Tempo Run on Hilly Urban Street
.75 mile warm up and cool down 8:15/mile
2 miles - 16:24
1st mile- 8:16
2nd mile - 8:08
Temp hot, quick tempo run before sleep/work tonight. Legs and core are sore from yesterday. I think bette than last tempo run.
6/9/11
6/8/11
June 8 Strength Training Combining Upper and Lower
Hand Stand Push Ups ( Against the Wall ) 3x5
Working on Pistols, progression off a box - 2x5
Overhead Squat - 45x10, 65x8, 95x5, 95x5, 95x5, 95x5, 95x5
Power Clean - 3x3 #135
GPP Work- Rope Pull Ups - 10, 7, 8
Dips - 10, 10, 10
Sled Drags ( 100 lb ) 100 feet, 100 feet, 100 feet
Had to combine my upper and lower strength training this week because of time, work ect. My training partner is on vacation. We will be picking up with heavy squats next week!
Working on Pistols, progression off a box - 2x5
Overhead Squat - 45x10, 65x8, 95x5, 95x5, 95x5, 95x5, 95x5
Power Clean - 3x3 #135
GPP Work- Rope Pull Ups - 10, 7, 8
Dips - 10, 10, 10
Sled Drags ( 100 lb ) 100 feet, 100 feet, 100 feet
Had to combine my upper and lower strength training this week because of time, work ect. My training partner is on vacation. We will be picking up with heavy squats next week!
6/7/11
Thoughts, News Outlook for the future ( Damn Cuboid )
I went to see the Podiatrist for my follow up today. After 5 doctors he appeared to be close to a diagnosis. Last time he felt that I had Fibromatosis hard knots of scar tissue in the Plantar Fascia. A situation that has no cure, only trying to treat the symptoms. Although I was discourage that I had a life long issue I was ready to get back to training, it just would mean living with pain.
Today He did an Ultrasound on my foot and found that the Cuboid Bone is pressing down into the plantar fascia from the top, causing irritation and pain. A condition that is worse by prolonged standing on hard surface, such as my workweek.
The good news, is after a custom orthotic designed to alleviate pressure in this area, the problem "should" clear up. I can wear this devise to run or stand on my feet at work. The hope is that over some time the pain will subside. It will take four week to make them, so my hope is to be back pain free by summers end if not sooner.
So I will continue to train at a moderate base, keeping on the sharp edge of ramping up my miles for something this fall or winter. I know where my training needs to be before I toe the next stating line and I will not stand there without the proper build up.
So great news for me, will be writing more of my training template soon.......
Today He did an Ultrasound on my foot and found that the Cuboid Bone is pressing down into the plantar fascia from the top, causing irritation and pain. A condition that is worse by prolonged standing on hard surface, such as my workweek.
The good news, is after a custom orthotic designed to alleviate pressure in this area, the problem "should" clear up. I can wear this devise to run or stand on my feet at work. The hope is that over some time the pain will subside. It will take four week to make them, so my hope is to be back pain free by summers end if not sooner.
So I will continue to train at a moderate base, keeping on the sharp edge of ramping up my miles for something this fall or winter. I know where my training needs to be before I toe the next stating line and I will not stand there without the proper build up.
So great news for me, will be writing more of my training template soon.......
June 6 Endurance Run
Endurance Run 7 miles - 1:16:38 10:58/ mile average
1st 3.5 mile - 37:46
2nd 3.5 mile - 38:51
Endurance urban run. Hills, traffic and stoplights. I love running at night. One can be more aware of surroundings and stay in control of their personal area. The run became a little difficult around mile 6. Ran on a full stomach and drank 20 oz of water.
1st 3.5 mile - 37:46
2nd 3.5 mile - 38:51
Endurance urban run. Hills, traffic and stoplights. I love running at night. One can be more aware of surroundings and stay in control of their personal area. The run became a little difficult around mile 6. Ran on a full stomach and drank 20 oz of water.
6/3/11
June 3 Endurance Run
Endurance Run 6 miles - 1:02:27
10:25 mile
Ran at Riverside, temperature was 97 degrees. IPOD died 2 minuets into the run so I had to suck it up. It was crazy hot, tried to keep the pace around 10:00/miles but fluctuated between 9:50 -10:30, hard to hold a pace today.
10:25 mile
Ran at Riverside, temperature was 97 degrees. IPOD died 2 minuets into the run so I had to suck it up. It was crazy hot, tried to keep the pace around 10:00/miles but fluctuated between 9:50 -10:30, hard to hold a pace today.
6/2/11
June 2 Strength Training Lower Body
Warm up - 55 lb KB swing 2x30
Box Squats with Green Bands # 55 2x6
Squat - 135x8, 175x7, 175x7, 175x6, 175x7
Box Jumps - 5x3 working up to max height of two boxes plus to plates
Box Squats with Green Bands # 55 2x6
Squat - 135x8, 175x7, 175x7, 175x6, 175x7
Box Jumps - 5x3 working up to max height of two boxes plus to plates
June 1 Run
Tempo Run
2 miles - 16:48 8:24/mile
8:18 first Mile
8: 33 2nd Mile
Hilly Streets, felt slow. 3/4 mile warm up and cool down
2 miles - 16:48 8:24/mile
8:18 first Mile
8: 33 2nd Mile
Hilly Streets, felt slow. 3/4 mile warm up and cool down
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