5.54 mile run - 1:06:00
Walked almost 2 miles of the distance. The rest was run at a sub 9 minute mile pace. Trying to be nice to the knee. I need to get back to doing some cross training instead of pure running. My miles per month has been increasing at a good rate - 20, 25, 35.
Saturday, August 28, 2010
Wednesday, August 25, 2010
8/24/10
5.54 mile run - 55:52
Knee pain flared up half way through - it's strange I can go for a while before it starts. Running faster is considerably more comfortable. Only my 6th run of the month so it shouldn't be from overuse I think. Wish I knew how to fix the problem. At least with regular running injuries there is standard recovery advice. Maybe I should try upping my speed significantly and work back up to these distances? It's been a month since the pain started...
It's also strange that even though I'm convince that I run faster on pavement, my mile times are still hovering around 10 minutes. Another reason to try picking up my cadence and speed. On a positive note, my level of fitness feels sufficient for these long runs - it's only the pain holding me back for now.
Knee pain flared up half way through - it's strange I can go for a while before it starts. Running faster is considerably more comfortable. Only my 6th run of the month so it shouldn't be from overuse I think. Wish I knew how to fix the problem. At least with regular running injuries there is standard recovery advice. Maybe I should try upping my speed significantly and work back up to these distances? It's been a month since the pain started...
It's also strange that even though I'm convince that I run faster on pavement, my mile times are still hovering around 10 minutes. Another reason to try picking up my cadence and speed. On a positive note, my level of fitness feels sufficient for these long runs - it's only the pain holding me back for now.
Tuesday, August 17, 2010
8/17/10
5.54 mile run - 58:00
First run on pavement with shoes since mid June. Took several walking breaks which made me sad. Cool to remind myself how fast running on pavement can be. Would like to get a 10k on pavement without breaking to boost my confidence a bit. Passed the 50 mile mark in my Wave Rider 11s.
First run on pavement with shoes since mid June. Took several walking breaks which made me sad. Cool to remind myself how fast running on pavement can be. Would like to get a 10k on pavement without breaking to boost my confidence a bit. Passed the 50 mile mark in my Wave Rider 11s.
Friday, August 13, 2010
8/13/10
Imperial Hwy and Back - 39:50
Not a very strong run but didn't expect a whole lot since I haven't run in over a week. Right knee was starting to tighten up at the end but no pain in left knee or right foot. Need to start bringing water on my runs to get used to staying hydrated - early side pain and late dehydration aren't cool.
Not a very strong run but didn't expect a whole lot since I haven't run in over a week. Right knee was starting to tighten up at the end but no pain in left knee or right foot. Need to start bringing water on my runs to get used to staying hydrated - early side pain and late dehydration aren't cool.
Monday, August 2, 2010
8/2/10
Ballona Creek and Back - 1:44:00
8.82 miles
Overworked my legs again like a fool. Was neat to get a sense of how long a half marathon will take. I think with the 6 weeks left of training a sub 2:30:00 finish is reasonable - now to get my sister to believe she can do the same.
8.82 miles
Overworked my legs again like a fool. Was neat to get a sense of how long a half marathon will take. I think with the 6 weeks left of training a sub 2:30:00 finish is reasonable - now to get my sister to believe she can do the same.
Sunday, August 1, 2010
Huaraches
Purchased a DIY huaraches kit from Barefoot Ted. Tremendously simple to make - though I suspect more experience would allow one to make a set that is more fine tuned for the individual. I left plenty of material so I can see how my feet like to sit in the sandals before trimming the soles to a minimalist state.
Ran my Imperial Hwy and Back route (43:00) in the sand to test them out. My legs instantly reverted to trying to run with a heelstrike and it took all of my consciousness to try and maintain pose/chi form. This haphazard flow in and out of proper form is responsible for more fatigue and discomfort that I normally wouldn't experience in a 4 mile beach run. The strange sensation of running in sandals caused me to constantly subconsciously "hold" the sandals tight to my feet with my toes when picking my foot up as I would in flip-flops. I think more experience will allow me to stop this habit. My feet slid sideways in the sandals while running on the more canted parts of the beach which made the leather straps uncomfortable at times, but overall the sandals were surprisingly well suited to running in sand. I didn't experience scooping up sand with the front of the sandals as I anticipated. I trotted for a short distance on a very ragged jetty and had very secure and comfortable footfalls.
I must say the huaraches are living up to the hype spewed on various barefoot running websites/forums, and I think they'll be fantastic when I learn how to dial in the lacing and the leather softens up.
Ran my Imperial Hwy and Back route (43:00) in the sand to test them out. My legs instantly reverted to trying to run with a heelstrike and it took all of my consciousness to try and maintain pose/chi form. This haphazard flow in and out of proper form is responsible for more fatigue and discomfort that I normally wouldn't experience in a 4 mile beach run. The strange sensation of running in sandals caused me to constantly subconsciously "hold" the sandals tight to my feet with my toes when picking my foot up as I would in flip-flops. I think more experience will allow me to stop this habit. My feet slid sideways in the sandals while running on the more canted parts of the beach which made the leather straps uncomfortable at times, but overall the sandals were surprisingly well suited to running in sand. I didn't experience scooping up sand with the front of the sandals as I anticipated. I trotted for a short distance on a very ragged jetty and had very secure and comfortable footfalls.
I must say the huaraches are living up to the hype spewed on various barefoot running websites/forums, and I think they'll be fantastic when I learn how to dial in the lacing and the leather softens up.
Wednesday, July 28, 2010
7/28/10
Imperial Hwy and Back - 48:06
Very slow run to up my weekly mile average and see how my left knee and right foot were feeling. They're no better, and it probably would have been better to let them rest but I probably won't be running for the next few days.
Will be ramping up mileage as my body lets me to prepare for the Long Beach (Half) Marathon I plan to run with my sister. Looking forward to a slow 8 miler at the beginning of next week.
Very slow run to up my weekly mile average and see how my left knee and right foot were feeling. They're no better, and it probably would have been better to let them rest but I probably won't be running for the next few days.
Will be ramping up mileage as my body lets me to prepare for the Long Beach (Half) Marathon I plan to run with my sister. Looking forward to a slow 8 miler at the beginning of next week.
Monday, July 26, 2010
7/26/10
Hermosa Pier and Back - 1:07:37 (PR)
Took one 2 minute walking break with 1.5 miles to go. Left knee is angry at me.
10.2/67.62 = 10/t
t = 1:06:17 (equivalent 10k time)
10k goal: < 50 minutes
Took one 2 minute walking break with 1.5 miles to go. Left knee is angry at me.
10.2/67.62 = 10/t
t = 1:06:17 (equivalent 10k time)
10k goal: < 50 minutes
Friday, July 23, 2010
7/23/10
Hermosa Pier and Back - 1:17:24 (PR - 1st at distance)
This run is 6.34 miles, or a few steps beyond 10k. Felt awful during the start, good for the second half. Ran two sets of 20 minute intervals with 5 minute walking breaks and then the remainder nonstop. This run burned approximately 1,250 kcals - I need to look into proper nutrition to run this long safely.
This run is 6.34 miles, or a few steps beyond 10k. Felt awful during the start, good for the second half. Ran two sets of 20 minute intervals with 5 minute walking breaks and then the remainder nonstop. This run burned approximately 1,250 kcals - I need to look into proper nutrition to run this long safely.
Thursday, July 15, 2010
7/15/10
Manhattan Pier and Back - 25:36 (PR)
First sub 12 minute 1.5 miles. Wish I could better predict my performance while I'm running so I can more purposefully drive my times down. The first half felt much faster than the second but they ended up being very close. I am finding I need most of my focus on breathing since I have the unfortunate habit of forgetting to breathe during exercise.
First sub 12 minute 1.5 miles. Wish I could better predict my performance while I'm running so I can more purposefully drive my times down. The first half felt much faster than the second but they ended up being very close. I am finding I need most of my focus on breathing since I have the unfortunate habit of forgetting to breathe during exercise.
Monday, July 12, 2010
Friday, July 9, 2010
Fran (Modified)
WC: 21-19-15 thrusters w/ 2x40# DBs, 11-9-7 DH chinups - 11:13
DUR: 100 anchored situps
Can't do kipping pullups on a door bar, and DH pullups are out of the question for now. Will be interesting to see how I do when I try this with a BB and kippable bar.
DUR: 100 anchored situps
Can't do kipping pullups on a door bar, and DH pullups are out of the question for now. Will be interesting to see how I do when I try this with a BB and kippable bar.
Thursday, July 8, 2010
Thursday, July 1, 2010
Saturday, June 26, 2010
6/26/10
2/3 of Easy30 KB Workout w/ 30# KB.
Thought I was going to kill this since I felt great the last time I did it. Not sure if I need some more downtime, my diet isn't right, or I'm just being a pansy (most likely), but I got lightheaded and felt dinner creeping up when I stopped.
Thought I was going to kill this since I felt great the last time I did it. Not sure if I need some more downtime, my diet isn't right, or I'm just being a pansy (most likely), but I got lightheaded and felt dinner creeping up when I stopped.
Thursday, June 24, 2010
6/24/10
1-2-3-2-1 DH pullups
Max pushups in 2 min - 45 (PR-1st)
3.02 mile beach run 28:35
Started out too fast on the run and had to spend most of the second mile recovering.
Max pushups in 2 min - 45 (PR-1st)
3.02 mile beach run 28:35
Started out too fast on the run and had to spend most of the second mile recovering.
Tuesday, June 22, 2010
Running Complex (Scaled)
WU: 15-10-5 HSPU, dips
WC: running complex, 5 rounds - 34:25
barbell complex (-back squats) w/ 40# DBs
100 jumping jacks (subbed for 400m run)
DUR: max situps (anchored) in 3 min. - 70 (PR-1st)
WC: running complex, 5 rounds - 34:25
barbell complex (-back squats) w/ 40# DBs
100 jumping jacks (subbed for 400m run)
DUR: max situps (anchored) in 3 min. - 70 (PR-1st)
Monday, June 21, 2010
Mutant Angie (Scaled)
WU: 100 standing lunges
STR: overhead presses w/ 40# dumbells 8-5-5-5-3-3-2-1
WC: 4 RFT - 15:39
5 DH pullups, 25 squats, 15 burpees
DUR: 3 mile beach run - 30:14
Most pullups I've done in a single workout. REALLY want to drive this capacity up.
STR: overhead presses w/ 40# dumbells 8-5-5-5-3-3-2-1
WC: 4 RFT - 15:39
5 DH pullups, 25 squats, 15 burpees
DUR: 3 mile beach run - 30:14
Most pullups I've done in a single workout. REALLY want to drive this capacity up.
Friday, June 18, 2010
Wednesday, June 16, 2010
6/16/10
Manhattan Pier and Back, 3.02 mi, 28:30
Barefoot running is working my lower calves - I think due to more of a midfoot strike. Anxious to get my average speed up.
Barefoot running is working my lower calves - I think due to more of a midfoot strike. Anxious to get my average speed up.
Monday, June 14, 2010
Move-In
Moved from San Luis Obispo to Manhattan Beach yesterday.
Barefoot beach run 3.02 miles untimed.
30-20-10 Pushups, 4-count flutter kicks, situps
Barefoot beach run 3.02 miles untimed.
30-20-10 Pushups, 4-count flutter kicks, situps
Thursday, June 10, 2010
If It Doesn't Suck... (Scaled)
WU: 2 mile run 18:09 (PR)
STR: work to 1RM DL 315# (PR - 1st)
STA: 5 rounds 3x DL 135#
10 - 5 - 5 KTE
WC: on the minute for 10 minutes
3x burpee
5x pulldown 100#
7x squat jump
DUR:
The KTEs were harder than they look...
Was supposed to go 30 min for the WC but I couldn't embrace the suck today.
STR: work to 1RM DL 315# (PR - 1st)
STA: 5 rounds 3x DL 135#
10 - 5 - 5 KTE
WC: on the minute for 10 minutes
3x burpee
5x pulldown 100#
7x squat jump
DUR:
The KTEs were harder than they look...
Was supposed to go 30 min for the WC but I couldn't embrace the suck today.
Tuesday, June 8, 2010
Hansen (Scaled)
WU: ROM and star jumps
WC: 5 rounds in 30:15
30 KB swings 30#
20 burpees
30 situps
DUR: sprints
2x 800m 3:40, 4:00
2x 400m 1:33, 1:41
Need to work on getting full ROM on situps. I hate burpees. My running speed is embarrassing.
WC: 5 rounds in 30:15
30 KB swings 30#
20 burpees
30 situps
DUR: sprints
2x 800m 3:40, 4:00
2x 400m 1:33, 1:41
Need to work on getting full ROM on situps. I hate burpees. My running speed is embarrassing.
Monday, June 7, 2010
Normandy (Scaled)
WU: 1 mile run 7:45 (PR - 1st)
STR: SC 8-5-5-5-3-3-1-1-1-1-1
started at 45#, added 10# each set to end at 1RP of 145# (PR - 1st)
could have gone heavier but my form is poor and I didn't want to injure myself
WC: 15-10-5 HSC&P 75#, 21-15-9 pulldowns 100#, alternating
10:36
arms were failing at the end. tried to maintain as high intensity as possible. first lifting blister yay
STR: SC 8-5-5-5-3-3-1-1-1-1-1
started at 45#, added 10# each set to end at 1RP of 145# (PR - 1st)
could have gone heavier but my form is poor and I didn't want to injure myself
WC: 15-10-5 HSC&P 75#, 21-15-9 pulldowns 100#, alternating
10:36
arms were failing at the end. tried to maintain as high intensity as possible. first lifting blister yay
Mahalo (Scaled)
Done on 6/5.
WU: 2 mile run 18:34 (PR - 1st)
WC: 5 rounds for time
10 thrusters 85#
30 pushups
50 jumprope
~40:00
DUR: 50 situps, 50 hip extensions
Threw up on the walk home. Silly body.
WU: 2 mile run 18:34 (PR - 1st)
WC: 5 rounds for time
10 thrusters 85#
30 pushups
50 jumprope
~40:00
DUR: 50 situps, 50 hip extensions
Threw up on the walk home. Silly body.
Leucadia (Scaled)
Done on 6/3.
WU: 4x bear complex 75#->115#
STR: work to 1RM thruster 145# (PR - 1st)
WC: 4 rounds in 20:00
5 HSPU
10 burpee
15 KB swings 40#
I wanted so bad to do more rounds, but I don't feel too bad since this was my first workout.
WU: 4x bear complex 75#->115#
STR: work to 1RM thruster 145# (PR - 1st)
WC: 4 rounds in 20:00
5 HSPU
10 burpee
15 KB swings 40#
I wanted so bad to do more rounds, but I don't feel too bad since this was my first workout.
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