Sunday, July 26, 2009

week of 20 July

Hills 3
Foam Roller Exercises 1-2 x this week
Weights 2x week-on days of your choice
Core 100 1-2 x week – 100 total reps of ab/back exercises
9 weeks to goal 10k

MPW 55 scheduled -- did 51.4

Monday. July 20

(swapped with Tuesday). 6.6 including hill drills. Splits 8:40-9:00 excluding the drills and the first mile. Quads were still sore from the 8k.

PM: Weights and foam roller.

Tuesday, July 21
6-8 mile easy to moderate including 3 x 20 sec high knees up a hill, 10 x 1 leg hops for distance up a hill, and 3x 20 sec speed bounds up a hill

No running. Did core 100 I think.

Wednesday, July 22
9-11 mile total moderate run including SNW and 10 min progression run- begin with 2 min high moderate then increase effort every 1-2 min so that the last 1 min is at 10k effort. Full recovery then 18-22 x 60 sec @ 3k effort w/1 min recoveries. Run workout over rolling terrain.

Did 11.05 @ 8:11 including SNW, progression, and 22 x 60 as above. I doubt I hit 3k effort, but it was tough! 22 minutes at 3k effort seems like a lot. Run was on dead flat terrain. 1 mile from the hotel to a 3-mile loop in a wildlife refuge (Assateague Island). My quads were still a little sore.

PM: 30 min XT moderate
No XT.

Thursday July 23
5-6 mile jog

6.02. Quads were now quite sore after Wednesday! I could feel my hip when I woke up -- didn't take Vitamin I before bed.

Friday, July 24
7-8 mile moderate run including 10 increasing effort 30 sec uphill strides. Run the first stride @ 10k effort and progress your effort every stride so that the last stride is @ mile effort. Full recovery between strides. Finish run with 1 min @ mile effort

7.22. I took a spur of the 3-mile loop, to a beach only accessible via foot or bike. Very nice. There was a light rain and it was cool. I didn't see a soul until about 5.5 miles. Quads sore again, but I did the 10x30'' and the 1 min @ mile effort but it was all on the flat.

PM: 30 min XT moderate
Did weights but not the XT. I won't to get my hip totally healthy before I add back the XT that I asked for!

Saturday, July 25
6-7 mile easy run including 5 strides @ 5k effort

6.27. Skipped the strides in hopes of getting my quads ready for Sunday.

Sunday, July 26
14-15 mile moderate run including 36-48 min total of 6 min @ marathon effort (not pace)/5 min @ HM effort/1min @ 3k effort. Run over rolling hills. Finish run w/3 x 150 cutdowns

AM: 14.0 on the treadmill. I got a late start and didn't want to run in 80+ degrees. Quads totally fine. Didn't even think about them. Did the 36 minute "tempo," but was probably a little easy with the pace: 7.8 mph (7:41)/8.2 mph (7:19)/8.6 mph (6:58). Despite my wimpy pace, this was quite a workout! I forgot about the cutdowns. I hit the incline button a few times to add "rolling hills," but I need to figure out how to program this thing. The builtin programs are too short and vary both the speed and incline (and the incline is often very steep).

PM: Core 100

Sunday, July 19, 2009

week of 13 July

Mon 5.99 0:52:13 8:43 149
Tue 6.00 0:55:45 9:17 135
Wed Rest
Thu 6.00 0:55:35 9:16 137
Fri 3.80 0:35:00 9:13 133
Sat 9.01 1:11:24 7:56 168
- 7:57 PM 3.01 0:28:05 9:20 145 (includes SNW warmup)
- 8:46 PM 5.02 0:33:45 6:43 188 (8k in 33:47)
- 9:22 PM 0.98 0:09:34 9:48 165 (cooldown)
Sunday 4.00 0:38:03 9:30 140
- did Core 100 workout

Week 34.81 5:08:00 8:51 146

All easy in the desert Mon - Fri. Flew home Friday and landed at 10:15pm. My hip improved ever so slightly each day, but still bothered me. On Friday, I finally got the genius idea to take ibuprofen and felt considerably better on Saturday. I could still feel it when I raced an 8k on Saturday night, but it was more isolated and didn't seem to affect my gait at all. The funny thing is, ibuprofen is exactly what helped the same problem last fall. What do I keep a log for anyway? I'm continuing the ibuprofen and am somewhat optimistic I'll be able to do a workout on Wednesday.

The 8k went OK. The weather was spectacular for this event. 70 at the start and 66 at the finish. *Very* low humidity. Upper sixties isn't exactly PR weather though and the course is pretty hilly for an 8k. That doesn't account for missing my PR by almost 2 full minutes though. I figure I'm at least a minute slower for the same course and conditions. Considering how little consistent running I've had in the last months, I suppose this is to be expected.

The race itself, the Rockville Twilighter 8k, is loads of fun and I highly recommend it. It starts at 8:45pm and turns into a big party afterwords.

week of 6 July

Mon 7.02 1:04:21 9:10 140
Tue 6.01 0:56:53 9:28 127
Wed 5.99 0:55:43 9:18 132
Thu 6.00 0:56:03 9:20 135
Fri 6.00 0:55:04 9:11 136
Sat 6.00 0:57:18 9:33 139
Sun Rest

Week 37.02 5:45:22 9:20 135

I ran all week in the desert easy on flat streets. I didn't have more than an hour to run and I needed to heal my hip anyway. Temps were ~70-75 and very dry. Flew back Friday night (got home at 10pm). Sat was on the treadmill at home. I stayed up until midnight catching up on home responsibilities and was too exhausted to run before leaving for the airport on Sunday.

My hip improved much, much less than I thought it would and I could feel it each day. It did get slightly better each day.

week of 29 June

Foam Roller Exercises 1-2 x this week
Weights –Power Core Circuit (PCC) 2 x week
Core 100 1-2 x week – 100 total reps of ab/back exercises
12 weeks to goal 10k
MPW 52
49 miles
Monday, June 29
Tuesday, June 30
5-7 mile easy to moderate including 6 x 10 sec high knees up a hill and 4x 10 sec speed bounds up a hill
6.3 @ 9:17 including hills
Wednesday, July 1
AM: 9-10 mile total run including 2 x 13 min @ LT effort w/5 min jog rests between reps over rolling hills. Finish w/8x 20 sec uphill strides and 5 x 10 sec sprints w/60 sec recoveries
10.8 miles inlcuding all above. Pace was OK. ~6:50 first 13' and 7:15 or so second 13'. First was net downill and second was well uphill including two of my long repeat hill.
Hip bothered me some afterwards.
PM: 30 min XT moderate
35' swimming. Got beat twice racing my son in 25m fly. My "hip" was *really* sore after this. My hip thing was really migrated around. Now it's more in my groin. I can feel it in my groin when I lift my knee especially if I apply any resistance (like putting my hand on my knee when I raise it). It feels a lot like this.
Thursday July 2
5-6 mile jog.
6.0 on the treadmill @9:30. Groin not as painful when I woke up but still not good. Was able to jog OK after warming up for a mile at 10:00.
Friday, July 3
8-9 mile easy to moderate including 4 x 20 sec high knees up a hill and 4 x 20 sec speed bounds up a hill and 10 increasing effort 20 sec strides. Run the first stride @ 5k effort and progress your effort every stride so that the last stride is @ 800m effort. Full recovery between strides
I just did this as a semi-moderate run. 58 degrees outside! It was fantastic. Almost brisk. The bad part is I got to experience just how bad a shape I'm in without excuses. 8.4 @ 8:54 per mile, averaging 141 bpm (~139 excluding first mile). Hard to tell on this course though (run around the lake).
PM: 30 min XT moderate
Skipped, to try and help my hip.
Saturday, July 4
6-7 mile easy run including 3 min @ 3k effort
7.0 on the treadmill including 3' at 6:27 (OK, not quite 3k, but going fast on the treadmill is scary).
Sunday, July 5
13-14 mile total run including Antelope Circuit. Full recovery then 15 min progression run from marathon effort to 10k feel. 5 min recovery then 10 x 100m increasing effort strides w/1 min jog rests. Run the first stride @ 10k effort and the last stride @ mile effort. Full recovery then 2-3 sets of: 2 x 200m @ mile effort w/200m jog recoveries then 800m @ 3k effort w/ 800m recovery then 300m @ mile effort w/200m recoveries. Repeat 1-2 more times
This run was a struggle from the beginning. After 2 miles at ~10:00/mi I did the antelope circuit 1x thru and my butt/hip/upper thigh was not doing well. I decided I'd surely do damage if I did the workout, so I set off to finish 14 easy. Even that was a struggle. It wasn't my hip really. I was just fried. I was struggling to run 10mm, so I cut it short and ended up with 10.5 @ 9:53. Ugh.