Okay, so the goal for this week is to NOT have dead-dead-dead legs, but to have quality, fast workouts. Also, fun things I'm doing this week include riding bikes with Natalya (yay!) and taking the GRE (grrr).
(Monday, 17 September)
AM: Rode bikes with Natalya at the RB. Fun times. I love bicycles. Also ate a bunch of muffins. After second breakfast, did some sample GRE stuff. Glad I did -- turns out I was answering all the antonym questions with synonyms! D'oh!
PM: ran down to NF from Wilson, did 2 miles barefoot (calves a little sore -- don't overdo it next time!) then Lorain loop with Susan et al, which was a little fast for my taste. Came back early (on Virginia) because I thought I was going to throw up. I have to take better care of myself! That means drinking water and eating EVEN if I'm sitting at the computer all day. Ran home reeeal slow. I miss the longer runs like this from the summer.
(Tuesday, 18 September)
AM: off
PM: mile repeats at Lacy. 6.49, 52, 54, 50. Legs not super snappy, and calves a little sore from the 2 miles barefoot yesterday. It was hard to be lonely. One group 5-10 seconds ahead, another 10-15 behind. Maybe I should have tried harder to stay with the front group. In hindsight, I probably could have done it. I'll keep that in mind for the rest of the workouts this week. I tended to fall off after about 800m, physically and mentally. Tried to use the straightaway on the grass going up to the second loop to lift knees and bend over a bit at the waist.
(Wednesday, 19 September)
AM: easy Lacy long way down San Marino and up Virginia to make it just over 40 minutes. Legs feel okay, and there's not as much calf soreness as I expected. I'm a little worried about the group, though, because I'm noticing an inability to chill out on easy runs. Like today was supposed to be eeeeasy to give the legs a rest, and I noticed a few folks really pushing it out front, which was probably fine for them, but then the ones around me were breathing way too hard. I need to find a way to communicate when easy really means easy.
PM: off. GRE.
(Thursday, 20 September)
AM: 2 on 1 off times 8 at Garfield. Tried to keep it going on the 5th -6ths, which was hard. Got easier again, though. Maybe went too hard on the first few, but that's more race-like I suppose. Was trying to work on form and such. 10 might have been better.
PM: after nap, tendon really hurt on left knee between patella/quad. I think this is the same injury which happened 4/10 of last year. Excerpt from that week's log:
| 4/10/2007 | 600/400/300 x 3 with 3-5 min recov (3.30 for the 4, jog 100m for the 3). Supposed to stay on 90s for the 6's but couldn't. 2.19/86/63, 2.18/90/63, 2.17/90/62. |
| 4/10/2007 | update: since ~ 1pm my right knee, just above the joint and below the quad, is incredibly painful, esp. when bending. Prog. worse throughout the day. Iced. |
| 4/11/2007 | aqua jog with K 30 minutes with floaty thing. Surprisingly this didn't hurt QT. Going to stop taking anti-inflam. and see what happens. |
| 4/12/2007 | ran a bit on the knee, felt better on flat than grass. 2 on 2 off times 7 during 30min swimjog. definite improvement on shoulder and QT. |
| 4/13/2007 | heated & US knee, iced shoulder, prerace. Took it easy, no pain. Hoping to continue to improve tomorrow. |
| 4/15/2007 | biked to warm up, abs and weights at gym. calves sore from 1500/spikes. |
| 4/16/2007 | 50 min at track just in case knee hurt, which it didn't. listened to the radio and was frustrated. |
It's funny that both times it struck during the day right after a shorter, faster workout. Maybe I can nip this one a little quicker than last time. Looks like I raced on it only 4 days later, so it must not have been that bad. Ran a little bit on it on the NF after Andres taped it and it felt okay after I warmed up.
(Friday, 21 September)
Took some ibuprofen last night and this morning, and stayed off the knee, and it seemed fine when I woke up. Got it taped by Erin - awesome tape job - but didn't have time to ice before (iced after, though). Felt fine on the run, a couple of times it wiggled free of the tape a bit but no major irritation. Nice to run with Perrin and Masha.
(Saturday, 22 September)
Arroyo tempo run; 3 x 2.5k loop (continuous), started with pack (Tom, Stephanie, Perrin, Justine) at easy but up-tempo, tried to accelerate through. Bad mentally because we got chased almost a full lap by a psycho dog. Also Susan wasn't able to make it. I thought this could have gone better, but at least I got in a longer, relatively hard workout. It's time to start getting my head on my shoulders. Time was 34.38. In better news, Perrin was looking good and Stephanie got a chance to chase the hombres on the last lap.
(Sunday, 23 September)
off. Susan said no more bike rides.
4 comments:
Man, your workouts are always so consistent. Good job.
You said:
Okay, so the goal for this week is to NOT have dead-dead-dead legs, but to have quality, fast workouts.
Since when are quality workouts fast ones? Sometimes quality means taking it smooth, taking it cool, and staying very, very controlled the entire time. You don't need to worry about the time being fast as much as the effort feeling right. I think that's something to consider. Of course, if the effort feels right, and its fast, then that's good too. But yeah, don't let the "fast" take over.
Thanks for the reminder, Kangway. You're right -- the effort DID feel good yesterday. And the times were probably slower than I hoped because of the increased mileage we've been doing. (Not to mention that I spent 4.5 hours on the bike on my off day last week). So no beating myself up about it.
Here I was all excited about doing an arroyo tempo run with the guys, and I skipped it because I thought with the rain the trail would be a mess. How bad was the mud/standing water?
Actually, the arroyo wasn't that bad. There were a few big puddles to go around, but the rest of the trail drained nicely. Some of the usual problem spots were even a bit better than normal because they were packed down. You missed out!
Post a Comment