow to see if I can avoid aggravating ankle. Never got tired, out of breath or encounted any pain. No limping after run. The acid test will be if I can run tomorrow. It had a great time and enjoyed the amazing morning weather.
 Posted by at 8:00 pm

Weekly Training Report for 2012-05-13

 Training Log  Comments Off on Weekly Training Report for 2012-05-13
May 122012
 

Workouts 7
Time 337 min
Cycling 34.4 miles
Running 13.0 miles
Weights 75 min

  • mon: Locksley-Essex out and back. Ran 4.2 miles for 50 minutes at 11:51 pace. This did not go well. My calves were still hurting from this weekend and yet I decided that I could go for a run. I made it 3+ miles before leg pain made me stop. I walked the rest of the way home.
  • wed: Upper body + core workout. Lifted for 75 minutes .
  • thu: Miles on elliptical. Ran 2.0 miles for 20 minutes at 10:00 pace. Continued aerobic workout
  • thu: Running workout. Ran 1.0 miles for 9 minutes at 9:45 pace. Made it a mile down the road and my left knee started having pain. Stopped and walked home.
  • fri: Sherwood Forest Loop. Ran 2.8 miles for 25 minutes at 9:13 pace. Several aborted attempts caused knee pain again. Then I fixed my stride so my feet landed under me properly. Pain went away immediately. The second I let my feet strike in front of me the pain returns. It feels wierd because I almost feel like I am landing behind me, but that is of course impossible. Goes to show I really was heal striking and it took knee pain to make me see that.
  • sat: Three mile out and back. Ran 3.0 miles for 27 minutes at 9:14 pace. Really solid run. I concentrated on form, making sure my feet land under my center and worked on my kick. My hamstrings are sore. Another consequence to having my feet land under me and adding more oomph to my kick.
  • sun: Multi town ride. Rode 34.4 miles for 129 minutes at 15.94 mph. Since my calfs and hammys were burned out I switched to cycling today. Great ride on a gorgeous 80 degree day. I was very happy with my cardio as my HR stayed around 140 except on a few of the harder hills. I would have gone further but I got hungry and ran out of water.
 Posted by at 8:00 pm

Weekly Training Report for 2012-05-06

 Training Log  Comments Off on Weekly Training Report for 2012-05-06
May 052012
 

Workouts 10
Time 379 min
Cycling 4.2 miles
Running 13.5 miles
Weights 225 min

  • mon: Full body workout. Lifted for 60 minutes . Reduced weights on calf extension because it has been taking too long to recover. Otherwise great workout.
  • mon: Cooldown. Ran 0.5 miles for 8 minutes at 16:00 pace.
  • mon: Sherwood Forest Loop. Ran 2.8 miles for 31 minutes at 11:11 pace. Recovery jog. Felt good with no issues. Some soreness in my ankle from the race yesterday.
  • tue: TM run in Gym. Ran 2.0 miles for 20 minutes at 10:00 pace.
  • tue: Full body and core. Lifted for 75 minutes . Good workout.
  • thu: Sherwood Forest Loop. Ran 2.8 miles for 26 minutes at 9:23 pace. Solid run. I was suprised that it was not a strain at all to sustain the pace
  • thu: Upper body. Lifted for 30 minutes .
  • sat: Messy hard run. Ran 5.5 miles for 49 minutes at 9:05 pace. I feel like I turned a corner recently and wanted to test what my new limits are. I pushed this really hard in spots and in several places had to stop when I exceeded my ability. In three places I sustained a 7:20 pace for 0.25 mile before my HR slammed into anaerobic territory which I could not sustain. My mile splits were: 9:24, 8:02, 9:24, 8:56, 9:35 and 9:12. It looks like my “cruising, low effort pace” is settling in around 9:35 right now.
  • sun: Gym stationary bike. Rode 4.2 miles for 20 minutes at 12.75 mph.
  • sun: Fuly body workout. Lifted for 60 minutes .
 Posted by at 8:00 pm