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Archive for the ‘training log’ Category

RECAP: Still here, still running. Insanely busy with work, but fitting in some miles and keeping to my promise to build the miles slowly and not get hurt.  Last week was the first time I hit thirty miles for the week since November and it felt fine. In an abundance of caution, I took a slight cut back this week. Next week I plan to be back up over thirty again.

 

In other jock news, I’m spending a lot of time lately learning how to rock climb. So far I’ve only been dabbling in bouldering at the rock climbing gym here in BK, but I’ll be getting outside this spring .  Expect lots more on rock climbing around here in the coming months.

 

Rushed today (as always) so here are the numbers:

 

Summary:

Run Streak: 0

Average Weight –186

Running Miles: 25.7 in 4:11:22

Bike Miles:  ? in 30:00

Strength and Flexibility: 2:45:00

Total exercise time: ~7.5 hours

Daily Breakdown:

Monday – 1 in 9:00

Tuesday –Off

Wednesday – 6.5 in 1:05:00; Pull ups (7,3,2)

Thursday – 6.5 in 1:03:00; Spin Bike: 30:00

Friday – 6 in 59:40; Pull ups (4,3,2); Push Ups (25)

Saturday – thirty minutes of stretching and foam roller

Sunday – 5.75 in 54:42; 1:30 of bouldering; 10×4 V-ups; 10×4 push ups

 

Goals for Last Week:

  1. n/a

 

Looking Ahead:

The running is coming along fine, it’s slow, but it’s getting better. I’m determined not to push it, just thirty miles this week, no need to get hurt just when the weather is starting to get good.

 

 

Goals for Next Week:

  1. Run 30 miles
  2. Exercise for at least six hours
  3. Decide on a body weight program
  4. Stretch daily

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Training Totals 1/9/2012

RECAP: A new year and a new commitment to running smart, to building the mileage slowly; a commitment to being boring, safe, and to being injury free.

These updates are going to be dull, dull, dull for the foreseeable future – some running, some time on the elliptical, some weight lifting. If I play my cards right, by the spring I’ll be running again for real.

Anyway, here’s the week in numbers:

Summary:

Run Streak: 0

Average Weight –191.5

Running Miles: 12.6 in 2:04:09

Bike Miles: 5.5 in 15:00

Strength and Flexibility: 1:30:00

Total exercise time: ~3:45 hours

Daily Breakdown:

Monday – 3.1 in 29:31

Tuesday – S&F 30:00

Wednesday – 5 in 49:38; S&F 15:00

Thursday – S&F 50:00

Friday – 3 in 29:00; S&F 1:00:00

Saturday – Fat Man Machine 1.5 in 15:00; Bike (stationary) 5.5 in 15:00

Sunday – 0

 

Goals for Last Week:

  1. n/a

 

Looking Ahead:

My right ankle feels fine, and the groin is definitely on the mend, but now my left ankle is giving me some grief. The slow build, with plenty of rest and ice, continues. Nothing fancy this week, a little more running, a little more time in the gym. Onward.

Goals for Next Week:

  1. Run 15 miles
  2. Exercise for at least six hours
  3. Ice ankle
  4. Complete physical therapy exercises three times
  5. Stretch daily
  6. Figure out weekly schedule for the next month

 

 

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Training Totals 11.13.2011

RECAP: Well there is definitely something wrong with my ankle, how serious it is, I’d don’t know. Right now I’ve cut way back on the miles and upped the cross training and am hoping that with ice and reduced mileage, it’ll go away.

So, goals wise, it wasn’t a good week, but I did run, and I did get back into the erg, which is kind of exciting. I’m starting to rethink my winter training plans and its possible the erg is going to play a bigger role, especially in the next month as I heal up.

Here’s the week in numbers:

Summary:

Run Streak: 19 days

Average Weight –185

Running Miles: 19.5 in 2:58:21

Bike Miles: 9 miles in 20:00 minutes on a stationary bike

Strength and Flexibility: 1:50:00

Erg: 7000 meters in 35:00

Total exercise time: ~6 hours

Daily Breakdown:

Monday – 3 in 27:30

Tuesday – 1 in 9:30

Wednesday – 1 in 9:07; 50 minutes of strength and flexibility (S&F) at PT

Thursday – 3 in 28:05; Bike 3 in 15:00; row 2k meters in 9:28

Friday – 3 in 26:21; 50:00 S&F; row 1k in 5:00

Saturday – 5.5 in 49:38

Sunday – 3 in 28:02; Bike 6 in 27:58; S&F 10:00

Goals for Last Week:

  1. Run at least forty miles – NOT DONE (As opposed to “failed” since I think I made the smart call here as opposed to just being lazy.
  2. Physical therapy exercises everyday – DONE!
  3. Flexibility work at least three days – DONE!
  4. Ice ankle every night – DONE!

Looking Ahead:

Just going to survive through this week to the half marathon this weekend, then time to get planning for next year.

Goals for Next Week:

  1. Ice ankle everyday
  2. Run everyday

 

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RECAP: Busy, people, I’m very busy, but I’m getting the running done and that is what matters, right? This was the first time in a long while where I felt good about running, until Sunday when my goddamn ankle started to hurt. I got in a good chunk of running, including a 15 miler on Saturday which felt relatively easy considering it was my longest run in months. I’ve got the Philly half in two weeks. I am not expecting a stellar performance, but as long as the ankle hold up, I’ll be alright.

Here’s the week in numbers:

Summary:

Run Streak: 12 days

Average Weight –185

Running Miles: 46 in 6:59:00

Bike Miles: 20:00 minutes on a spin bike

Body Weight Work: 2:15:00

Total exercise time: ~9.5 hours

Daily Breakdown:

Monday – 3 in 26:33

Tuesday – 8 in 1:15:00 / 50:00 strength and flexibility at PT

Wednesday – 11.5 in 1:41:00

Thursday – 1 in 9:00

Friday – 3.5 in 31:35 / 15 of strength and flexibility

Saturday – 15 in 2:17:59

Sunday – 4 in 38:47

Goals for Last Week:

  1.    Run at least forty miles –  DONE!
  2.    Cardio exercise of at least eight hours – DONE! (basically)
  3.    Physical therapy exercises everyday – DONE!

Looking Ahead: Just going to keep the train rolling for another week and pamper this gimpy ankle.

Goals for Next Week:

  1. Run at least forty miles
  2. Physical therapy exercises everyday
  3. Flexibility work at least three days
  4. Ice ankle every night

 

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RECAP: Well holy shit, a week of running! Seems like it has been a long time since I could say that. 34 miles in five hours isn’t high level training, sure, but it is better than what I have been doing for the past month. I’ll take it, and build on it.

Alright, the numbers:

Summary:

Run Streak: 10 days

Average Weight –185

Running Miles: 32.2 in 5:12:44

Bike Miles: 0

Body Weight Work: 0

Total exercise time: ~5 hours

Daily Breakdown:

Monday – 4.5 in 43:46

Tuesday – 4.5 in 41:25

Wednesday – 8 in 1:10:00

Thursday – 3 in 24:57

Friday – 1 in 8:15

Saturday – 3.25 in 30:00

Sunday – 10 in 1:34:10

Goals for Last Week:

Run every day – DONE!

Looking Ahead: I hit bottom in my training two weeks ago, but I feel like I am on the way up now. This week will be about building up a few more miles and toying around with the paleo experiment. I am going to keep the goals modest, I’ve got time.

Goals for Next Week:

  1. Experiment with the Paleo thing and see if it works
  2. Run at least forty miles
  3. Do all physical therapy exercises everyday

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RECAP: Once again I didn’t hit all the goals, but I did make significant progress. 48 miles isn’t fifty, and nine hours isn’t ten, but neither is is bad. I had an excellent track work out, which I think shows that my 5k PR is soft, and I ran 15 miles on Friday night with little pain. All good signs.

Alright, the numbers:

Summary:

Run Streak: 11 days

Average Weight –185

Running Miles: 48.2  in 7:25:23

Bike Miles: 0

Body Weight Work: 5 times for a total of 1:45:00

Total exercise time: ~9 hours

Daily Breakdown:

Monday – 5 in 46:00; W3D1 14, 18, 14, 14 12 (failed to complete the final set)

Tuesday – 3.5 warm up, 5 x 1200 @ 5kpace; 2.5 cool down.; 15 minutes of bodyweight work including L-sit practice

Wednesday – 10 in 1:43:31; W3D2 25, 20, 15, 7, 7 (failed to complete last two sets)

Thursday – 2 in 16:38; body weight work

Friday – 15 in 2:22:34

Saturday – 5 in 43:31

Sunday – 1.5 in 12:39 restarting W2D1 14, 14, 10, 10, 20

Goals for Last Week:

  1. Run everyday – DONE
  2. Run at least fifty miles – FAIL
  3. Exercise, including bodyweight work and stretching, for a total of ten hours – FAIL
  4. Lose a pound – DONE

Looking Ahead

I need to stop thinking about “salvaging” my fall marathon and realize I still have plenty of time to get this shit together. I spoke last night at my club practice with a much faster guy who is also running Philly, he isn’t sweating it yet, I’m not either. I just need to be consistent, get in the miles, and I’ll be fine.

Goals for Next Week:

  1. Run at least fifty miles
  2. Exercise, including bodyweight work and stretching, for a total of ten hours
  3. Long run of at least 20 miles

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RECAP: Another week in suck city. I had to have a routine medical procedure this week which laid me up for two days. Then there was a goddamn hurricane. All in all it sucked, and the less said about it the better.

Alright, the numbers:

Summary:

Run Streak: 4 days

Average Weight –186.7

Running Miles: 34  in 5:26:23

Bike Miles: 0

Body Weight Work: 2 times

Total exercise time: ~6 hours

Daily Breakdown:

Monday – 5 in 49:00; W3D3 (16, 17, 14, 14, 24) for a total of 81

Tuesday – 0

Wednesday – 0

Thursday – 9.5 in 1:26:00; Max rep push up test – 31

Friday – 5 in 1:00:00

Saturday – 10 in 1:33:59

Sunday – 4.5 in 36:24

Goals for Last Week:

  1. Three days of body weight work – FAILED
  2. Run at least 45 miles, ideally 50 – FAILED
  3. Survive to fight another day – DONE?
  4. Lose a pound – DONE

Looking Ahead

This was another tough week in what has been a tough and disappointing month. At this point, I just need to put it behind me and concentrate on salvaging my fall marathon. Its going to be balls out from here on out.

Goals for Next Week:

  1. Run everyday
  2. Run at least fifty miles
  3. Exercise, including bodyweight work and stretching, for a total of ten hours
  4. Lose a pound

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