week of 8 November
Mon - 7.81 1:06:52 8:34
Tue- 7.85 1:11:04 9:03
Wed - 8.66 1:09:44 8:03
- 6 x 1000m in 3:53, 3:54, 3:57, 3:56, 3:57, and 3:58 with 400m rests in ~2:20
Thu - 3.07 0:37:37 12:16 over Joshua Tree trail the added 24' on hotel treadmill (2.5)
Fri - 5.77 0:50:39 8:47
Sat - 8.07 1:09:34 8:37
Sun 4.41 0:40:53 9:17 - tweaked hamstring
Total: 48.14 7h10'
I traveled to California on Thursday and then back on Sunday, getting in what I could. I'm always sore and stiff when I run on travel and kinda strained my hamstring.
Ran on a nice trail (49 palms oasis trail when I was there). I believe the map said the hill it went over (twice) was ~400' (in 3/4-mile). At one point my HR was >150 and doing 15 min/mile.
week of 15 November
Monday 3.21/9:19 - Got home after midnight on Sunday from travel and slept in
Tuesday 3.10/9:45 - can't remember why so few mile -- hamstring still tweaked?
Wed - 7.86/8:38
Th - 6.91 -Magill's drilss
Fri - 3.21/8:40 - easy day before race
Sat - 1.37 @10:28 wup, 10k race 40:43
Sun - 4.09 @ 9:40
Total: 36.01 5:16:18
week of 22 November
Mon - 7.8 @ 9:57
Tue - 3.97 AM, 2.09 PM -- split up b/c up late Monday I think
Wed - 7.81 @ 9:27
Thu - 8.60 @ 9:32
Fri - 8.97 @ 9:43
Sat - MAF test 8.57 @ 8:42/136 - RHR 43
Sun - 9.05 @ 8:34/139 - RHR 44
Total: 56.91 8:52:49 9:22
Took it super easy working to get volume up and recover from 10k. Back to my low HR roots. If I get an injury, I'd like it to be an overuse injury. Buh-bump HR electrode cream arrived on Fr afternoon, so my HR reading should be reliable now in first mile. Also started taking RHR. Did MAF test on Saturday.
MAF test was 2-mile wup jog to track -- 10:00/126, 8:58/127 -- and
| Split | AHR |
| 7:53 | 141 |
| 8:06 | 141 |
| 8:22 | 141 |
| 8:18 | 142 |
| 8:25 | 141 |
week of 30 November
Mon - 7.8 @ 9:29/126 - RHR 44
Tue - 7.8 @ 9:48/125 - RHR 44
Wed - 6.4 @ 9:23/149 - treadmill 4 x 5' @ 6 deg/9:05 w/ 2' rest (0 deg/10:00), HR up to 172 (marathon effort) at end of last 5'
Thu - 7.8 @ 9:53/129 - RHR 50, from harder effort yesterday
Fri - 7.8 @ 9:34/134 - RHR 47, little sleep -- high RHR from lack of sleep or Wed effort?
Sat - 13.50 @ 8:47 144 -- 3 lake laps in 1:58:38 -- RHR 49, little sleep again
Sun - 8.96 @ 8:55/141 - 2 lake laps -- Garmin cheats me at lake. Calibrate bike measured at 4.58/lap. Decent sleep, RHR 45 (actually taken after driving kids around, but before run, so not really resting)
Toal: 60.19 9:21:49 9:20 136 (68%)
Got above 60 finally! Also longest run since 20 July.
2 comments:
What does the HRM cream do? I have never heard of that. Also, do you do any stretching for your hamstrings? Mine have been bugging me for a year and a half now and I am determined to do *something* about it this season.
The HRM cream is conductive, so it lets the HRM make better contact. If I don't use it, my HR reading is wrong (usually ~20 beats high) for the first 15-20 minutes until I break a sweat. I used to use the cream. Went for years without caring. Then for some reason bought some again when amazon suggested it. Guess I'm malleable that way.
Hamstrings? I can barely touch my knees. My kids make fun of me. If you want to get more flexible though, Active Isolated stretching works better than anything.
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