Monday March 21: Weight trained in the early AM. 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 70 lbs), pull downs (did reps of 8 on this one, at 100 lbs), power press (with 20lb dumbells), sit-ups at steep incline, step ups (with 25 lb dumbbells). Overall felt good. Took Recoverite afterwards.
Did not run my scheduled 6 miles today. There was severe wind in the area, and it was kicking up some nasty dirt, debris, etc. into the air--none of which I had any desire to breath in.
Tues. March 22: Did speed work at the local track. First time I've done speedwork in quite some time. Ran four 400 meter sprints. Times were: 1:09, 1:11, 1:13, 1:13. I also walked a 400 in between each sprint. About as much fun as a hard kick to the shins! Took Recoverite after the run. For more info on the run, click here.
Wed. March 23: Did 6-mile run at local park. Upper/inner hamstrings still sore/tender. Ran a decent time: 7:45 avg over the 6 miles. Mile splits of 7:39, 7:21, 7:31, 7:51, 7:59, 7:55. Avg. heart rate of 166 bpm, so I was probably working a bit harder than I would have liked for the output. For more info on the run, click here.
Monday, March 21, 2011
Sunday, March 20, 2011
March 14 through March 20
I took off this entire week, except for my Saturday long run, in hopes of fully recovering from my upper respiratory issues.
Sat. March 19: Ran 18 miles after having taken the entire week off. I felt pretty good--until mile 11. The last 7 miles or so were terrible painful and difficult. I hit a lot of hills early, and the early miles were slow, which I think caused some of the issues in the later miles. Part of the pain is perhaps due to the fact that the last 2 weeks, I haven't done a lot of running. So, with increasing my daily calorie intake, I'm hoping to avoid any further illness and be able to stick with my daily training regimine. Total time for the run was 3:22; total elevation gain/loss: 1,912 ft/1,850 ft; avg heart rate: 158. Also, I think I'm going to go back to one Perpetuem solid every 20 mins (as oppossed to every 15 mins.), as I've gotten a sour stomach after both of my last two long runs, and during this long run, even a bit during the run. So, I'm thinking I am forcing too many calories down my throat during the run. I took Recoverite and an ice bath after the run, with no noticeable soreness on Sunday. For more info on the run, click here.
Sat. March 19: Ran 18 miles after having taken the entire week off. I felt pretty good--until mile 11. The last 7 miles or so were terrible painful and difficult. I hit a lot of hills early, and the early miles were slow, which I think caused some of the issues in the later miles. Part of the pain is perhaps due to the fact that the last 2 weeks, I haven't done a lot of running. So, with increasing my daily calorie intake, I'm hoping to avoid any further illness and be able to stick with my daily training regimine. Total time for the run was 3:22; total elevation gain/loss: 1,912 ft/1,850 ft; avg heart rate: 158. Also, I think I'm going to go back to one Perpetuem solid every 20 mins (as oppossed to every 15 mins.), as I've gotten a sour stomach after both of my last two long runs, and during this long run, even a bit during the run. So, I'm thinking I am forcing too many calories down my throat during the run. I took Recoverite and an ice bath after the run, with no noticeable soreness on Sunday. For more info on the run, click here.
Wednesday, March 9, 2011
March 7 through March 13
Monday March 7: Off day. Way too many things to do today related to the house we are buying. So, life gets in the way of training today.
Tuesday March 8: Weight trained in the early AM. 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 (did reps of 8 on this one, at 100 lbs), power press (with 20lb dumbells), sit-ups at steep incline (did reps of 20 on this one), step ups (with 25 lb dumbbells). Overall felt good.
Skipped sprints today b/c of the cold, wet, and nasty weather outside. Weak I know.
Wed. March 9: Did a five mile run at a nearby park. Took me 38:22 for about a 7:40 pace. Avg. heart rate of 169. Not feeling so good afterwards. First stages of some illness, perhaps respiratory.
Thurs. March 10: off day due to illness.
Sat. March 12: Ran 18 miles on same single-track, mountain bike trail as last Saturday. Took me 3:03. Felt good, save my upper respiratory issues. Avg. heart rate of 158. Elevation gain/loss: 1,336 ft/1,328 ft. Recoverite and ice bath afterwards. Sunday I had minimal soreness, but my illness worsened. I think I need to take in more daily calories. For more info on the run, click here.
Tuesday March 8: Weight trained in the early AM. 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 (did reps of 8 on this one, at 100 lbs), power press (with 20lb dumbells), sit-ups at steep incline (did reps of 20 on this one), step ups (with 25 lb dumbbells). Overall felt good.
Skipped sprints today b/c of the cold, wet, and nasty weather outside. Weak I know.
Wed. March 9: Did a five mile run at a nearby park. Took me 38:22 for about a 7:40 pace. Avg. heart rate of 169. Not feeling so good afterwards. First stages of some illness, perhaps respiratory.
Thurs. March 10: off day due to illness.
Sat. March 12: Ran 18 miles on same single-track, mountain bike trail as last Saturday. Took me 3:03. Felt good, save my upper respiratory issues. Avg. heart rate of 158. Elevation gain/loss: 1,336 ft/1,328 ft. Recoverite and ice bath afterwards. Sunday I had minimal soreness, but my illness worsened. I think I need to take in more daily calories. For more info on the run, click here.
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