"When I was a boy and I would see scary things in the news, my mother would say to me, 'Look for the helpers. You will always find people who are helping.'" -Mister Rogers
Monday:
9:30 AM: 11 miles w/ 700ft of vert averaging 7:50pace. Easy loop from the house that had trails and road. Across neighborhood and the dog park
to Indiana, up Indiana, down 128 and back home via Simms and Walnut creek trails.
Used to do a bunch of different variations of this loop a lot when I
worked remotely 100%. Kept it chill pulling back the reins now and
again.
4:45 PM: 51 mins VASA Lift class with Paula... Lots of front squats and all leg work.
Tuesday:
-- My dumb ass forgot my running shoes today so the normal run from work will not be happening today. What I get for cleaning out the van for Paula to use in OK this coming weekend. Sign.... Will try to leave work early today and finish the day at home sneaking in a run this afternoon. We will see if I can or not as the day progresses. I had the perfect window this morning between meetings... damn it.
2 PM: 9.4 miles w/ 500ft of vert averaging 7:45pace. Took off
after lunch to finish the day working from home and sneaking out for my
run. Neighborhood loop from the house. Sluggish today but felt better
after the hill strides to finish out the run. Like they woke my legs up
some even though they were not very fast.
Wednesday:
7 AM: 15.6 miles averaging 6:35pace. That was not as rough as what I built up in my mind before hand. LOL... anyways did stop a few times during the intervals to pee or at the end of the loop to get a drink, put a bottle and gels at the start of the loop. Ended up taking a gel before each 5 mile interval and went through a bottle of Precision, total carbs during the work out was 105. During the cooldown my left hamstring locked up, stretched afterwards a little bit but still bothering me as I am sitting in the office typing this. Feels like a Charlie horse in it the belly of the muscle. Hopefully it will feel better before this afternoon's run otherwise I will cut it and move it to another day.
20 min warm up
2x5 miles at marathon effort with 3 min rest between each
20 min cool down
3:30 PM: Cut the afternoon run to let the hamstring loosen up some. Instead did 20mins in the hot tub followed by 45 mins in the air boots in the evening before bed. Will do the same for the next few days.
Thursday:
6:30 AM: 8.2 miles averaging 7:50pace. Easy cruise from work around the Tech Center and Stern's Lake. Super
chill to test the hammy. Even did not stretch before because I was
worried that stretching might aggravate it. I would give it a C or B-
as a grade, much better than after the workout yesterday but not 100%.
Just like someone is pushing in the belly of the muscle. Followed up with hot tub in the evening again. Paula left today for OK in the van to do a 12 Hour Adventure Race in Tulsa.
Friday:
-NOTE: Weight check in: 169.6 lbs w/ 8.2% bodyfat. Have not weighed myself in months so wanted to see where I was. Been a bit since I can remember seeing a number under 170.
10 AM: 8 miles averaging 8min pace. Easy cruise around the hood from home since I am working from home
today. Nice and snowy/icy out, snowed about 7 inches throughout the day. Fell twice in the first mile on slick
concrete, re-tweaking the hammy a little bit so just took it slow the
rest of the run. My watch quit talking to my HR monitor and is getting worse. I ordered a new watch that should
arrive on Tuesday sometime. Still happy with how long this watch has lasted, 5 years of me abusing it.
Saturday:
8 AM: 13 miles averaging 6:35pace. Kept it on the road today due to the 7 or so inches of snow we got yesterday. Assuming everything is muddy today. Workout is:
20 min warm up
8x1 mile at marathon effort or just under with 1 min rest between each
20 min cool down
This got a little spicy for me today for some reason. Kept it all on the road by work where I knew there was a one mile stretch I could just go back and forth on. The miles bounced between 5:50- 6:05 pace... Hamstring held up.
1 PM: Walk 2.3 miles around the hood with Venus since Paula is in OK doing a 12 Hour Adventure Race this weekend.
2 PM: 6.7 miles averaging 7:25 pace. Make
up double from Wednesday when my hamstring was bothering me. The point
was to do this on the same day that I did efforts which I did this
morning as well so figured it was a good day to make it up. The 30sec
fast was not as fast as I wanted but did pick it up. Just did not have
super good turn over during them for whatever reason. Tired legs and
windy outside this afternoon. Hot tub again afterwards.
20 min easy
10x30 sec fast/30sec easy
20 min easy
Sunday:
8 AM: 16.25 miles w/ 900ft of vert averaging 7min pace. Watch finally quit working this morning so ran with no watch. Tried to
use my bike computer but kept hitting the buttons in my belt turning it
off. Manually entered the time and distance from someone else's watch.
Legs were rough today, tired. Could feel yesterday's efforts but
otherwise good. Probably would have been under 7min pace for the whole
thing if we would not have pulled up the last 3 miles, we were cranking
for most of it but I honestly did not know until the end when we pulled
up, no idea on HR. Good morning out there today, better than expected.
2 PM: Walk 2 miles with Venus again... feels good to walk after the hard run this morning.
Total Weekly Numbers
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