Fear kept me from attacking any hills during training, after my nasty bike crash nearly 3 months ago. Didn't run much hills either during training. No excuse there. It was scheduled once a week alongside the speed work and long training runs for Honolulu Marathon. Just felt like I needed to rest my legs more for the long runs. All that and the pressure of training for two different types of races a few weeks apart. More focus was on the Honolulu Marathon, but I still wanted to do well at Keauhou.
Joe Wedemman lent me his wetsuit for the swim, which made me feel like I was floating. The Outrigger closed down, so our new host was the Sheraton. The transition was a bit long, but it gave my legs a good warmup and bonus time to take off the wetsuit on the way. Had a little trouble with the legs, so I sat down to take them off. 1500m swim in 0:30:44 for 88th/320 and a 1:42 transition
This was the 2nd time I rode my TT since the crash. Had 28s on the back, but only 39 up front. Could've used a 34 for this climb. That first hill out of transition was killer. HR spiked at 180, then I eased off back down to 160s. Kam3 was a nightmare. I didn't have the gears or legs to get my cadence above the low 60s. My HR was steady 160, and my speed was a sad 7mph avg up the hill. On the way down, my cadence dropped to practically 0, because I was still afraid of going fast downhill, which was proof in my still elevated HR lol, I topped out at 35mph on this first section. I had no choice now but to go. It was a race! By the 2nd downhill section, I felt more comfortable. I think it was then when I hit 44.2mph, my fastest to date. I thought coming down Kaiwi St was going to be sketchy, but it actually wasn't as steep as Kaleiopapa St. I wasn't prepared for that one, and the transition turnoff felt like it was still on that slope! 26.7mile bike in 1:26:13 (18.72mph) for 107th/320 and a 1:45 transition. Avg HR 158bpm, 1,095' of climbing about 81 cadence.
The run was brutal. Started with a hill and the rest was through the golf course. Tried to chase down Kawika Singson and Adam Busek, but they kept getting away. The last mile flattened out and I finally gained some ground. Kawika is the best sport! He kept cheering me to catch him, which also kept pushing him to run harder. Finally caught him with less than a quarter mile to go. Missed Adam by a few seconds. The 100m home stretch was too narrow and windy to catch him. 6.2mile run in 0:47:39 (7:41 pace) for 42nd/320.
Overall 02:48:03 for 69th/320 overall and 5th/22 (30-34M)
Official results http://www.jtltiming.com/results/lavak.html
Garmin tracker http://connect.garmin.com/activity/244795922
Showing posts with label HR. Show all posts
Showing posts with label HR. Show all posts
Sunday, November 18, 2012
Friday, January 9, 2009
HHS Track Run
Mile/pace/hrm/hra/152-170 zone
Mile 1 0:08:15 179/168 0:03:16
Mile 2 0:07:04 187/181 0:00:00
Mile 3 0:06:41 192/186 0:00:00
Mile 4 0:11:43 185/169 0:06:42
Mile 1 0:08:15 179/168 0:03:16
Mile 2 0:07:04 187/181 0:00:00
Mile 3 0:06:41 192/186 0:00:00
Mile 4 0:11:43 185/169 0:06:42
Monday, December 22, 2008
Swim, Sleep, Sleep, Swim, Run, Blah
Took another swim at Richardson's as planned on Friday afternoon. Cardio & breathing are still unsatisfactory. So I decided to remedy it with beer. I picked up 2 quarts of Beck's, but they gave me more at the bbq, and I gladly accepted.
Saturday - sleep.
Sunday - sleep, yard work, catch up with Amanda as she preps for her trip. I get to puppysit Ikaika for a few weeks
Monday - Swim for lunch. Oh wait... I didn't get to go to lunch until 1630. Slipped on the fins and had a great swim at Richardson's (~600m). My rotator cuffs didn't give me trouble today. The water was cool so it kept me moving. Naturally, it was sunny all day until I got into the water. Cardio & breathing still shitty.
1535
Rinsed off then took a short run just past Onekahakaha and back in just under 30mins (~3-3.5mi). 15mins out... not much better on the return. Concentrated on light footwork, eggshells, posture, breathing, etc.
0:29:18
HRM 188
HRA 171
496 Cal 25% Fat
152-170: 0:08:10
Going Kona tomorrow. Probably not gonna get any workout there. Bet it'll be overcast just for me anyway. Joy.
Saturday - sleep.
Sunday - sleep, yard work, catch up with Amanda as she preps for her trip. I get to puppysit Ikaika for a few weeks
Monday - Swim for lunch. Oh wait... I didn't get to go to lunch until 1630. Slipped on the fins and had a great swim at Richardson's (~600m). My rotator cuffs didn't give me trouble today. The water was cool so it kept me moving. Naturally, it was sunny all day until I got into the water. Cardio & breathing still shitty.
1535
Rinsed off then took a short run just past Onekahakaha and back in just under 30mins (~3-3.5mi). 15mins out... not much better on the return. Concentrated on light footwork, eggshells, posture, breathing, etc.
0:29:18
HRM 188
HRA 171
496 Cal 25% Fat
152-170: 0:08:10
Going Kona tomorrow. Probably not gonna get any workout there. Bet it'll be overcast just for me anyway. Joy.
Friday, December 19, 2008
Back on Track
Thursday 1845 - Track Run
Was planning on resting my upper back and my foot by just laying down at home but I saw Ron suited up for his evening walk and it got me motivated. So I went to the HHS track for a short run. It was cool and dry out. I think the news said it was low 70s.
Had a bit of side-pain between miles 1 and 2 but felt warmed up after mile 3. Didn't really pay attention to pace or HR. Just wanted to concentrate on form and balance. Ate a peanut butter & jelly sammich about an hour beforehand.
~5.5-6miles
50 minutes
HRM 196
HRA 179
1000 calories 20% fat
Drank a chocolate milk right after, then grilled a steak with onions, mushrooms, zucchini and garlic. I kept my portion at about 4oz beef and 3-4oz veggies.
Friday 1330 - Bike, Ocean Swim, Bike
Rode from Kamaaina Nissan to Richardson's at a moderate pace, then immediately jumped in. Swam to the rock and back twice with several breaks. My freshly shaven head had less resistance in the water. The sky was clear all day and it was fairly warm. There was a friendly breeze to keep my cool on the way back. My cardio/breathing is horrible in the water. I don't feel the drive anymore. Something's missing.
Ate leftovers from last night.
Contemplating another bike/swim before going to a bbq. I wonder if I can actually contain myself to 'just a couple'.
Was planning on resting my upper back and my foot by just laying down at home but I saw Ron suited up for his evening walk and it got me motivated. So I went to the HHS track for a short run. It was cool and dry out. I think the news said it was low 70s.
Had a bit of side-pain between miles 1 and 2 but felt warmed up after mile 3. Didn't really pay attention to pace or HR. Just wanted to concentrate on form and balance. Ate a peanut butter & jelly sammich about an hour beforehand.
~5.5-6miles
50 minutes
HRM 196
HRA 179
1000 calories 20% fat
Drank a chocolate milk right after, then grilled a steak with onions, mushrooms, zucchini and garlic. I kept my portion at about 4oz beef and 3-4oz veggies.
Friday 1330 - Bike, Ocean Swim, Bike
Rode from Kamaaina Nissan to Richardson's at a moderate pace, then immediately jumped in. Swam to the rock and back twice with several breaks. My freshly shaven head had less resistance in the water. The sky was clear all day and it was fairly warm. There was a friendly breeze to keep my cool on the way back. My cardio/breathing is horrible in the water. I don't feel the drive anymore. Something's missing.
Ate leftovers from last night.
Contemplating another bike/swim before going to a bbq. I wonder if I can actually contain myself to 'just a couple'.
Sunday, December 7, 2008
XTERRA XDURO Half Marathon World Championships
XTERRA Press Article
I was about 15 minutes short of my goal of 2 hours. But, with the diminished training, I'm glad I finished strong. And more importantly, I enjoyed the beautiful course and made some friends.
Keawe rode his road bike from Ward and was really pumped to do the race. He regularly does trail runs around the islands, just for fun.
Will and I kept each other motivated during the last 5k of torturous hills.
Rachel and I shared similar strategies for handling the hills. I was compared to her dad in regards to injuries and training. She has numerous runs under her belt, including a 50k 2 weeks ago!
Length 21k (13.1 miles)
Starting Elevation 50'
Lowest point 27'
Highest point 892'
Total climbing 2900'
No paved sections
Finish Time 2:14:37.2
Pace 10:17min/mile
Overall Place 129/357
M 30-34 Place 18/45
Race Results
In Zone 152-170 0:14:36
HRM 197
HRA 175
2411 Calories
20% Fat
See if you can find me and my 2 new friends, Will Atkinson and Rachel Samuels in the Photo Gallery
Video
I took a nice 10 minute warmup, working up to an uphill sprint. I started off with a nice and easy pace with the goal of soaking in the scenery. I checked my HR often, which I kept around 183-185 for the first 5k. Sticking to my plan, I walked every hill, including the first hill which we approached in the first 10 minutes.
My HR maxed during an exhilirating rapid descent down several hundred feet of gravel road. Headwind was strong while encircling the ridge. After a near vertical mudded foot trail, I found my zone and kept my HR steady at 180 while talking with a local paddler whom I forgot to get her name. That slippery slope was the most enjoyable part of the race, which probably explains the near 15 minutes in the 152-170 zone.
My right calf began to cramp up about 10k in but I kept it loose and it wasn't bad enough to drop out. I practiced running tall with a rigid core, and relaxed arms and legs. Breathing wasn't an issue at all.
I chewed gum for half the race, and held 2 gels for longer than needed. It was psychologically comforting, cause I felt weaker when I dropped them at the start of the 5k loop.
I remembered to cool down and stretch after the race, to help accelerate my recovery period.
I am grateful to the race directors for keeping quiet on the course route and making it an adventure for us. Congrats to all who competed and thanks to all who made the event possible.
It was a great experience and I look forward to doing it again, as well as other trail runs and long distance races.
I was about 15 minutes short of my goal of 2 hours. But, with the diminished training, I'm glad I finished strong. And more importantly, I enjoyed the beautiful course and made some friends.
Keawe rode his road bike from Ward and was really pumped to do the race. He regularly does trail runs around the islands, just for fun.
Will and I kept each other motivated during the last 5k of torturous hills.
Rachel and I shared similar strategies for handling the hills. I was compared to her dad in regards to injuries and training. She has numerous runs under her belt, including a 50k 2 weeks ago!
Length 21k (13.1 miles)
Starting Elevation 50'
Lowest point 27'
Highest point 892'
Total climbing 2900'
No paved sections
Finish Time 2:14:37.2
Pace 10:17min/mile
Overall Place 129/357
M 30-34 Place 18/45
Race Results
In Zone 152-170 0:14:36
HRM 197
HRA 175
2411 Calories
20% Fat
See if you can find me and my 2 new friends, Will Atkinson and Rachel Samuels in the Photo Gallery
Video
I took a nice 10 minute warmup, working up to an uphill sprint. I started off with a nice and easy pace with the goal of soaking in the scenery. I checked my HR often, which I kept around 183-185 for the first 5k. Sticking to my plan, I walked every hill, including the first hill which we approached in the first 10 minutes.
My HR maxed during an exhilirating rapid descent down several hundred feet of gravel road. Headwind was strong while encircling the ridge. After a near vertical mudded foot trail, I found my zone and kept my HR steady at 180 while talking with a local paddler whom I forgot to get her name. That slippery slope was the most enjoyable part of the race, which probably explains the near 15 minutes in the 152-170 zone.
My right calf began to cramp up about 10k in but I kept it loose and it wasn't bad enough to drop out. I practiced running tall with a rigid core, and relaxed arms and legs. Breathing wasn't an issue at all.
I chewed gum for half the race, and held 2 gels for longer than needed. It was psychologically comforting, cause I felt weaker when I dropped them at the start of the 5k loop.
I remembered to cool down and stretch after the race, to help accelerate my recovery period.
I am grateful to the race directors for keeping quiet on the course route and making it an adventure for us. Congrats to all who competed and thanks to all who made the event possible.
It was a great experience and I look forward to doing it again, as well as other trail runs and long distance races.
Friday, December 5, 2008
Oahu - Day 1, Treadmill Hill Run
Did the usual morning circuit, which I forgot to mention yesterday.
1730 Treadmill Hill Run
Landed in Oahu at 1100 and hung out with Charles until he got off work. Did a 3.5 mile hill run on the treadmill at the Natl Guard Armory where he coaches the Kalani JV Basketball team. Set it on Speed 7 (8.5min/mile), Level 10 (1-6.5 degree incline). I am not ready for Sunday. I will most likely be walking through a nice portion of the trail. I should bring a camera. Not sure if I'd be ready even if I didn't crack the rib.
0:28:00 Hill Run
0:05:00 Cooldown
HRM 182
HRA 168
Zone 152-170 0:07:58
Aunty Gayleen made some awesome spaghetti, which will help me carbo load. I need to be drinking more water. It's tough being away and doing so.
Packet pickup tomorrow from 10-6pm at the Waikiki Beach Walk. Danelle Kabush will also be hosting a trail run clinic at 1pm. Unsure if there is a charge. There is a shuttle from Waikiki to the race for $20. I might just do that, especially if the Kona Longboard Lager is nice and cold.
1730 Treadmill Hill Run
Landed in Oahu at 1100 and hung out with Charles until he got off work. Did a 3.5 mile hill run on the treadmill at the Natl Guard Armory where he coaches the Kalani JV Basketball team. Set it on Speed 7 (8.5min/mile), Level 10 (1-6.5 degree incline). I am not ready for Sunday. I will most likely be walking through a nice portion of the trail. I should bring a camera. Not sure if I'd be ready even if I didn't crack the rib.
0:28:00 Hill Run
0:05:00 Cooldown
HRM 182
HRA 168
Zone 152-170 0:07:58
Aunty Gayleen made some awesome spaghetti, which will help me carbo load. I need to be drinking more water. It's tough being away and doing so.
Packet pickup tomorrow from 10-6pm at the Waikiki Beach Walk. Danelle Kabush will also be hosting a trail run clinic at 1pm. Unsure if there is a charge. There is a shuttle from Waikiki to the race for $20. I might just do that, especially if the Kona Longboard Lager is nice and cold.
Wednesday, December 3, 2008
Actually Spinning?
1300 Bike Ride
1:30:00 easy ride with Ric. Donald canceled and Brad was a no-show. Didn't leave till 1400. Mostly cruised and talked story.
Kamaaina Motors > Richardson's > Bay Front > Kamaaina Motors
765 Cals
60% Fat
HRMax 155
HRAvg 119
The taller seat post really helped. Ric also raised his and noticed he didn't have any knee pain on this ride.
The shoe cages took about 3 stops to get adjusted to slipping my shoes in/out. I followed Jess' advice and left them just a little loose. I noticed a huge difference immediately. I need a longer/harder ride to take full advantage of them.
Now I have a $200 stock bike with $135 add-ons LOL
$50 seat
$20 seat post
$20 bar ends
$15 bottle cage
$15 bottle
$10 shoe cages
$5 cage adapter
At least everything is transferable, minus the bar ends.
1:30:00 easy ride with Ric. Donald canceled and Brad was a no-show. Didn't leave till 1400. Mostly cruised and talked story.
Kamaaina Motors > Richardson's > Bay Front > Kamaaina Motors
765 Cals
60% Fat
HRMax 155
HRAvg 119
The taller seat post really helped. Ric also raised his and noticed he didn't have any knee pain on this ride.
The shoe cages took about 3 stops to get adjusted to slipping my shoes in/out. I followed Jess' advice and left them just a little loose. I noticed a huge difference immediately. I need a longer/harder ride to take full advantage of them.
Now I have a $200 stock bike with $135 add-ons LOL
$50 seat
$20 seat post
$20 bar ends
$15 bottle cage
$15 bottle
$10 shoe cages
$5 cage adapter
At least everything is transferable, minus the bar ends.
Monday, December 1, 2008
Pool, Circuit, Intervals, Pool
1330 800m Pool Swim
200m Warmup
4x25m Switches w/Fins
4x25m Switches w/out Fins
4x25m Speed (15m fast, 10m slow)
8x25m Golf (20/20 in 0:00:30)
100m Warmdown
Thereafter, I spent roughly 15 minutes recovering on the stadium benches and observing another swimmer. She was there before me and was still holding the same steady pace. 14-15 strokes in 23 seconds. Smooth and efficient in the water, barely splashing at all. Her extended arm would not pull until the other was past elbow's length and about to touch the water. Excellent rotation on both sides. Barely kicking her legs. Consistent. She made it look so effortless. I was jealous. I wanted to be like that in the water already.
Two lanes over was a heavy-set fellow, taking about 25-30 strokes in maybe 30-35 seconds. He wasted soo much energy just splashing the water around. No rhythm, no length, no core.
What an unbelievable contrast. Which one am I? I need to see myself swim so I can mirror the efficient swimmer.
1745 Warmup Jog
15 mins
HRM 150
HRA 114
1800 Circuit
15 mins
HRM 170
HRA 143
20 Rotational Dumbbell Shoulder Press 20#
20 Bent-over Dumbbell Row 20#
20 Push-ups
20 Bears 20#
20 Flyes 70#
20 Saxon Side Bends 10#
20 Bench Press 70#
20 Squats 20#
20 Wide Grip Lat Pull downs 70#
20 Push-ups
1815 Treadmill Sprint Intervals
12 mins
HRM 178
HRA 152
Set treadmill for Sprint Level 15
Warmup at level 3 for 0:2:30
Interval x4 (Recovery Level 6, 0 Degree Incline for 0:01:30; Sprint Level 10, 6 Degree Incline for 0:0:30)
1845 Pool Swim
100m Warmup
4x25m Golf (20/20)
I stopped to think about the efficient swimmer from earlier today. Un-timed, I exaggerated my stroke rate intervals. I attempted to better balance and lengthen my body.
4x25m (18, 17, 16, 15)
Doing so, my body felt more relaxed. Using what I learned, I gave Golf another shot.
4x25m Golf (18/22, 18/20, 17/23, 17/19)
I was able to get down to to 17/19 by using more kick.
4x25m Breath Descent (3, 2, 1, 0)
2x25m Warmdown
This was a huge day, considering I'm still recovering. I was craving a home-made burger, but didn't want to wait for one so I went to BK for the Steakhouse. It was not deserving of the awesome commercial promoting that POS. I, however, did earn my large chocolate milkshake.
200m Warmup
4x25m Switches w/Fins
4x25m Switches w/out Fins
4x25m Speed (15m fast, 10m slow)
8x25m Golf (20/20 in 0:00:30)
100m Warmdown
Thereafter, I spent roughly 15 minutes recovering on the stadium benches and observing another swimmer. She was there before me and was still holding the same steady pace. 14-15 strokes in 23 seconds. Smooth and efficient in the water, barely splashing at all. Her extended arm would not pull until the other was past elbow's length and about to touch the water. Excellent rotation on both sides. Barely kicking her legs. Consistent. She made it look so effortless. I was jealous. I wanted to be like that in the water already.
Two lanes over was a heavy-set fellow, taking about 25-30 strokes in maybe 30-35 seconds. He wasted soo much energy just splashing the water around. No rhythm, no length, no core.
What an unbelievable contrast. Which one am I? I need to see myself swim so I can mirror the efficient swimmer.
1745 Warmup Jog
15 mins
HRM 150
HRA 114
1800 Circuit
15 mins
HRM 170
HRA 143
20 Rotational Dumbbell Shoulder Press 20#
20 Bent-over Dumbbell Row 20#
20 Push-ups
20 Bears 20#
20 Flyes 70#
20 Saxon Side Bends 10#
20 Bench Press 70#
20 Squats 20#
20 Wide Grip Lat Pull downs 70#
20 Push-ups
1815 Treadmill Sprint Intervals
12 mins
HRM 178
HRA 152
Set treadmill for Sprint Level 15
Warmup at level 3 for 0:2:30
Interval x4 (Recovery Level 6, 0 Degree Incline for 0:01:30; Sprint Level 10, 6 Degree Incline for 0:0:30)
1845 Pool Swim
100m Warmup
4x25m Golf (20/20)
I stopped to think about the efficient swimmer from earlier today. Un-timed, I exaggerated my stroke rate intervals. I attempted to better balance and lengthen my body.
4x25m (18, 17, 16, 15)
Doing so, my body felt more relaxed. Using what I learned, I gave Golf another shot.
4x25m Golf (18/22, 18/20, 17/23, 17/19)
I was able to get down to to 17/19 by using more kick.
4x25m Breath Descent (3, 2, 1, 0)
2x25m Warmdown
This was a huge day, considering I'm still recovering. I was craving a home-made burger, but didn't want to wait for one so I went to BK for the Steakhouse. It was not deserving of the awesome commercial promoting that POS. I, however, did earn my large chocolate milkshake.
Sunday, November 30, 2008
Post-Thanksgiving Day 5k Run
6 Corona's, 2 stuffed bell peppers with seasoned rice for my pre-race dinner around 8pm. A bowl of Frosted Flakes to help me fall back to sleep around 2am. A glass of orange juice, a peanut butter and jelly sammich, and a double-shot of coffee for breakfast around 6am.
Went to bed relaxed at around 10pm. Woke up at 2am with a little pain from my healing rib. I woke up on that side. Had trouble sleeping and woke up around 4am and 5am. Probably just pre-race jitters, even though it's not a big race. Good practice getting through it though.
0715
Did a 5 minute warmup with a couple sprints to loosen up and get my HR up to 185.
0730
Finished the first half in just just under 11 minutes. It was downhill and my HR was steady at 185. I passed a few people, but some 40+ dude with long black hair and glasses blew by me about a mile in. It was tough swallowing my pride and holding my pace so as not to gas out too early. I pushed on the second half, averaging 193 with a max of 197.
My official time was 0:20:18. 0:06:32 min/mile, 0:04:04 mike/km pace.
0800
Got in the water a little later and just relaxed. The water was rough and there wasn't a cloud in site.
Went to bed relaxed at around 10pm. Woke up at 2am with a little pain from my healing rib. I woke up on that side. Had trouble sleeping and woke up around 4am and 5am. Probably just pre-race jitters, even though it's not a big race. Good practice getting through it though.
0715
Did a 5 minute warmup with a couple sprints to loosen up and get my HR up to 185.
0730
Finished the first half in just just under 11 minutes. It was downhill and my HR was steady at 185. I passed a few people, but some 40+ dude with long black hair and glasses blew by me about a mile in. It was tough swallowing my pride and holding my pace so as not to gas out too early. I pushed on the second half, averaging 193 with a max of 197.
My official time was 0:20:18. 0:06:32 min/mile, 0:04:04 mike/km pace.
0800
Got in the water a little later and just relaxed. The water was rough and there wasn't a cloud in site.
Friday, November 28, 2008
Circuit, Light Run
0915 20 incline flyes with a twist
20 bentover row
20 bear & squat
20 dumbbell squats
20 rotational shoulder press
20 perfect pushups
20 good mornings
20 saxon side bends
20 perfect pushups
19 overhead squats (ow)
20 bentover row
20 bear & squat
20 dumbbell squats
20 rotational shoulder press
20 perfect pushups
20 good mornings
20 saxon side bends
20 perfect pushups
19 overhead squats (ow)
0930
20min run
20min run
2.3 miles
167 avg
178 max
167 avg
178 max
Wednesday, November 26, 2008
Friday, November 21, 2008
A Clever Title featuring a Pun about Treadmills
Jess had me do a treadmill run on Friday. I had to go to Kona so I did the run in the evening.
10min w-up
then 4x15 seconds at '10' setting and 2% incline - with 45sec easy in between
then 4x15 sec at '10 with a 4% incline, 45 easy
Main set:
6x2min at 1% incline on '8.5 setting with 2 min rest in between each
5min jog warm down
I wasn't thinking and did 4x45 seconds with 45 secs at 6-7.
This made the rest kinda tough.
The first main set was a struggle, but I felt stronger on the 2nd main set.
HR was 180 on the hard sets and 170-175 on the easy.
I slacked on Saturday.
10min w-up
then 4x15 seconds at '10' setting and 2% incline - with 45sec easy in between
then 4x15 sec at '10 with a 4% incline, 45 easy
Main set:
6x2min at 1% incline on '8.5 setting with 2 min rest in between each
5min jog warm down
I wasn't thinking and did 4x45 seconds with 45 secs at 6-7.
This made the rest kinda tough.
The first main set was a struggle, but I felt stronger on the 2nd main set.
HR was 180 on the hard sets and 170-175 on the easy.
I slacked on Saturday.
Wednesday, November 19, 2008
Relax, breathe... don't panic, get past the pain... enjoy the runasy
1200 Road Run
12min warmup (1.25 miles)
3min stretch
35 pushups
30 modified bicycle kick
20 widearm pushups
HRMax 168
HRAvg 153
15min easy (1.75 miles)
HRMax 171
HRAvg 166
1240
40min med (5 miles)
HRAvg 169
HRMax 177
I learned a little about efficiency on the run today.
My calves were tight for the past 2 days, but I really felt it today. I pushed off my toes for the majority of the run.
I used the green shoes today, with Yanks on for the first time. The support distribution and elastic really took the pain away from the top knot area.
Breathing was tough the last 20 mins. I felt a mild, dull pain on the right-front area my rib cage, about 3" below the sternum when breathing. There wasn't as much pain around the fracture area because I've been controlling my breathing. But that maybe why the pain transferred to the muscles helping to compensate.
On the last mile, I began to lose form and posture. I was making facial expressions of someone in agony. I had to remind myself to relax, run tall, and breathe easy. This conserved energy and I was able to convert it to more speed with the same HR.
Took a quick dip in the pool to cool off and did some golf drills. Was able to easily do 19/18, then 19/19 after a 10 second rest. But that put some pressure on the fracture, so I did some balance and Sweet Spot drills. Bleh. No idea what I'm doing.
I really miss swimming. I might have to give it up for a short while so I can truly enjoy it when I'm able to. I have a bone scan scheduled for Dec 4th, and a followup visit with the Doc on Dec 17th. I don't want to have to wait that long to swim... I'm just gonna test it by feel every few days.
Jess will keep me busy with strength training and a bit of cycling. I won't have the stoke for cycling until I get my awesome bike.
12min warmup (1.25 miles)
3min stretch
35 pushups
30 modified bicycle kick
20 widearm pushups
HRMax 168
HRAvg 153
15min easy (1.75 miles)
HRMax 171
HRAvg 166
1240
40min med (5 miles)
HRAvg 169
HRMax 177
I learned a little about efficiency on the run today.
My calves were tight for the past 2 days, but I really felt it today. I pushed off my toes for the majority of the run.
I used the green shoes today, with Yanks on for the first time. The support distribution and elastic really took the pain away from the top knot area.
Breathing was tough the last 20 mins. I felt a mild, dull pain on the right-front area my rib cage, about 3" below the sternum when breathing. There wasn't as much pain around the fracture area because I've been controlling my breathing. But that maybe why the pain transferred to the muscles helping to compensate.
On the last mile, I began to lose form and posture. I was making facial expressions of someone in agony. I had to remind myself to relax, run tall, and breathe easy. This conserved energy and I was able to convert it to more speed with the same HR.
Took a quick dip in the pool to cool off and did some golf drills. Was able to easily do 19/18, then 19/19 after a 10 second rest. But that put some pressure on the fracture, so I did some balance and Sweet Spot drills. Bleh. No idea what I'm doing.
I really miss swimming. I might have to give it up for a short while so I can truly enjoy it when I'm able to. I have a bone scan scheduled for Dec 4th, and a followup visit with the Doc on Dec 17th. I don't want to have to wait that long to swim... I'm just gonna test it by feel every few days.
Jess will keep me busy with strength training and a bit of cycling. I won't have the stoke for cycling until I get my awesome bike.
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