Went for a slow run at lunch with Val! It was a gorgeous 55 degree day, and Val asked me to come with her for her first ever run in the great outdoors.
She's been walking, and biking, and using the elliptical at her training appointments, but after a while it was hard for her to get her heart rate up to where her trainers wanted it. At that point I suggested she just run for a few minutes at a pop. Which seemed to help.
At some point when I was talking with my neighbor about running St. Patricks Day Dash, she committed to it too!!! She's been working hard at Couch To 5K (in her own interpretation), she's really paranoid about the distance since the dash is 3.75, not 3.1, so she's been adding extra intervals, or as the runs intervals have gotten harder, she's walking till she gets to the mileage. Hopefully first 20 minute run on this Saturday!
We ran/walked 2.3 miles around the neighborhood for her first outdoor run, and her first back to back run. I was able to give her some advice about her breathing on the run, that will hopefully resolve some side stitch issues, but other than that she's doing great!
Wednesday, February 4, 2009
Tuesday, February 3, 2009
2/2 Workout and Run
Went to the Gym Monday for a Personal Training session, and a new workout, and then a run.
Ow. He mixed some things up, and switched out exercises, and it was a very tough workout. Not really looking forward to two weeks of this.
Warmed up with 3 miles on the bike, 88 watts, 90+ rpms, at a 5 resistance.
New workout:
Core & Balance
-Crunches on the Yoga Ball
-Side Planks
-That stand on one leg and extend the other leg balance thing, but now I have to turn 30 to 45 degrees to the side and do it.
-Hops to front and rear. Hop to one leg hold 3 sec, hop back hold 3 sec. repeat. keep feet pointed forward.
-Hops to left and right. Hop to one leg hold 3 sec, hop back hold 3 sec. repeat. keep feet pointed forward.
-Hops to left rear and right rear. Hop to one leg about 120 degrees to a side hold 3 sec, hop back straight hold 3 sec. repeat. keep feet pointed appropriately.
Strength
-Slow Pushups. 4 counts, hold 2, 1 up
-Functional Trainer Rows (these feel more effective than the dumbbell rows I had been doing
-Functional Trainer shoulder presses
-Squats
Ran 5 on the treadmill, doing the HR training thing as usual. 1:00:14 (12:03/mile) for the run. Really hot inside the gym. Apparently I'm already getting used to outside again.
Ow. He mixed some things up, and switched out exercises, and it was a very tough workout. Not really looking forward to two weeks of this.
Warmed up with 3 miles on the bike, 88 watts, 90+ rpms, at a 5 resistance.
New workout:
Core & Balance
-Crunches on the Yoga Ball
-Side Planks
-That stand on one leg and extend the other leg balance thing, but now I have to turn 30 to 45 degrees to the side and do it.
-Hops to front and rear. Hop to one leg hold 3 sec, hop back hold 3 sec. repeat. keep feet pointed forward.
-Hops to left and right. Hop to one leg hold 3 sec, hop back hold 3 sec. repeat. keep feet pointed forward.
-Hops to left rear and right rear. Hop to one leg about 120 degrees to a side hold 3 sec, hop back straight hold 3 sec. repeat. keep feet pointed appropriately.
Strength
-Slow Pushups. 4 counts, hold 2, 1 up
-Functional Trainer Rows (these feel more effective than the dumbbell rows I had been doing
-Functional Trainer shoulder presses
-Squats
Ran 5 on the treadmill, doing the HR training thing as usual. 1:00:14 (12:03/mile) for the run. Really hot inside the gym. Apparently I'm already getting used to outside again.
1/31 Long Run
Another late night long run. Val ran in the morning (oops, still need to post about that...), so I ran in the evening. The plan was for Val to put Kailtyn down so I could run early, but that just didn't work, and then I was rumbly in the tumbly for a bit.
Started around 9pm. A bit chilly at 39 (I've gotten used to the gym). Doubled up technical shirts, and wore my light gloves. Pouches in the bottle carrier were perfect for the iPhone. Brought gels as backup. I'm really trying to run these 'shorter' long runs with no supplementation. Especially when I'm doing the low HR thing. I read (and probably misinterpreted) somewhere that this is the prefect combination to teach your body to better consume fat for fuel on runs.
First loop was outstanding. Well under 11 minute miles on average, and only uncomfortable towards the end as I rerealized the challenge of long runs in residential areas. No discreetly located trees or shrubs. :) I found one on the start of the second loop, and only had one car go by.
Second loop was slower ( 11:30 ish average). I felt like my legs really started to get tired around mile 9. A GU might have been a good idea, but hey, experimentation is what long runs are for, right?
Started around 9pm. A bit chilly at 39 (I've gotten used to the gym). Doubled up technical shirts, and wore my light gloves. Pouches in the bottle carrier were perfect for the iPhone. Brought gels as backup. I'm really trying to run these 'shorter' long runs with no supplementation. Especially when I'm doing the low HR thing. I read (and probably misinterpreted) somewhere that this is the prefect combination to teach your body to better consume fat for fuel on runs.
First loop was outstanding. Well under 11 minute miles on average, and only uncomfortable towards the end as I rerealized the challenge of long runs in residential areas. No discreetly located trees or shrubs. :) I found one on the start of the second loop, and only had one car go by.
Second loop was slower ( 11:30 ish average). I felt like my legs really started to get tired around mile 9. A GU might have been a good idea, but hey, experimentation is what long runs are for, right?
1/30 Run
A very late run on Friday. Went to the gym to workout first once Kaitlyn went to sleep, so I got a late start. Hammered out the workout and then instead of running on the treadmill, I decided to try something different. Filled up my handheld, threw my gear in the car and ran outside. I got started around 1015pm, and ran around the 'block' and then drove home.
It was just warm enough for compression shorts and long sleeve technical shirt. Gloves would have been nice, and so would a holster for the iPhone. Again, Pandora was a nice musical background. Only had to fast forward once, and bookmarked two new songs.
A very nice run overall. 1:08:16 (11:03/mile) for 6.18 (Garmin matches my mapmyrun/gmap-pedometer distance perfectly) at an average heart rate of 150 (max should be 154). Remembered to turn on auto lap, so I have splits, and they were pretty consistent, best was 10:28, works was 11:31. All aerobic. Much faster times than inside. Different muscles combinations on the treadmills? Lower temp?
It was just warm enough for compression shorts and long sleeve technical shirt. Gloves would have been nice, and so would a holster for the iPhone. Again, Pandora was a nice musical background. Only had to fast forward once, and bookmarked two new songs.
A very nice run overall. 1:08:16 (11:03/mile) for 6.18 (Garmin matches my mapmyrun/gmap-pedometer distance perfectly) at an average heart rate of 150 (max should be 154). Remembered to turn on auto lap, so I have splits, and they were pretty consistent, best was 10:28, works was 11:31. All aerobic. Much faster times than inside. Different muscles combinations on the treadmills? Lower temp?
Thursday, January 29, 2009
Finally, A Run Around the Lake
My boss, Jim, got a Polar watch with foot pod and HR monitor, and has been badgering me the entire time I've been sick to do a run around the lake. We finally got out there on Wednesday. Nice run. Slow, but nice.
did 6.38 in 1:14 (11:35/mile ish) according to the Garmin (First time I've really been able to play with the GPS). The map generated in Training Center blows, but the data is pretty awesome! Need to figure out how to really stop a workout so I don;t accidentally hit the lap button and get 18 hours of nothing screwing up my charts. And making me go insane because it wouldn't import the data to the computer because it was still running.
HR got as high as 162 or so, which is higher than it should be by 8 points, and had to walk a couple times to bring it down. Dang hills. Average was 151, so that should help, right? :)
Stopped a couple of times to tie shoes shoes, for lights, walked for Jim's foot numbness issue, walked for my heart rate. Just a very relaxed run. In the 40s and very comfortable once we got running.
Changing the lacing seems to have solved the problems only have problems with the knee after sitting/getting up and the feet are just sore and healing.
did 6.38 in 1:14 (11:35/mile ish) according to the Garmin (First time I've really been able to play with the GPS). The map generated in Training Center blows, but the data is pretty awesome! Need to figure out how to really stop a workout so I don;t accidentally hit the lap button and get 18 hours of nothing screwing up my charts. And making me go insane because it wouldn't import the data to the computer because it was still running.
HR got as high as 162 or so, which is higher than it should be by 8 points, and had to walk a couple times to bring it down. Dang hills. Average was 151, so that should help, right? :)
Stopped a couple of times to tie shoes shoes, for lights, walked for Jim's foot numbness issue, walked for my heart rate. Just a very relaxed run. In the 40s and very comfortable once we got running.
Changing the lacing seems to have solved the problems only have problems with the knee after sitting/getting up and the feet are just sore and healing.
Wednesday, January 28, 2009
1/27 Run
Still well enough to run. :)
Another unpleasant, slow run. I fully get that I'm coming back from being sick, and this is base building, but geeze...
I may have hosed myself for this training cycle by doing this base building. Apparently I didn't do enough reading, and this base building should take 8 to 12 weeks. I certainly don't have that long. Especially after having lost 2 weeks of training. I need to do some more research, but I'm thinking I may just switch back to something more similar to last training cycle. Maybe heart rate based.
I've been noticing some things and I thing my current aches and pains may be accidentally self inflicted. I relaced my shoes a few months back to deal with some pain from across the top of my food. (Darned exposed nerve assembly.) That may be the problem. The knobs (self diagnosed as being an accessory navicular (an extra bode in the foot) are rubbing as the shoes move, because the lacing isn't tight enough. This is also causing me to not get enough support from the shoe when my ankle collapses, which is stressing the inside of the knee. I've relaced the shoes, and this run seemed much less painful.
I started the run with a high HR for no apparent reason, and that meant the high end here was pretty slow.
5 miles
6.0 max (blip)
4.0 low
4.6(?) average
Another unpleasant, slow run. I fully get that I'm coming back from being sick, and this is base building, but geeze...
I may have hosed myself for this training cycle by doing this base building. Apparently I didn't do enough reading, and this base building should take 8 to 12 weeks. I certainly don't have that long. Especially after having lost 2 weeks of training. I need to do some more research, but I'm thinking I may just switch back to something more similar to last training cycle. Maybe heart rate based.
I've been noticing some things and I thing my current aches and pains may be accidentally self inflicted. I relaced my shoes a few months back to deal with some pain from across the top of my food. (Darned exposed nerve assembly.) That may be the problem. The knobs (self diagnosed as being an accessory navicular (an extra bode in the foot) are rubbing as the shoes move, because the lacing isn't tight enough. This is also causing me to not get enough support from the shoe when my ankle collapses, which is stressing the inside of the knee. I've relaced the shoes, and this run seemed much less painful.
I started the run with a high HR for no apparent reason, and that meant the high end here was pretty slow.
5 miles
6.0 max (blip)
4.0 low
4.6(?) average
Tuesday, January 27, 2009
Ahhh, Finally, A Run
After a full second week off, and with only one (crappy) run in the last 12 days, I finally felt well enough to get back to the gym (on Monday) and start spinning back up. I had one of those 'fill your comforter with sweat' nights on Friday or Saturday, and started on the path to feeling better the next day.
Got to the gym about 8:45 and got started with my workout, first. My left knee, which, if you recall, acted up very badly last Monday seemed to be behaving itself with a week off, so given my self diagnosis of Runners Knee I hopped on the bike for my warm up. Holy effing crap, that hurt. You're supposed to be able to ride with runners knee. I did 5 minutes (88watts, 1ish miles), to get warmed up and it started to ease out a little, but I was really starting to pay attention to where the pain was coming from.
I had walked to Seattle Running Company (mile or so each way) at lunch to see if they had any good running books to help me train for the next few marathons. I ended up getting Daniels' Running Formula and a few magazines. One of the magazines had an add that implied that knee pain might be attachment points soft tissue, not the rubbing that is Runners Knee. I realized that most/all of the pain is actually on the surface of the kneecap, around the top edges. This is a more serious version of the 'bruised' feeling I've had before. The implication from the ad was that this was a thigh tightness/stretching issue. Needless to say I'm hammering on my thighs with the roller now.
Back to the workout...
Did the workout for a few weeks ago, adding straight leg raises for my thighs (supposedly really good for preventing Runners Knee). It hurt bringing my knee in and out of the bent position, but it started to work itself out. Did everything else, and added push ups at the end. one good set of 20 as I recall, then a mostly 'supported' set of push ups.
There were a bunch of trainers off shift doing their workout while I was doing mine. Just crazy. Plyometric jumps up to platforms, etc. One of the gals was doing deep squats holding a dumbbell to her chest. Best phrase I've ever heard for form/hard work: ATG - "Ass To Grass", her partner admonished her with that a few times.
Finally got in the treadmill, and my knee is actually mostly cooperating. Got on the treadmill and learned very quickly that my psychological endurance was more beat up than my physiological endurance. This was a long, 'I wanna go home' kind of run. It didn't help that I had to run so effing slow again. Back to the beginning with some of this Base Training. Did
5 miles
max: 6.6 (blip)
lots at 5.6
min: 4.0 bottom
avg: 4.4
Other than my knee, I have these 'knobs/bones/protrusions on my feet just above my arch, below the ankle, and they have been aggravated for the last few weeks as well. This was a painful run for them.
Thank goodness for Pandora on the iPhone, because the selection of tunes in the 'iPod' just blows. I really need to spend some time getting a better batch of tunes loaded up
Got to the gym about 8:45 and got started with my workout, first. My left knee, which, if you recall, acted up very badly last Monday seemed to be behaving itself with a week off, so given my self diagnosis of Runners Knee I hopped on the bike for my warm up. Holy effing crap, that hurt. You're supposed to be able to ride with runners knee. I did 5 minutes (88watts, 1ish miles), to get warmed up and it started to ease out a little, but I was really starting to pay attention to where the pain was coming from.
I had walked to Seattle Running Company (mile or so each way) at lunch to see if they had any good running books to help me train for the next few marathons. I ended up getting Daniels' Running Formula and a few magazines. One of the magazines had an add that implied that knee pain might be attachment points soft tissue, not the rubbing that is Runners Knee. I realized that most/all of the pain is actually on the surface of the kneecap, around the top edges. This is a more serious version of the 'bruised' feeling I've had before. The implication from the ad was that this was a thigh tightness/stretching issue. Needless to say I'm hammering on my thighs with the roller now.
Back to the workout...
Did the workout for a few weeks ago, adding straight leg raises for my thighs (supposedly really good for preventing Runners Knee). It hurt bringing my knee in and out of the bent position, but it started to work itself out. Did everything else, and added push ups at the end. one good set of 20 as I recall, then a mostly 'supported' set of push ups.
There were a bunch of trainers off shift doing their workout while I was doing mine. Just crazy. Plyometric jumps up to platforms, etc. One of the gals was doing deep squats holding a dumbbell to her chest. Best phrase I've ever heard for form/hard work: ATG - "Ass To Grass", her partner admonished her with that a few times.
Finally got in the treadmill, and my knee is actually mostly cooperating. Got on the treadmill and learned very quickly that my psychological endurance was more beat up than my physiological endurance. This was a long, 'I wanna go home' kind of run. It didn't help that I had to run so effing slow again. Back to the beginning with some of this Base Training. Did
5 miles
max: 6.6 (blip)
lots at 5.6
min: 4.0 bottom
avg: 4.4
Other than my knee, I have these 'knobs/bones/protrusions on my feet just above my arch, below the ankle, and they have been aggravated for the last few weeks as well. This was a painful run for them.
Thank goodness for Pandora on the iPhone, because the selection of tunes in the 'iPod' just blows. I really need to spend some time getting a better batch of tunes loaded up
Subscribe to:
Posts (Atom)
