Light run today, continue active recovery. Lots of stretching and Ice
Run easy 5K with Mike. 28:00 9:12/mile
4/28/11
4/27/11
April 25th Strength Training Lower Body
Squat - 115x10, 135x8, 155x5, 175x3, 185x3
KB Swing #55 15, 15, 15
Reverse Hyperextension - 10
Toes to Bar - 8, 6, 6
4/24/11
April 24th Interval Run
Training is slow and scaled back currently. New Baby in the house!
Continue to run through active recovery. Doc identified a knot deep in the plantar fascia, now we will try to correct it.
.75 mile warm up easy pace
4x400 m with 2min rest
1:46
1:39
1:36
1:37
.75 mile cool down
Stretch/ Roll out calves / Ice foot
I have not run intervals in months, felt good. Some mild foot discomfort. Ran around 85% looking forward to getting my 400 m back under 1:30
Continue to run through active recovery. Doc identified a knot deep in the plantar fascia, now we will try to correct it.
.75 mile warm up easy pace
4x400 m with 2min rest
1:46
1:39
1:36
1:37
.75 mile cool down
Stretch/ Roll out calves / Ice foot
I have not run intervals in months, felt good. Some mild foot discomfort. Ran around 85% looking forward to getting my 400 m back under 1:30
4/20/11
April 20th Run
Run 5K easy pace - 30:00
Ran for the first time in 18 days. Slow and short. Foot still hurt a bit. Doc says light running is ok during this healing process. I like that better than sitting around for a month and still be hurting. Active recovery. Felt good to run!
Ran for the first time in 18 days. Slow and short. Foot still hurt a bit. Doc says light running is ok during this healing process. I like that better than sitting around for a month and still be hurting. Active recovery. Felt good to run!
4/19/11
April 19th Strength Training Upper Body
Rope Climb 15 ft - 6 climbs mixture of arms only and double rope climb
Rope Pull ups - holding both ropes 3x3
Deadlift Bent Row Power clean combo - #95 - # 115 --- 3x5
Suit case lifts - 3x5
GHD sit ups with #20 medicine ball throw 10, 10
Rope Pull ups - holding both ropes 3x3
Deadlift Bent Row Power clean combo - #95 - # 115 --- 3x5
Suit case lifts - 3x5
GHD sit ups with #20 medicine ball throw 10, 10
4/14/11
April 14 Strength Training Upper Body
Warm up with push ups
15 foot Rope climb- 4 climbs/ 3 with arms only
Hand stand push ups- 3x5
Superset Rope pullups/dips - 8/10 8/10 5/9
Hand over hand sled pulling
Tire Flipping x 6 minuets to failure
15 foot Rope climb- 4 climbs/ 3 with arms only
Hand stand push ups- 3x5
Superset Rope pullups/dips - 8/10 8/10 5/9
Hand over hand sled pulling
Tire Flipping x 6 minuets to failure
4/13/11
April 13 Alternate Endurance Day - Swimming
Freestyle swim - 30 minuets
Pool Running with waist flotation device - 15 minuets
Swimming went ok, stated to get my breathing down by the end of 30 minuets. I could see this as a supplement to running but not an every day thing. However this is to be my long endurance exercise for the month of April
Pool Running with waist flotation device - 15 minuets
Swimming went ok, stated to get my breathing down by the end of 30 minuets. I could see this as a supplement to running but not an every day thing. However this is to be my long endurance exercise for the month of April
4/12/11
April 12 Strength Training Lower Body
Stiff Leg Deadlift - #225 3x5
Reverse Hyperextension holding #10 weight - 10, 10 , 8
KB swing # 53 - 10, 10, 10
Squats with green band # 95 - 3x3
Deep Squat - # 115 1x20
Sled pulls 100-200 feet - # 180 - 4 trips various grips
Strained low back on deadlifts, pre-exhausted posterior chain making the squat very hard. First time to use the new sled, very difficult. I saw stars on the last trip, close to nausea. Spent 30 minuets rolling out lower back and TP work.
Reverse Hyperextension holding #10 weight - 10, 10 , 8
KB swing # 53 - 10, 10, 10
Squats with green band # 95 - 3x3
Deep Squat - # 115 1x20
Sled pulls 100-200 feet - # 180 - 4 trips various grips
Strained low back on deadlifts, pre-exhausted posterior chain making the squat very hard. First time to use the new sled, very difficult. I saw stars on the last trip, close to nausea. Spent 30 minuets rolling out lower back and TP work.
4/11/11
April 10th Swimming
Since my foot is still hurting I saw the doctor again this week. This one feels it is a non-typical case of plantar fasciitis. Running combined with being on my feet at work 12 hours a night has led to a chronic foot issue, for 6 months now. The symptoms are not like the classic PF, frustrating to try and figure out what to do.
So for now the plan is one month rest from running, I will reassess first week of May.
New endurance prescription will be swimming and rowing
Today swam for 30 minuets easy pace, ugly form. Lots of room for improvement in technique
So for now the plan is one month rest from running, I will reassess first week of May.
New endurance prescription will be swimming and rowing
Today swam for 30 minuets easy pace, ugly form. Lots of room for improvement in technique
4/9/11
April 7 Strength Training Lower Body
# 33 KB Squats x5 walk 3 steps 50 feet
100 feet walk with # 33 KB in the rack position
100 feet Farmer walk with # 53 KB
# 33 KB Deadlifts x 10 walk 3 steps 50 feet
Lunge to Over head Press with 33 lbs
Squat Jumps with #20 weight vest then drop vest continue to failure
100 feet walk with # 33 KB in the rack position
100 feet Farmer walk with # 53 KB
# 33 KB Deadlifts x 10 walk 3 steps 50 feet
Lunge to Over head Press with 33 lbs
Squat Jumps with #20 weight vest then drop vest continue to failure
4/5/11
April 5 Strength Training Upper Body
First work out since 50K DNF
Felt at about 75-80%, endurance is weaker
15 foot rope climb - 4 ( one hand/hand only)
Bench press with green bands - 5x5 @ # 135
Close Grip Bench Press - 2x5 @ # 135
Ring Dips- 8, 8, 8
Partner Assisted Hand Stand Walks - 25 feet x3
Sled Drags - 50 feet 135# x 3
Felt at about 75-80%, endurance is weaker
15 foot rope climb - 4 ( one hand/hand only)
Bench press with green bands - 5x5 @ # 135
Close Grip Bench Press - 2x5 @ # 135
Ring Dips- 8, 8, 8
Partner Assisted Hand Stand Walks - 25 feet x3
Sled Drags - 50 feet 135# x 3
4/3/11
Failure DNF - April 2, 2011
Lake McMurtry 50K Trail Race
This race optimized my thoughts on running. It broke me down and reveled my weakness..........
DNF my second 50K trail race in 6 months. It appears to be similar issues related to late stage nausea and weakness that I am unable to recover from.
This race started great, I had researched and practiced what I thought I needed from the previous lessons learned. The weather was warm, I got up early ate my usual breakfast worked on mobility and drove to Stillwater. The race started fast and for the first couple of miles things were quicker than I wanted so I dropped back and found my pace. I was drinking water, carrying my two 20oz bottles and filling them often. I took 2 S-caps every hour and ate my standard Peanut Butter/Bread M&M combo that has worked well for me all year.
There were four 7.5 mile loops, first loop took 1.5 hours, second loop took 1:40 min and then third loop took 2 hours.
I encountered my issues on the back half of this last loop. I began to feel weaker and noticed I was walking more. I tried to eat at hour 3 but was unable to get down my usual. At an aid station I felt hungry and ate 2 potato chips and 2 drinks of a coke and felt great for about 3 miles, running again. I tried to repeat it at the next aid station but it did not have the same effect. At this point I became very nauseated and just wanted to make it back to the middle, sit down and regroup. All my family was there and very supportive, felt I let some people down. I continued to be nauseated, tried eating salt, sipping cold drinks nothing helped. It was pointed out that although it was 81 degrees and I had been running for several hours I was not sweating. This alarmed me knowing what this is a sign of. So I stopped my Garmin and climbed into the car. I started throwing up and it was nothing but yellow stomach bile. All though I thought I was drinking and it felt my stomach was full, it was not and I was really dehydrated.
On the way home I drank about 75oz of cold 7-up which is fast becoming my failure recovery drink.
Waking up Sunday the 3rd I am very sore all over, I know that I pushed my limit.
Notes of interest and thoughts:
Dry skin, no urine, weakness, 3 pound weight loss, nausea, empty stomach = Significant Dehydration
Need to learn to pound water in later stages, high mileage This may be a learned physiologic skill that I need to work on.
This is the second time this has happened - pattern?
Positive note, my foot did not hurt at all, today it is sore but during the race if felt normal.
Taking some time off from running, seeing a doctor next week for my foot. Have a big event forthcoming, I will continue to train for strength and endurance and build up running this spring once my foot is back to normal
Still have not perfected the 50 mile and less distance. Not ready for the big one.
This race optimized my thoughts on running. It broke me down and reveled my weakness..........
DNF my second 50K trail race in 6 months. It appears to be similar issues related to late stage nausea and weakness that I am unable to recover from.
This race started great, I had researched and practiced what I thought I needed from the previous lessons learned. The weather was warm, I got up early ate my usual breakfast worked on mobility and drove to Stillwater. The race started fast and for the first couple of miles things were quicker than I wanted so I dropped back and found my pace. I was drinking water, carrying my two 20oz bottles and filling them often. I took 2 S-caps every hour and ate my standard Peanut Butter/Bread M&M combo that has worked well for me all year.
There were four 7.5 mile loops, first loop took 1.5 hours, second loop took 1:40 min and then third loop took 2 hours.
I encountered my issues on the back half of this last loop. I began to feel weaker and noticed I was walking more. I tried to eat at hour 3 but was unable to get down my usual. At an aid station I felt hungry and ate 2 potato chips and 2 drinks of a coke and felt great for about 3 miles, running again. I tried to repeat it at the next aid station but it did not have the same effect. At this point I became very nauseated and just wanted to make it back to the middle, sit down and regroup. All my family was there and very supportive, felt I let some people down. I continued to be nauseated, tried eating salt, sipping cold drinks nothing helped. It was pointed out that although it was 81 degrees and I had been running for several hours I was not sweating. This alarmed me knowing what this is a sign of. So I stopped my Garmin and climbed into the car. I started throwing up and it was nothing but yellow stomach bile. All though I thought I was drinking and it felt my stomach was full, it was not and I was really dehydrated.
On the way home I drank about 75oz of cold 7-up which is fast becoming my failure recovery drink.
Waking up Sunday the 3rd I am very sore all over, I know that I pushed my limit.
Notes of interest and thoughts:
Dry skin, no urine, weakness, 3 pound weight loss, nausea, empty stomach = Significant Dehydration
Need to learn to pound water in later stages, high mileage This may be a learned physiologic skill that I need to work on.
This is the second time this has happened - pattern?
Positive note, my foot did not hurt at all, today it is sore but during the race if felt normal.
Taking some time off from running, seeing a doctor next week for my foot. Have a big event forthcoming, I will continue to train for strength and endurance and build up running this spring once my foot is back to normal
Still have not perfected the 50 mile and less distance. Not ready for the big one.
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