Did the Burm on the gravel with Red this AM.
rt underfoot little sore this am but after a good warm up and d-rom we left.
Started doing some pace style runs at 170-175 bpm.
Really felt like was able to maintain top speed - well 90% - did 1-1.5 min at steady pace, rest 30 sec or so, then 3-5 reps of that.
Then on way back did 30s on 30 s off x 3-5.
will include this MAP style stuff in some are days coming up in AZ.
One of the most beautiful mornings I have been out running with, honestly!
Saw An owl in flight, roosters at butterfield acres and sheep there as well.
Sun was barely up, not a piece of wind, stopped once and was devoured by mosquitoes!
breathing recovery was superb between sets, felt as if I could hold this for a while and for sure a sub 18 min 5K in store over time coming.
Tried to stay on my mid foot, felt nice to open it up and lengthen it out, might have to do this when alone without Red for a first little while in AZ.
Lunch time:
OHS x 5
(95 x 5 x 2, 115 x 5 x 2, 135 x 5 x 2)
+
4 rds for time:
7 OHS - 135#
20 cals Airdyne
15 L PUll Ups
(14 min)
- fun, could tell a little tired and low on glycogen as burning happened sooner than wanted as well as getting up for wod was low; maybe sleep, girls are sick, however, was OK and all good now to move onward into good running week starting with some hills tomorrow AM in Royal Oak, the old stompin grounds for me in my 5 peaks racing/CF beginner years...yippee
Sunday, July 31, 2011
Saturday, July 30, 2011
day 19/20/21
writing this on SAt, July 30th, a few days behind...
on thurs (day 19) - i think i will go by headings from now on so i do not have to remember the days in training..or maybe i will keep to that as i think the initial reason why i did that was to see changes over time and days into training...will do (bipolar like the great blue heron)
had a massage on WEd PM with Karyn, that went well; my plantar fascia was tight towards heel, as well as calves, we released them and then the run the next AM (thurs) was great...i did the burm on the cement with Red and all was good...i think we went for 30 min, something like that and no issues
at noon on the 19th day i did back squat x 5 - 95,115,135,155,175,199,221,245; rest 1-2 min b/t sets
+
1-10/10-1
110# FS
CTB chin Ups
(6:39) - good power, good workout
day 20 - AM
did a thorough warm up - DROM + roll + stretch + squat as usual, then did a 30 min run with Red over the burm on the cement trail, then came back, went past house and 5 min up Aspen, then back, total was 30 min - 31 min total...all good with calves, feet, etc...kept effort easy
day 21
AM
Airdyne 43 min @ 115-125 bpm - 190-220 watts avg over time, just an easy spin for some easy aerobic work
Noon
Clean grip DL x 1
Power Clean x 1
Press x 1
PP x 1
PJ x 1
(2 sets of each of 95,115,135) as warm up
+
Clean Grip DL x 5
Dips x 10
(3 sets - no weight on dips, DL - build up to 330# x 5, felt heavy for upper back and lats, not too bad for hammies and legs/low back)
+
30 sec amrap DU's (58/57/60)
30 sec rest
30 sec amrap GHD sit ups (14/14/14)
30 sec rest
30 sec amrap KBS - 2pd (15/15/15)
30 sec rest
30 sec row for avg watts (403/413/420)
rest 3:30 x 3
did not feel like a circuit for time today so went with this, all good
day 22 (today)
this AM Red and I ran the Meadows Drive route - 6.6 K, with 2 stops i believe and a little warm up, did it in 34:30 (avg HR was 165, towards end was 170-175 as i pushed last 800 m or so)
felt great for stance, breathing was solid..on July 10 with more stops on purpose i did this route in 36:29...might do this route one more time opposite direction before I go...looking forward to some new routes when in AZ...rest of day is rest and work and thingy at Geoff's place tonight for his new home..
on thurs (day 19) - i think i will go by headings from now on so i do not have to remember the days in training..or maybe i will keep to that as i think the initial reason why i did that was to see changes over time and days into training...will do (bipolar like the great blue heron)
had a massage on WEd PM with Karyn, that went well; my plantar fascia was tight towards heel, as well as calves, we released them and then the run the next AM (thurs) was great...i did the burm on the cement with Red and all was good...i think we went for 30 min, something like that and no issues
at noon on the 19th day i did back squat x 5 - 95,115,135,155,175,199,221,245; rest 1-2 min b/t sets
+
1-10/10-1
110# FS
CTB chin Ups
(6:39) - good power, good workout
day 20 - AM
did a thorough warm up - DROM + roll + stretch + squat as usual, then did a 30 min run with Red over the burm on the cement trail, then came back, went past house and 5 min up Aspen, then back, total was 30 min - 31 min total...all good with calves, feet, etc...kept effort easy
day 21
AM
Airdyne 43 min @ 115-125 bpm - 190-220 watts avg over time, just an easy spin for some easy aerobic work
Noon
Clean grip DL x 1
Power Clean x 1
Press x 1
PP x 1
PJ x 1
(2 sets of each of 95,115,135) as warm up
+
Clean Grip DL x 5
Dips x 10
(3 sets - no weight on dips, DL - build up to 330# x 5, felt heavy for upper back and lats, not too bad for hammies and legs/low back)
+
30 sec amrap DU's (58/57/60)
30 sec rest
30 sec amrap GHD sit ups (14/14/14)
30 sec rest
30 sec amrap KBS - 2pd (15/15/15)
30 sec rest
30 sec row for avg watts (403/413/420)
rest 3:30 x 3
did not feel like a circuit for time today so went with this, all good
day 22 (today)
this AM Red and I ran the Meadows Drive route - 6.6 K, with 2 stops i believe and a little warm up, did it in 34:30 (avg HR was 165, towards end was 170-175 as i pushed last 800 m or so)
felt great for stance, breathing was solid..on July 10 with more stops on purpose i did this route in 36:29...might do this route one more time opposite direction before I go...looking forward to some new routes when in AZ...rest of day is rest and work and thingy at Geoff's place tonight for his new home..
Wednesday, July 27, 2011
day 18
AM run with Red on old 5K road route over Aspen, Rt on 12 mile coulee into Churches Ranch; went about 2K over; then back; stopped every 2-4 min for 20 sec or so; pace i kept was 160-165 bpm avg and felt GREAT.
Key i think was a D-ROM, then crap, then rolling on feet, then squatting, then Garry Gray ankle/calf mobility work with ankle stretched and opposite leg is pumping the knee up high and forward, then side to side, then rotations, little bit of water as well...but anyhow, it felt great, light, on mid foot whole way, kept POSE most of the time.
Rt hamstring little twingy at certain parts and downhill still sore (as it was on the ankle walking yesterday as well) so i think it was the row + the massage that did it, massage today as well, will do things up as well as training at lunch...more to come
Key i think was a D-ROM, then crap, then rolling on feet, then squatting, then Garry Gray ankle/calf mobility work with ankle stretched and opposite leg is pumping the knee up high and forward, then side to side, then rotations, little bit of water as well...but anyhow, it felt great, light, on mid foot whole way, kept POSE most of the time.
Rt hamstring little twingy at certain parts and downhill still sore (as it was on the ankle walking yesterday as well) so i think it was the row + the massage that did it, massage today as well, will do things up as well as training at lunch...more to come
Tuesday, July 26, 2011
day 17
AM Run with Red on burm
160 avg HR, kept pace a little lower due to working out the kinks on the plantar fascia/underfoot
I now think it was irritated by the massage and the tendons that hurt like a bitch on the inside and under the ankle that she was working on; felt like they have not been touched before - seems less like PF and more like some issues there; will go day by day on that one...
Total time - 29 min on the nose with a few walk breaks to get HR to 120, took 10-20 sec each time...maybe a total of 4-5 stops total; wonderful. little darker morning, seems like the sun is coming up later and later now - off to AZ in 1 week!
160 avg HR, kept pace a little lower due to working out the kinks on the plantar fascia/underfoot
I now think it was irritated by the massage and the tendons that hurt like a bitch on the inside and under the ankle that she was working on; felt like they have not been touched before - seems less like PF and more like some issues there; will go day by day on that one...
Total time - 29 min on the nose with a few walk breaks to get HR to 120, took 10-20 sec each time...maybe a total of 4-5 stops total; wonderful. little darker morning, seems like the sun is coming up later and later now - off to AZ in 1 week!
Monday, July 25, 2011
day 16
woke up last night with H at 12:30 AM, i was saying to myself at the time that i need some unbroken quality sleeps for a bit to get sleep caught up again, i am in bed long enough but the wakenings at night by H is making it tough to recover...onward...
so this AM, foot not 100% yet, almost there though so did:
40 min Airdyne @ 200-220 avg watts - not sure of HR, no monitor, will need to wear that each time
starting lactate last time on Sat AM was 0.8 and finished with 2.4, no lactate measures this time
workout at lunch coming; stooping and pushing upper body....
Noon:
A. PC x 3/PP x 3; 90,135,155,175; rest 1 min
B. BP x 3; 95/145/195; rest 2 min
+ 5 rds for time:
15 Push Press - 110#
17 KBS - 1.5 pd
(10:10) - felt easy for breathing, hard on OH muscle endurance...otherwise all good, was fun, good push; will throw in more of these on conditioning days after some weight training work from now on...got to look into schedule for AZ right now as well for training; runs will be easy in AM, training not so much...will "maybe" test foot tomorrow AM; almost 100% i think...
so this AM, foot not 100% yet, almost there though so did:
40 min Airdyne @ 200-220 avg watts - not sure of HR, no monitor, will need to wear that each time
starting lactate last time on Sat AM was 0.8 and finished with 2.4, no lactate measures this time
workout at lunch coming; stooping and pushing upper body....
Noon:
A. PC x 3/PP x 3; 90,135,155,175; rest 1 min
B. BP x 3; 95/145/195; rest 2 min
+ 5 rds for time:
15 Push Press - 110#
17 KBS - 1.5 pd
(10:10) - felt easy for breathing, hard on OH muscle endurance...otherwise all good, was fun, good push; will throw in more of these on conditioning days after some weight training work from now on...got to look into schedule for AZ right now as well for training; runs will be easy in AM, training not so much...will "maybe" test foot tomorrow AM; almost 100% i think...
day 15
Sunday at 11am-Noon
had thoughts last night about doing a time trial as this weekend was supposed to be a hard 5K run in the notes so decided to do a tester:
60 min row for meters
Did - 14, 682 meters
Avg speed - 2:02.6
Avg watts - 189.9
Score - 1.13 (BWT - 168 # weighed in AM)
will test this one every 2 weekends i think on the longer Sunday workout after the harder Saturday 5K that is scheduled each time...was suprised that breathing was not an issue but muscle endurance was...abs at last 10 min were done, where i stroked and on end of stroke to tighten them to start again, they were done, almost on the point of being so fatigued that they were strained...so shortened stroke every now and then without leaning back and still avergaged 1:56 at that time but got tired fast
avg HR was 150 ish for first little while, then 160-165 for a while then creeped and held steady at 175 ish for most of the last 20-30 min...finished at 181 and within 1 min HR was at 120 again...so just muscle endurance was issue; not overall fatigue...interesting...will do 15K next time!
day 14
Saturday AM:
did Airdyne for 35 min this AM @ avg 140-150 bpm HR i think (writing this on Monday AM)...was a good sweat session, Rt PF still a little sore towards Rt heel just where it attaches, walking on floor fine, in berks a little harder and rolling on it a little painful, more rolling and resting needed
Noon:
A1. Squat Snatch x 1/OHS x 5; rest 15 sec (95,95,115,115,135,135,135)
A2. 10 chin ups x 5-7 sets; rest 2-3 min
B. 30 wall balls, rest 2 min x 3
C. 8 toes to bar; rest 1 min x 5
will try from Monday onward to keep on track and report a little more
did Airdyne for 35 min this AM @ avg 140-150 bpm HR i think (writing this on Monday AM)...was a good sweat session, Rt PF still a little sore towards Rt heel just where it attaches, walking on floor fine, in berks a little harder and rolling on it a little painful, more rolling and resting needed
Noon:
A1. Squat Snatch x 1/OHS x 5; rest 15 sec (95,95,115,115,135,135,135)
A2. 10 chin ups x 5-7 sets; rest 2-3 min
B. 30 wall balls, rest 2 min x 3
C. 8 toes to bar; rest 1 min x 5
will try from Monday onward to keep on track and report a little more
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