Time: 46:50
Distance: 11.25km
Pace: 4:10/km
Map
I didn't get out the door until later in the afternoon for a run around the neck. I set a steady clip from the start and was feeling my lack of fitness by the 4 kilometer mark. My hamstring was feeling pretty good with just a slight hitch. It's steadily making improvements and the key will be to balance running more without hindering the healing process.
Showing posts with label core. Show all posts
Showing posts with label core. Show all posts
Saturday, March 3, 2012
Friday, March 2, 2012
Marblehead Mash
Time: 37:37
Distance: 8.60km
Pace: 4:15/km
Map
This morning I went to see Anne Gilbride and had work done on my hamstring. It's definitely feeling a bit better just not 100 percent yet. The discomfort is shifting around a bit which I think is a good thing. Right now I feel it really high up near the insertion point. I've stayed on top of my strengthening, massaging and some stretching.
I slipped out around lunch time and got in a short run before heading to the office. The loop took me to the trail that was partially snowed over and muddy. My stride is still not normal, but it's close. Really close. I don't think my hamstring is altering anything, but I sense a little tightness just as my right leg is about to make contact with the ground. The pulling back motion activates my upper right hamstring, but it doesn't hurt when I land, toe off, do high knees or butt kicks. Just when running normal on the snap down motion.
Distance: 8.60km
Pace: 4:15/km
Map
This morning I went to see Anne Gilbride and had work done on my hamstring. It's definitely feeling a bit better just not 100 percent yet. The discomfort is shifting around a bit which I think is a good thing. Right now I feel it really high up near the insertion point. I've stayed on top of my strengthening, massaging and some stretching.
I slipped out around lunch time and got in a short run before heading to the office. The loop took me to the trail that was partially snowed over and muddy. My stride is still not normal, but it's close. Really close. I don't think my hamstring is altering anything, but I sense a little tightness just as my right leg is about to make contact with the ground. The pulling back motion activates my upper right hamstring, but it doesn't hurt when I land, toe off, do high knees or butt kicks. Just when running normal on the snap down motion.
Saturday, February 25, 2012
Testing the Hammy
Time: 36:23
Distance: 8.21km
Pace: 4:26/km
Map
Today's run was crazy windy! I witnessed garbage cans being blown everywhere (for some reason Marblehead does Saturday pickup?) screen doors crashing and white caps out in the harbor. I started my run by heading over to the 1974 Argosy trailer that Karhu purchased for a launch of shoes. Keep an eye out for it at the Boston Marathon.
I then headed back around the to the trails and wound through the neighborhood looking for about 35 minutes of running. It felt good to be out and open the legs up. I tried doing some drills at the track, but the wind kept blowing me over while standing on one leg. I opted to head back to the fort and finish with some light dynamic stretching.
Distance: 8.21km
Pace: 4:26/km
Map
Today's run was crazy windy! I witnessed garbage cans being blown everywhere (for some reason Marblehead does Saturday pickup?) screen doors crashing and white caps out in the harbor. I started my run by heading over to the 1974 Argosy trailer that Karhu purchased for a launch of shoes. Keep an eye out for it at the Boston Marathon.
I then headed back around the to the trails and wound through the neighborhood looking for about 35 minutes of running. It felt good to be out and open the legs up. I tried doing some drills at the track, but the wind kept blowing me over while standing on one leg. I opted to head back to the fort and finish with some light dynamic stretching.
Sunday, January 1, 2012
Easy Palm Springs Double
Time: 32:23
Distance: 7.01 km
Pace: 4:37/km
Map
I got out the door with Meagan for a double run before dinner. We ran the same loop as a couple of days ago at an easy pace. My legs were feeling good and I started toying with the idea of working out tomorrow. I might was well take advantage of the warm conditions while here. After the run I did a few long strides to burn off some extra energy.
Distance: 7.01 km
Pace: 4:37/km
Map
I got out the door with Meagan for a double run before dinner. We ran the same loop as a couple of days ago at an easy pace. My legs were feeling good and I started toying with the idea of working out tomorrow. I might was well take advantage of the warm conditions while here. After the run I did a few long strides to burn off some extra energy.
Tuesday, August 17, 2010
Tranquil Hills
Time: 79:48
Distance: 10.68 miles
W/u: 23:30 for 3.11 miles
W/o: 12 x 1 min hill with jog recovery back to start
C/d: 21:53 for 2.67 miles
The workout on the schedule called for some hill repeats which is something I haven't done is quite some time. The last hill specific workout was back at the beginning of May. I remember gaining a lot of confidence and fitness as a result of that session and hopefully that would be the same for today.
During the long run on Sunday, Nick mentioned wanting to do hills when the time was right. I told him that I had hills planned for Tuesday, but he said that he was sticking to his plan. I guess he re-looked at his training plan and texted me that he was down with some hills. He committed to doing 8 x 30 seconds. Meagan changed her workout from 16 x 1 min hard to 12 x 1 min hill which brought my wolf pack to three.
"I tend to think of myself as a one-man wolf pack. But then I found Meagan and I knew she was one of my own. And my wolf pack, it grew by one. So there were two of us in the wolf pack. I was alone first in the pack, and then Meagan joined in later. And a few weeks ago, when I was introduced to Nick Frank, I thought, 'wait a second, could it be?' And now I know for sure. I just added another guy to my wolf pack. Three of us wolves, running around Myers Park together, in Charlotte, looking for fitness and scalps to take."
Our pack decided to run Tranquil which happens to be a hill that Scott Dvorak told me he used to train on. The hill starts gradual, gets steep and then levels off as it nears Selwyn. It allows you to simulate "running over the top" and not settling at the crest of the hill. My first 6 intervals were supposed to be medium and the next 6 were categorized as hard. Nick ran the first 30 seconds of the first six intervals and then did the last 30 seconds of number 7 and 8.
Splits:
62.05 for .19 miles at 5:18 pace (1:48 rest)
62.31 for .20 at 5:16 (1:50)
61.76 for .20 at 5:10 (1:56)
61.95 for .20 at 5:11 (2:09) *bit of a timing error here due to sweat
47.63 for .15 at 5:11 (2:09)
61.50 for .20 at 5:10 (1:56)
61.71 for .21 at 5:00 (2:00)
62.60 for .20 at 5:11 (2:14)
62.18 for .19 at 5:21 (2:00)
61.85 for .20 at 5:05 (2:11)
60.95 for .19 at 5:17 (2:00)
61.34 for .21 at 4:59. 34:25 total and 4.84 miles
It was huge having someone to keep the pace honest for the first 8 intervals. I got off the line better and maintained my form as a result. Now that I'm analyzing the splits, I like that the rest didn't get too out of control as it stayed pretty consistent at 2 minutes. I had a bad interval in number 11 and just felt terrible. It wasn't a loss of focus, I just didn't feel fast during the middle section of the hill. I wasn't able to pick up the pace halfway through because the first few hills were run so hard. I was glad to just maintain throughout.
It was good seeing Meagan struggle after killing most of her recent workouts. She was clearly exhausted and the conclusion of the workout. Nick had to peace out a bit early so the two of us jogged a longer cool down back toward Freedom Park. Once we were home it was time to jump in the pool for some aqua jogging, stretching and core work. I was inspired by the work put in by Team Cook.
Distance: 10.68 miles
W/u: 23:30 for 3.11 miles
W/o: 12 x 1 min hill with jog recovery back to start
C/d: 21:53 for 2.67 miles
The workout on the schedule called for some hill repeats which is something I haven't done is quite some time. The last hill specific workout was back at the beginning of May. I remember gaining a lot of confidence and fitness as a result of that session and hopefully that would be the same for today.
During the long run on Sunday, Nick mentioned wanting to do hills when the time was right. I told him that I had hills planned for Tuesday, but he said that he was sticking to his plan. I guess he re-looked at his training plan and texted me that he was down with some hills. He committed to doing 8 x 30 seconds. Meagan changed her workout from 16 x 1 min hard to 12 x 1 min hill which brought my wolf pack to three.
"I tend to think of myself as a one-man wolf pack. But then I found Meagan and I knew she was one of my own. And my wolf pack, it grew by one. So there were two of us in the wolf pack. I was alone first in the pack, and then Meagan joined in later. And a few weeks ago, when I was introduced to Nick Frank, I thought, 'wait a second, could it be?' And now I know for sure. I just added another guy to my wolf pack. Three of us wolves, running around Myers Park together, in Charlotte, looking for fitness and scalps to take."
Our pack decided to run Tranquil which happens to be a hill that Scott Dvorak told me he used to train on. The hill starts gradual, gets steep and then levels off as it nears Selwyn. It allows you to simulate "running over the top" and not settling at the crest of the hill. My first 6 intervals were supposed to be medium and the next 6 were categorized as hard. Nick ran the first 30 seconds of the first six intervals and then did the last 30 seconds of number 7 and 8.
Splits:
62.05 for .19 miles at 5:18 pace (1:48 rest)
62.31 for .20 at 5:16 (1:50)
61.76 for .20 at 5:10 (1:56)
61.95 for .20 at 5:11 (2:09) *bit of a timing error here due to sweat
47.63 for .15 at 5:11 (2:09)
61.50 for .20 at 5:10 (1:56)
61.71 for .21 at 5:00 (2:00)
62.60 for .20 at 5:11 (2:14)
62.18 for .19 at 5:21 (2:00)
61.85 for .20 at 5:05 (2:11)
60.95 for .19 at 5:17 (2:00)
61.34 for .21 at 4:59. 34:25 total and 4.84 miles
It was huge having someone to keep the pace honest for the first 8 intervals. I got off the line better and maintained my form as a result. Now that I'm analyzing the splits, I like that the rest didn't get too out of control as it stayed pretty consistent at 2 minutes. I had a bad interval in number 11 and just felt terrible. It wasn't a loss of focus, I just didn't feel fast during the middle section of the hill. I wasn't able to pick up the pace halfway through because the first few hills were run so hard. I was glad to just maintain throughout.
It was good seeing Meagan struggle after killing most of her recent workouts. She was clearly exhausted and the conclusion of the workout. Nick had to peace out a bit early so the two of us jogged a longer cool down back toward Freedom Park. Once we were home it was time to jump in the pool for some aqua jogging, stretching and core work. I was inspired by the work put in by Team Cook.
Monday, August 2, 2010
Solo Medium Loop
Time: 57:09
Distance: 8.59 miles
Pace: 6:39
Map
I forget why I ran a bit later in the morning and not with Meagan. But, by looking at the average pace I can tell that I was feeling good. After this weekend's long run, I'm looking to continue with some good efforts this week in preparation for the Blue Points 5k.
I do remember coming in from the run and grabbing a towel, my sandals, phone and aqua jogger belt. I went down to the pool where I actually stretched, did core and threw in a couple push ups for good measure. I even got in the pool to shake out the legs. If you know me, you know that I'm not a big fan of pools or lakes. Oceans are okay. Meagan's coach is big on recovery time being spent in the pool. I'm not sure if there is any science behind it, but Scott Simmons believes that the pressure from being in the pool (legs under water) speeds recovery. Sounds like a bit much if you ask me, but I do know that it certainly doesn't impair one's training. I cooled off with about 5-10 minutes in the drink before getting on with my day.
Distance: 8.59 miles
Pace: 6:39
Map
I forget why I ran a bit later in the morning and not with Meagan. But, by looking at the average pace I can tell that I was feeling good. After this weekend's long run, I'm looking to continue with some good efforts this week in preparation for the Blue Points 5k.
I do remember coming in from the run and grabbing a towel, my sandals, phone and aqua jogger belt. I went down to the pool where I actually stretched, did core and threw in a couple push ups for good measure. I even got in the pool to shake out the legs. If you know me, you know that I'm not a big fan of pools or lakes. Oceans are okay. Meagan's coach is big on recovery time being spent in the pool. I'm not sure if there is any science behind it, but Scott Simmons believes that the pressure from being in the pool (legs under water) speeds recovery. Sounds like a bit much if you ask me, but I do know that it certainly doesn't impair one's training. I cooled off with about 5-10 minutes in the drink before getting on with my day.
Thursday, August 27, 2009
Casual Miles and Some PM Pool
Time: 59:19
Distance: 8.85
Pace: 6:42
Map
I thought the team was going to run from campus today, but the ended up going out to McAlpine. My loss as I just ran from the apartment and put in some easy miles in Freedom Park. Nothing too troubling about this run.
In the afternoon I ran about a mile before doing some plyos/drills with the Queens team. I also took part in the core routine and jumped into the pool for all of 6 minutes. The drink is something that I do not miss, terrible memories from back at Brown. I'm glad that now I can simply use the pool to stretch out and not try to gain fitness off of it. Sucks to be Meagan.
Distance: 8.85
Pace: 6:42
Map
I thought the team was going to run from campus today, but the ended up going out to McAlpine. My loss as I just ran from the apartment and put in some easy miles in Freedom Park. Nothing too troubling about this run.
In the afternoon I ran about a mile before doing some plyos/drills with the Queens team. I also took part in the core routine and jumped into the pool for all of 6 minutes. The drink is something that I do not miss, terrible memories from back at Brown. I'm glad that now I can simply use the pool to stretch out and not try to gain fitness off of it. Sucks to be Meagan.
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