Monday Feb. 28: lifted in the early AM. My buddy, who is a strength and conditioning specialist, customized a weight training workout for me. I did 2 sets of 15 reps of the following exercises: deep squats (at 95 lbs), hops (no weight), bench press (did reps of 8 on this one, at 115 lbs), leg press (at 90 lbs), pull downs (100 lbs), power press (with 25lb dumbells), sit-ups at steep incline (did reps of 20 on this one), step ups (with 25 lb dumbbells). Overall felt good. My heart rate was up and I probably could have gone a third set. Took two scoops of Recoverite afterwards.
Ran 4 miles over the noon hour. Felt great. Total time of 29:20 for an avg pace of 7:19 per mile. Avg. heart rate of 168. I defintiely pushed it more today, but I felt good. Each mile was quicker than the previous mile. For more info, click here.
Tues. March 1: Did sprint work this morning at the local track. Ran two 1-mile sprints, with a half-mile walk in between the sprints. First mile was 6:18. Second was 6:39. Total workout time was 22:39. My heart rate peaked at 188! For more info, click here.
Wed. March 2: Ran 4 miles over the noon hour. I felt just okay. My inner & upper hamstrings are still sore/tender from lifting and sprinting. Took me 30:00 to run the 4 miles, at an avg pace of 7:30 per mile, with an avg heart rate of 167. For more info click here.
Thurs. March 3: Lifted in the AM. Did squat jumps (3 sets of 15 at 85 lbs.), push-ups (2 sets of at 15 reps), squat press (2 sets of 15 w/ 20 lb. dumbells), pull-ups (2 sets of sets of 4), sitting calf raises (3 sets of 15 at 25 lbs.), and a gnarly ab workout. Took two scoops of Recoverite afterwards.
Did my hill workout over the noon hour. I did 9 loops, each a third of a mile. So, 3 miles total. Elevation gain of 1309, elevation loss of 1366. Power hiked up, ran down. Legs felt pretty good, considering I lifted this morning.
Sat. March 5: Ran 14 miles on the local "Alien Run Bike Trail." It is a mountain bike trail, but makes for a great running trail. A very beautiful area and enjoyable run. Took me 2:25 to do the 14 miles for an avg of around 10:20 per mile. Took two scoops of Recoverite afterwards and an ice bath for 10 minutes. Felt fine Sunday. Todays run was after driving to Monticello (2.5 hours), coaching wrestling (which means standing or kneeling all day), and driving back from Monticello (2.5 hours). So, it was a good test of my endurance to run after the earlier events of the day.
Monday, February 28, 2011
Tuesday, February 22, 2011
Feb. 21 through Feb. 27
Monday Feb. 21: Had today off from work, so did not get up and lift (lazy, I know!). I did my 4-mile run in the late afternoon. Ran 4 miles in 31:11 for an avg. pace of 7:47 p/mile. For more details, click here. Used one-scoop of HEED (tasted like HEED-Lite) in about 3/4 full of a Nathan bottle. Avg. heart rate was 165 bpm.
Tues. Feb. 22: Unintended day off. Went to the local track, dressed and ready to do speed work, and lo and behold the local high school team was practicing. So, I suppose I'll have to start doing speed work in the mornings until school out.
Wed. Feb. 23: Ran 4.15 miles today in 32:08 for an avg. pace of 7:44 per mile. For more details, click here. Did not carry any water or fuel with me. Felt fine. Avg. heart rate was 167.
Thurs. Feb. 24: Power-hiked up a local hill, and ran back down, turning out 1/3 of a mile loops. Did 9 loops in 40 minutes for a total distance of 3.07 miles. Avg. heart rate was 169. Total elevation gain: 1,242 ft.; total elevation loss: 1,251 ft. For more details, click here. Legs felt fine, no soreness this week--due mainly, I think, to not lifting weights this week.
Sat. Feb. 26: Ran 14.11 miles in 2:35 at an avg. pace of 11 mins. per mile and an avg heart rate of 158. Total elevation gain was 1,410 ft and total elevation loss was 1,405 ft. Felt good until around mile 13. Something about coming off the trails and onto pavement causes my body to revolt. I took one Perpetuem Solid every 15 mins (as opposed to every 20 mins like last Saturday), and that seemed to work a lot better. I stuck with one Endurolyte every 20 minutes and that seemed to work okay. I averaged about one Nathan bottle of water per hour. For more details on the run, click here. Afterwards, I took Recoverite and supplemented it with Whey Protein. I also sat in an ice bath for 10 mintues--getting better, but still painful. On Sunday, my legs felt good. No noticeable soreness or tenderspots.
Tues. Feb. 22: Unintended day off. Went to the local track, dressed and ready to do speed work, and lo and behold the local high school team was practicing. So, I suppose I'll have to start doing speed work in the mornings until school out.
Wed. Feb. 23: Ran 4.15 miles today in 32:08 for an avg. pace of 7:44 per mile. For more details, click here. Did not carry any water or fuel with me. Felt fine. Avg. heart rate was 167.
Thurs. Feb. 24: Power-hiked up a local hill, and ran back down, turning out 1/3 of a mile loops. Did 9 loops in 40 minutes for a total distance of 3.07 miles. Avg. heart rate was 169. Total elevation gain: 1,242 ft.; total elevation loss: 1,251 ft. For more details, click here. Legs felt fine, no soreness this week--due mainly, I think, to not lifting weights this week.
Sat. Feb. 26: Ran 14.11 miles in 2:35 at an avg. pace of 11 mins. per mile and an avg heart rate of 158. Total elevation gain was 1,410 ft and total elevation loss was 1,405 ft. Felt good until around mile 13. Something about coming off the trails and onto pavement causes my body to revolt. I took one Perpetuem Solid every 15 mins (as opposed to every 20 mins like last Saturday), and that seemed to work a lot better. I stuck with one Endurolyte every 20 minutes and that seemed to work okay. I averaged about one Nathan bottle of water per hour. For more details on the run, click here. Afterwards, I took Recoverite and supplemented it with Whey Protein. I also sat in an ice bath for 10 mintues--getting better, but still painful. On Sunday, my legs felt good. No noticeable soreness or tenderspots.
Monday, February 14, 2011
Feb. 14 through Feb. 20
Monday Feb. 14: Lifted weights in AM: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 40 lbs. Did 3 sets of 20 of hamstring curls at 40 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Did 4 sets of 20 of inclined set-tups. Took two scoops of Recoverite in 8 oz. of water approximately 35 mins. after workout finished.
Ran approximately three miles in a nearby park in 25 minutes.
Tues. Feb. 15: Ran my 1-mile "sprint" at the track this morning. Ran it in 6:36. Calves are fairly sore today, and hamstrings are slightly less so.
Wed. Feb. 16: Ran just over three miles in 25:57. My hamstrings were very tender for the first half a mile or so. Otherwise, I felt good.
Thurs. Feb. 17: Hill workout day. Did "laps" of hiking up steep nearby hill, running down slightly less steep road back to beginning. Each lap was around 1/3 of a mile. Did 8 laps. Total time 34:24.
Friday Feb. 18: Off day. My hamstrings were very sore yesterday and, after my hill workout yesterday, I assumed my hamstrings (and probably calves too) would be quite sore today. However, although they feel somewhat fatigued, neither muscle group is sore.
Sat. Feb. 19: Ran 14.25 miles in 2:47. Felt good until around mile 10--then I hit a wall. Had to dig deep for the miles 10, 11, and 12. But I survived. Used Perpetuem Solids for the first time today. They will take some getting used to. Used on every 20 minutes. I think I will try one every 15 minutes next long-run, as I felt somewhat under-nourished at the 10-mile mark. I also took an Endurolyte capsule every 20 minutes. Water is going to be an issue in training w/ the Perpetuem Solids. They require a fair amount of H2O to wash down the PS. This is good, as it keeps you hydrated; but not so good if mule-ing water is a problem. I also took an ice-bath (still painful!) for 10 minutes just after finishing running, and took Recoverite about 45 mins. after finishing. Sunday--my legs were only sore at the bottom of my calves, and my feet/ankles were tender. For more details on my run, click here.
Ran approximately three miles in a nearby park in 25 minutes.
Tues. Feb. 15: Ran my 1-mile "sprint" at the track this morning. Ran it in 6:36. Calves are fairly sore today, and hamstrings are slightly less so.
Wed. Feb. 16: Ran just over three miles in 25:57. My hamstrings were very tender for the first half a mile or so. Otherwise, I felt good.
Thurs. Feb. 17: Hill workout day. Did "laps" of hiking up steep nearby hill, running down slightly less steep road back to beginning. Each lap was around 1/3 of a mile. Did 8 laps. Total time 34:24.
Friday Feb. 18: Off day. My hamstrings were very sore yesterday and, after my hill workout yesterday, I assumed my hamstrings (and probably calves too) would be quite sore today. However, although they feel somewhat fatigued, neither muscle group is sore.
Sat. Feb. 19: Ran 14.25 miles in 2:47. Felt good until around mile 10--then I hit a wall. Had to dig deep for the miles 10, 11, and 12. But I survived. Used Perpetuem Solids for the first time today. They will take some getting used to. Used on every 20 minutes. I think I will try one every 15 minutes next long-run, as I felt somewhat under-nourished at the 10-mile mark. I also took an Endurolyte capsule every 20 minutes. Water is going to be an issue in training w/ the Perpetuem Solids. They require a fair amount of H2O to wash down the PS. This is good, as it keeps you hydrated; but not so good if mule-ing water is a problem. I also took an ice-bath (still painful!) for 10 minutes just after finishing running, and took Recoverite about 45 mins. after finishing. Sunday--my legs were only sore at the bottom of my calves, and my feet/ankles were tender. For more details on my run, click here.
Tuesday, February 8, 2011
Feb. 7 through Feb. 13
Monday Feb. 7: Ran approx. 2.25 miles in 20 minutes. Ran fairly briskly. My knees were a touch sore, and I had a bit of a side ache towards the end. Otherwise, I felt good.
Wed. Feb. 9: Ran approx. 3.1 miles over the noon hour today in 26:01. Felt fairly good. My legs seemed to fatigue fairly quickly, and I had the side ache issue again. Otherwise, a good run.
Tues. Feb. 8: Ran 4 quarter-mile sprints, with a quarter-mile walk in between each. My times were: Lap 1: 1:08; Lap 2: 1:10; Lap 3: 1:18; Lap 4: 1:19. I slightly improved my times from two weeks ago. Still a painful endeavor. Still unenjoyable. It definitely makes the other runs feel like walks in the park! My legs feel pretty good today. They feel somewhat fatigued, but not sore. My knees are no longer tender, and I did not feel any issue with them while sprinting or walking.
Wed. Feb. 9: Ran approx. 3.1 miles over the noon hour today in 26:01. Felt fairly good. My legs seemed to fatigue fairly quickly, and I had the side ache issue again. Otherwise, a good run.
Thurs. Feb. 10: power hiked up a rather steep hill (took just over 2 minutes to reach the top), and ran back down the hill in order to practice both hiking up at incline and running at decline. Legs felt good. Total of about 25 minutes spent exercising. Played 45 mins. of racquetball after work.
Friday Feb. 11: Off day. Calves are sore--either from the power hiking or the racquetball or, more likely, a combination of both.
Sat. Feb. 12: Ran the same route as Feb. 5--just over 10 miles. Took approx. 1:50. Felt great. Used two bottles, each with 1.5 scoops of HEED. Also took two pills (30 minutes prior to running) from a company my mother-in-law is in sales for. They are supposed to help your blood better absorb oxygen. I will report further on them if they are at all valuable. Afterwards I took to scoops of Recoverite in about 10 ounces of water. I also, for the first time, took an "ice bath." WOW! Was that painful. I wanted to scream. I got in the tub, and could only stay in for one minute. I then got out, stood looking at the tub of freezing water for about another minute, then got the courage to sit back in the tub. I stayed for 9 minutes this time. So, a total of 10 minutes. My legs felt good on Sunday, only my calves had a bit of soreness. My joints are not sore, though, which is a change--as last Sunday, after my long run on Feb. 5, my knees were fairly tender. So, I plan on sticking with the ice baths--for now anyways!
Sat. Feb. 12: Ran the same route as Feb. 5--just over 10 miles. Took approx. 1:50. Felt great. Used two bottles, each with 1.5 scoops of HEED. Also took two pills (30 minutes prior to running) from a company my mother-in-law is in sales for. They are supposed to help your blood better absorb oxygen. I will report further on them if they are at all valuable. Afterwards I took to scoops of Recoverite in about 10 ounces of water. I also, for the first time, took an "ice bath." WOW! Was that painful. I wanted to scream. I got in the tub, and could only stay in for one minute. I then got out, stood looking at the tub of freezing water for about another minute, then got the courage to sit back in the tub. I stayed for 9 minutes this time. So, a total of 10 minutes. My legs felt good on Sunday, only my calves had a bit of soreness. My joints are not sore, though, which is a change--as last Sunday, after my long run on Feb. 5, my knees were fairly tender. So, I plan on sticking with the ice baths--for now anyways!
Monday, February 7, 2011
Sickness!
Starting on about Thursday, Jan. 27, I was hit by a nasty little virus. It was an upper-respiratory bug and, as a result I missed about a week and a half of training. The last day I trained was Wednesday Jan. 26, when I ran two miles. So, I missed a day of power hiking and my long run on the 29th. I then was out the entire week of Jan. 31 through Feb. 6, except for the long run on Saturday Feb. 5, which I completed without issue. While one never enjoys being sick, I am thankful it was near the beginning of my training and not elsewhere!
Sunday, February 6, 2011
Jan. 31 through Feb. 6
Monday Jan. 31: Still out due to illness.
Tues. Feb. 1: Yep. Still out.
Wed. Feb. 2: Same story.
Thurs. Feb. 3: Still out, but feeling just about 95%.
Sat. Feb. 5: Ran 10 miles with a few rather large hills mixed in. Took me 1:56. My joints, of all places, were the most sore/tender after this run. Probably b/c I haven't ran much in the 10 days or so leading up to today b/c of my previous illness. I felt good overall during the run, although there were noticeable peaks and valleys and, importantly, I am training myself to push through the valleys.
Tues. Feb. 1: Yep. Still out.
Wed. Feb. 2: Same story.
Thurs. Feb. 3: Still out, but feeling just about 95%.
Sat. Feb. 5: Ran 10 miles with a few rather large hills mixed in. Took me 1:56. My joints, of all places, were the most sore/tender after this run. Probably b/c I haven't ran much in the 10 days or so leading up to today b/c of my previous illness. I felt good overall during the run, although there were noticeable peaks and valleys and, importantly, I am training myself to push through the valleys.
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