Training Totals Week Ending 3/11/2012

RECAP: Still here, still running. Insanely busy with work, but fitting in some miles and keeping to my promise to build the miles slowly and not get hurt.  Last week was the first time I hit thirty miles for the week since November and it felt fine. In an abundance of caution, I took a slight cut back this week. Next week I plan to be back up over thirty again.

 

In other jock news, I’m spending a lot of time lately learning how to rock climb. So far I’ve only been dabbling in bouldering at the rock climbing gym here in BK, but I’ll be getting outside this spring .  Expect lots more on rock climbing around here in the coming months.

 

Rushed today (as always) so here are the numbers:

 

Summary:

Run Streak: 0

Average Weight –186

Running Miles: 25.7 in 4:11:22

Bike Miles:  ? in 30:00

Strength and Flexibility: 2:45:00

Total exercise time: ~7.5 hours

Daily Breakdown:

Monday – 1 in 9:00

Tuesday –Off

Wednesday – 6.5 in 1:05:00; Pull ups (7,3,2)

Thursday – 6.5 in 1:03:00; Spin Bike: 30:00

Friday – 6 in 59:40; Pull ups (4,3,2); Push Ups (25)

Saturday – thirty minutes of stretching and foam roller

Sunday – 5.75 in 54:42; 1:30 of bouldering; 10×4 V-ups; 10×4 push ups

 

Goals for Last Week:

  1. n/a

 

Looking Ahead:

The running is coming along fine, it’s slow, but it’s getting better. I’m determined not to push it, just thirty miles this week, no need to get hurt just when the weather is starting to get good.

 

 

Goals for Next Week:

  1. Run 30 miles
  2. Exercise for at least six hours
  3. Decide on a body weight program
  4. Stretch daily

Training Totals 1/9/2012

RECAP: A new year and a new commitment to running smart, to building the mileage slowly; a commitment to being boring, safe, and to being injury free.

These updates are going to be dull, dull, dull for the foreseeable future – some running, some time on the elliptical, some weight lifting. If I play my cards right, by the spring I’ll be running again for real.

Anyway, here’s the week in numbers:

Summary:

Run Streak: 0

Average Weight –191.5

Running Miles: 12.6 in 2:04:09

Bike Miles: 5.5 in 15:00

Strength and Flexibility: 1:30:00

Total exercise time: ~3:45 hours

Daily Breakdown:

Monday – 3.1 in 29:31

Tuesday – S&F 30:00

Wednesday – 5 in 49:38; S&F 15:00

Thursday – S&F 50:00

Friday – 3 in 29:00; S&F 1:00:00

Saturday – Fat Man Machine 1.5 in 15:00; Bike (stationary) 5.5 in 15:00

Sunday – 0

 

Goals for Last Week:

  1. n/a

 

Looking Ahead:

My right ankle feels fine, and the groin is definitely on the mend, but now my left ankle is giving me some grief. The slow build, with plenty of rest and ice, continues. Nothing fancy this week, a little more running, a little more time in the gym. Onward.

Goals for Next Week:

  1. Run 15 miles
  2. Exercise for at least six hours
  3. Ice ankle
  4. Complete physical therapy exercises three times
  5. Stretch daily
  6. Figure out weekly schedule for the next month

 

 

Training Totals 11.13.2011

RECAP: Well there is definitely something wrong with my ankle, how serious it is, I’d don’t know. Right now I’ve cut way back on the miles and upped the cross training and am hoping that with ice and reduced mileage, it’ll go away.

So, goals wise, it wasn’t a good week, but I did run, and I did get back into the erg, which is kind of exciting. I’m starting to rethink my winter training plans and its possible the erg is going to play a bigger role, especially in the next month as I heal up.

Here’s the week in numbers:

Summary:

Run Streak: 19 days

Average Weight –185

Running Miles: 19.5 in 2:58:21

Bike Miles: 9 miles in 20:00 minutes on a stationary bike

Strength and Flexibility: 1:50:00

Erg: 7000 meters in 35:00

Total exercise time: ~6 hours

Daily Breakdown:

Monday – 3 in 27:30

Tuesday – 1 in 9:30

Wednesday – 1 in 9:07; 50 minutes of strength and flexibility (S&F) at PT

Thursday – 3 in 28:05; Bike 3 in 15:00; row 2k meters in 9:28

Friday – 3 in 26:21; 50:00 S&F; row 1k in 5:00

Saturday – 5.5 in 49:38

Sunday – 3 in 28:02; Bike 6 in 27:58; S&F 10:00

Goals for Last Week:

  1. Run at least forty miles – NOT DONE (As opposed to “failed” since I think I made the smart call here as opposed to just being lazy.
  2. Physical therapy exercises everyday – DONE!
  3. Flexibility work at least three days – DONE!
  4. Ice ankle every night – DONE!

Looking Ahead:

Just going to survive through this week to the half marathon this weekend, then time to get planning for next year.

Goals for Next Week:

  1. Ice ankle everyday
  2. Run everyday

 

Training Totals Week Ending 11.6.2011

RECAP: Busy, people, I’m very busy, but I’m getting the running done and that is what matters, right? This was the first time in a long while where I felt good about running, until Sunday when my goddamn ankle started to hurt. I got in a good chunk of running, including a 15 miler on Saturday which felt relatively easy considering it was my longest run in months. I’ve got the Philly half in two weeks. I am not expecting a stellar performance, but as long as the ankle hold up, I’ll be alright.

Here’s the week in numbers:

Summary:

Run Streak: 12 days

Average Weight –185

Running Miles: 46 in 6:59:00

Bike Miles: 20:00 minutes on a spin bike

Body Weight Work: 2:15:00

Total exercise time: ~9.5 hours

Daily Breakdown:

Monday – 3 in 26:33

Tuesday – 8 in 1:15:00 / 50:00 strength and flexibility at PT

Wednesday – 11.5 in 1:41:00

Thursday – 1 in 9:00

Friday – 3.5 in 31:35 / 15 of strength and flexibility

Saturday – 15 in 2:17:59

Sunday – 4 in 38:47

Goals for Last Week:

  1.    Run at least forty miles –  DONE!
  2.    Cardio exercise of at least eight hours – DONE! (basically)
  3.    Physical therapy exercises everyday – DONE!

Looking Ahead: Just going to keep the train rolling for another week and pamper this gimpy ankle.

Goals for Next Week:

  1. Run at least forty miles
  2. Physical therapy exercises everyday
  3. Flexibility work at least three days
  4. Ice ankle every night

 

Training Totals Week Ending 10.23.2011

RECAP: Well holy shit, a week of running! Seems like it has been a long time since I could say that. 34 miles in five hours isn’t high level training, sure, but it is better than what I have been doing for the past month. I’ll take it, and build on it.

Alright, the numbers:

Summary:

Run Streak: 10 days

Average Weight –185

Running Miles: 32.2 in 5:12:44

Bike Miles: 0

Body Weight Work: 0

Total exercise time: ~5 hours

Daily Breakdown:

Monday – 4.5 in 43:46

Tuesday – 4.5 in 41:25

Wednesday – 8 in 1:10:00

Thursday – 3 in 24:57

Friday – 1 in 8:15

Saturday – 3.25 in 30:00

Sunday – 10 in 1:34:10

Goals for Last Week:

Run every day – DONE!

Looking Ahead: I hit bottom in my training two weeks ago, but I feel like I am on the way up now. This week will be about building up a few more miles and toying around with the paleo experiment. I am going to keep the goals modest, I’ve got time.

Goals for Next Week:

  1. Experiment with the Paleo thing and see if it works
  2. Run at least forty miles
  3. Do all physical therapy exercises everyday

Training Totals 9.4.2011

RECAP: Once again I didn’t hit all the goals, but I did make significant progress. 48 miles isn’t fifty, and nine hours isn’t ten, but neither is is bad. I had an excellent track work out, which I think shows that my 5k PR is soft, and I ran 15 miles on Friday night with little pain. All good signs.

Alright, the numbers:

Summary:

Run Streak: 11 days

Average Weight –185

Running Miles: 48.2  in 7:25:23

Bike Miles: 0

Body Weight Work: 5 times for a total of 1:45:00

Total exercise time: ~9 hours

Daily Breakdown:

Monday – 5 in 46:00; W3D1 14, 18, 14, 14 12 (failed to complete the final set)

Tuesday – 3.5 warm up, 5 x 1200 @ 5kpace; 2.5 cool down.; 15 minutes of bodyweight work including L-sit practice

Wednesday – 10 in 1:43:31; W3D2 25, 20, 15, 7, 7 (failed to complete last two sets)

Thursday – 2 in 16:38; body weight work

Friday – 15 in 2:22:34

Saturday – 5 in 43:31

Sunday – 1.5 in 12:39 restarting W2D1 14, 14, 10, 10, 20

Goals for Last Week:

  1. Run everyday – DONE
  2. Run at least fifty miles – FAIL
  3. Exercise, including bodyweight work and stretching, for a total of ten hours – FAIL
  4. Lose a pound – DONE

Looking Ahead

I need to stop thinking about “salvaging” my fall marathon and realize I still have plenty of time to get this shit together. I spoke last night at my club practice with a much faster guy who is also running Philly, he isn’t sweating it yet, I’m not either. I just need to be consistent, get in the miles, and I’ll be fine.

Goals for Next Week:

  1. Run at least fifty miles
  2. Exercise, including bodyweight work and stretching, for a total of ten hours
  3. Long run of at least 20 miles

Training Week of 7/31/2011

RECAP: It remains mother loving hot out there, but I shall preserve. This week was a big step up in the mileage from recent weeks. I got in a fair number of miles, admittedly much slower than I was hoping, but still, plenty of running took place and I am happy with the 56 miles I posted for the week. I could have made sixty if I had carried on the death march of Sunday’s long run for another half hour, but that just seemed pointless. I was feeling like crap and with sixteen miles in three hours, it was definitely time to call it a day. Still, not a bad week.

The biggest news of the week wasn’t the heat or the fact that I didn’t quite make sixty miles, it was that I had to reschedule my fall marathon. Being an idiot, I forgot that E had scheduled a trip out of town for us for the same weekend as the Hartford Marathon. Whoops, looks like I am running Philadelphia instead.

This is a blessing of sorts. Hartford is in mid-October and I just won’t be ready by then. Philly isn’t until the end of November which give some time to turn this ship around and run a strong fall marathon.

Alright, that was long, here are the numbers:

Summary:

Run Streak: 14 days

Average Weight –182.7

Running Miles: 56 in 9:05:32

Bike Miles: 0

Body Weight Work: 0

Total exercise time: ~9 hours

Daily Breakdown:

Monday – 10 in 1:34:16

Tuesday – 4.5 in 38:33

Wednesday – 8 in 1:15:00

Thursday – 8 in 1:16:31

Friday – 4.5 in 42:13

Saturday – 4.5 in 38:59

Sunday – 16.5 in 3:00:00

Goals for Last Week:

1. Run at least sixty miles (a new one week record) – FAILED

2. Body weight work at least three times. – FAILED

Goals for Next Week:

  1. Complete first speed class, try not to look like idiot
  2. Run at least 55 miles
  3. Three days of body weight work
  4. Ten hours of exercise
  5. Lose a pound

Looking ahead:

I am a man of big dreams. I signed up for the speed workout sessions with Prospect Park Track Club, which should be interesting. I think I am on the slow side of the night I signed up for which should keep it challenging. I’m also dead set on finally getting in the push-ups and stretching. If it doesn’t happen now, it isn’t going to happen.

Another goal is to finally, after years of thinking about it, hit ten hours of exercise for the week. Someday I’ll do ten hours of running, but for this week I’ll be happy with ten hours of exercise generally. Should be doable.