Miles for the Week: 28 (109)
04/12/10 Ran 8 miles at the Grenway. I found the trails out past the Interstate. They lead up to Crump Road. It turns out that its 1 mile to the cross over which means its either 3 miles to Crump Road or 4. It was a slog of a run. I felt better going in then half way through. I ran hard the last mile or so but it was the longest warm up of all time. Today my knees hurt like motherfuckers. I think its the shoes I wore at the race, Nike Skylon, but we'll see. I plan to lay off road running for a few weeks and not wear the Nikes for running. I still need to go to Shaw's Athletic and see about something between the Nike's and the Asics. I like the way the Nike hug the pavement but I need more control and cushion.
04/13/10 My knees is sore under patella, feels a little like the knee is bending backwards. Changed from Converse to Creepers.
04/14/10 Ran 5 Miles at Forest Meadow. There was a long warm but but a pretty decent run.
04/15/10 5 miles on the Fern Trail with Steve and Steph. Hard but good. I need more sleep. I need to be putting my lap top away at 9, maybe earlier if I want to get up at 4 or 5.
04/16/10 The knee is feeling good but every now and then I feel it and get nervious.
04/17/10 Ran 10 miles with the whole crew at the Greenway. It was hard but good. My breath was labored. It could be a lack of sleep or exhaustion, both maybe.
Tuesday, April 13, 2010
Wednesday, April 7, 2010
Running Log: April 5 - 11
Miles for the Week: 20 (81)
04/06/10 Ran 6 miles at the Greenway. I had a good strong start, maybe a little too fast, and ran negative splits coming back. 29 going out. 27.5 coming in. Not great. Not shit.
04/7/10 Ran 3 miles in the neighborhood. Ran the hills hard. Couldn't help it.
04/08/10 Ran 4 miles with Steph in the rain, discussed strategy. Good run. Fun run. I need to have more fun runs with her but not until my time is better.
04/10/10 Ran 7 miles at Palace. 3.1 on the race and about 4 on the warm up and cool down. Ran a 24:01. Steph says it was fster and the timers were wrong. I don't care. I could have shaved some seconds off at the end. I wasn't used to how hard I was runner and had a hard time judging what I had left. I should have pushed harder. I have all summer to work it out. I am excited.
04/06/10 Ran 6 miles at the Greenway. I had a good strong start, maybe a little too fast, and ran negative splits coming back. 29 going out. 27.5 coming in. Not great. Not shit.
04/7/10 Ran 3 miles in the neighborhood. Ran the hills hard. Couldn't help it.
04/08/10 Ran 4 miles with Steph in the rain, discussed strategy. Good run. Fun run. I need to have more fun runs with her but not until my time is better.
04/10/10 Ran 7 miles at Palace. 3.1 on the race and about 4 on the warm up and cool down. Ran a 24:01. Steph says it was fster and the timers were wrong. I don't care. I could have shaved some seconds off at the end. I wasn't used to how hard I was runner and had a hard time judging what I had left. I should have pushed harder. I have all summer to work it out. I am excited.
Wednesday, March 31, 2010
Running Log: March 29 - April 4
Miles for the Week: 29.5 (55)
03/30/10 Ran 5+ miles at San Luis Mission Park. I ran the loop three times, the second two laps hard on the hills and then one last hard run up the big hill plus I crisscrossed one the road portion to build in more distance. I was on my feet for an hour and a half. It was a great run. I felt like I could catch my breath easier.
03/31/10 Worked out at the Park. Bit of a cluster fuck but also heavy learning. I did slow push-ups followed by supermen (arms out and then in), arm leg extensions (imgine a pointer) followed by modified kick outs and then plank for 30 seconds wioth side planks and 15 roll unders (top arm comes around and under the body.
Slow push ups are fucking hard. Got a weak ten and did the rest as straight PU's. I figured out the supermen worked best of I considered each in and out as a rep and just never relaxed my torso. The points were the same, hold the extension and then do the modified kickouts in sets of 15, same with the planks,
Next we jogged over to the dip/PU station and did that. And then off to the Inverted row bar for some fun (45 reps) chased by 1.5 miles of jogging. All in all, a keeper with some work. I think I got in 90 PU and 40 dips.
03/01/10 Ran 5 miles along the Fern trail. I felt slow and sluggish on the out and strong on the back. I pushed for speed on the last bit to the railroad tracks and fought the hill. It was good.
03/02/10 Ran 3 miles in the neighborhood late into the evening (9:30). I was going to take it easy but when I hit the hill set at mile two, I decided to work the hills and try the hilltop surge instead i.e. instead of backing off slightly - pushing harder at the crest. Maybe not the best ideas since I was running fifteen tomorrow.
03/03/10 Ran 15 miles with Saiju and Brad and Steph. The first 5 was normal crew training hard. The second two sets were easier but still high nine minute miles. It was a good run. I think Brad kept asking questions to slow me down for Saiju. He's smart about that kind of thing. It was interesting watching him. He knows Saiju pretty weel and hads built a training plan that Saiju feels good about. That's impressive.
03/30/10 Ran 5+ miles at San Luis Mission Park. I ran the loop three times, the second two laps hard on the hills and then one last hard run up the big hill plus I crisscrossed one the road portion to build in more distance. I was on my feet for an hour and a half. It was a great run. I felt like I could catch my breath easier.
03/31/10 Worked out at the Park. Bit of a cluster fuck but also heavy learning. I did slow push-ups followed by supermen (arms out and then in), arm leg extensions (imgine a pointer) followed by modified kick outs and then plank for 30 seconds wioth side planks and 15 roll unders (top arm comes around and under the body.
Slow push ups are fucking hard. Got a weak ten and did the rest as straight PU's. I figured out the supermen worked best of I considered each in and out as a rep and just never relaxed my torso. The points were the same, hold the extension and then do the modified kickouts in sets of 15, same with the planks,
Next we jogged over to the dip/PU station and did that. And then off to the Inverted row bar for some fun (45 reps) chased by 1.5 miles of jogging. All in all, a keeper with some work. I think I got in 90 PU and 40 dips.
03/01/10 Ran 5 miles along the Fern trail. I felt slow and sluggish on the out and strong on the back. I pushed for speed on the last bit to the railroad tracks and fought the hill. It was good.
03/02/10 Ran 3 miles in the neighborhood late into the evening (9:30). I was going to take it easy but when I hit the hill set at mile two, I decided to work the hills and try the hilltop surge instead i.e. instead of backing off slightly - pushing harder at the crest. Maybe not the best ideas since I was running fifteen tomorrow.
03/03/10 Ran 15 miles with Saiju and Brad and Steph. The first 5 was normal crew training hard. The second two sets were easier but still high nine minute miles. It was a good run. I think Brad kept asking questions to slow me down for Saiju. He's smart about that kind of thing. It was interesting watching him. He knows Saiju pretty weel and hads built a training plan that Saiju feels good about. That's impressive.
Tuesday, March 23, 2010
Running Log: March 22 - 28
Miles for the Week: 26 (27)
03/22/10 Ran three miles in the neighborhood. I tried real hard to hold back and use it as a recovery run. A) I still needed to actaully recover from last week's workouts B) There is no good reason to waste 3 miles the day before you plan to run 18 miles. This is a hindsight thing.
03/23/10 Ran 13 miles at the Greenway. My legs weren't right. I was running lactic by mile 6 and developed a twingy pain in my right (the injured one) calf and hamstring plus I staretd worrying about time. I needed to get to work. I should have planned better. I shouldn't have worked my legs like that last week. I shouldn't have run with the crew on Saturday. This run, today's run, should never have happened. I felt like I needed to catch up and I got prideful. Its either going to cost me a long run down the road or I'm going to need to find a differant marathon. Let's extrapolate: A) Only one leg day a month and only on Sundays B) If you have a long run scheduled, don't except another offer to run and then reschedule the long run. Trying to catch up will get you injured. C) Injury sucks.
03/25/10 4 miles with the crew on the Fern Trail. We ran and it was drizzling and then raining and by the time we got to the basin, there was lightening so it became a tempo run back. Steve picked up pace midway and I missed it at first and had to play catch up on the way back. It was a good tough run.
03/27/10 Ran 6+ miles at Forest Meadow on the Lake Overstreet loop. I wore my old GT-2150's which caused some ankle discomfort. And there were some weak spots hbut I did pick ups throughout and finished on a sprint. It was good.
03/28/10 Worked out at Julia's: Javorek barbell complex #1 (Upright Row, High Pull Snatch, Behind the Head Squat Push Press, Behind the Head Good Morning, Bent Over Row x 6) followed by35lb snatches (9 x 3) and the 50lb dumbbell deadlifts trapbar style (3x5+)
03/22/10 Ran three miles in the neighborhood. I tried real hard to hold back and use it as a recovery run. A) I still needed to actaully recover from last week's workouts B) There is no good reason to waste 3 miles the day before you plan to run 18 miles. This is a hindsight thing.
03/23/10 Ran 13 miles at the Greenway. My legs weren't right. I was running lactic by mile 6 and developed a twingy pain in my right (the injured one) calf and hamstring plus I staretd worrying about time. I needed to get to work. I should have planned better. I shouldn't have worked my legs like that last week. I shouldn't have run with the crew on Saturday. This run, today's run, should never have happened. I felt like I needed to catch up and I got prideful. Its either going to cost me a long run down the road or I'm going to need to find a differant marathon. Let's extrapolate: A) Only one leg day a month and only on Sundays B) If you have a long run scheduled, don't except another offer to run and then reschedule the long run. Trying to catch up will get you injured. C) Injury sucks.
03/25/10 4 miles with the crew on the Fern Trail. We ran and it was drizzling and then raining and by the time we got to the basin, there was lightening so it became a tempo run back. Steve picked up pace midway and I missed it at first and had to play catch up on the way back. It was a good tough run.
03/27/10 Ran 6+ miles at Forest Meadow on the Lake Overstreet loop. I wore my old GT-2150's which caused some ankle discomfort. And there were some weak spots hbut I did pick ups throughout and finished on a sprint. It was good.
03/28/10 Worked out at Julia's: Javorek barbell complex #1 (Upright Row, High Pull Snatch, Behind the Head Squat Push Press, Behind the Head Good Morning, Bent Over Row x 6) followed by35lb snatches (9 x 3) and the 50lb dumbbell deadlifts trapbar style (3x5+)
Tuesday, March 16, 2010
Running Log: March 15 - 21
Miles for the Week: 15.1 (7)
03/15/10 Ran neighborhood 5k at around 27 minutes. I think I went out too fast by a minute and could have finished faster. I also wore heavy camo shorts because it was ass fucking cold and I was too lazy to suit up so I believe I have a faster time in me for the Palace Saloon 5k.
03/16/10 I went to the park and did: 15 hindu push-ups, 30 hindu squats, 15 reverse crunches, 30 glute bridges x 4 to dips 20/20/10 with planks inbetween jogged over to the inverted row bar 20/10/10 with sets of 30 lateral squats to 6 50m hill sprints. I was supposed to do squats to overhead press and then weighted hip thrusters but I forgot the sandbag. I should have done the glute bridges one legged. Otherwise it was a decent workout. Oh yeah, my back was cracking like a motherfucker on the hindu push-ups.
03/18/10 Ran 5 miles with the crew. We did two 1/4 miles. My best time was 1 minute 38 seconds. Not too shabby.
03/19/10 Workout at Julia's: 6x 3 25lbs each arm (goblet squat, swings, squat to snatch, squat to press, squat to high pull), 3 x 6 50lb per hand db deadlift, trap bare style, 50lb farmer's carry.
03/21/10 7 miles with the crew at new trails on Tom Brown Park. It was pretty roough. This week beat the shit out of my legs. If I want to do legs it needs to be on Sunday only. It was disrespectful to my training partners and the value of my workout to not show up Saturday with my best legs.
*The number in red is the number of miles I have on my current pair of running shoes, Asic's GT-2150.
03/15/10 Ran neighborhood 5k at around 27 minutes. I think I went out too fast by a minute and could have finished faster. I also wore heavy camo shorts because it was ass fucking cold and I was too lazy to suit up so I believe I have a faster time in me for the Palace Saloon 5k.
03/16/10 I went to the park and did: 15 hindu push-ups, 30 hindu squats, 15 reverse crunches, 30 glute bridges x 4 to dips 20/20/10 with planks inbetween jogged over to the inverted row bar 20/10/10 with sets of 30 lateral squats to 6 50m hill sprints. I was supposed to do squats to overhead press and then weighted hip thrusters but I forgot the sandbag. I should have done the glute bridges one legged. Otherwise it was a decent workout. Oh yeah, my back was cracking like a motherfucker on the hindu push-ups.
03/18/10 Ran 5 miles with the crew. We did two 1/4 miles. My best time was 1 minute 38 seconds. Not too shabby.
03/19/10 Workout at Julia's: 6x 3 25lbs each arm (goblet squat, swings, squat to snatch, squat to press, squat to high pull), 3 x 6 50lb per hand db deadlift, trap bare style, 50lb farmer's carry.
03/21/10 7 miles with the crew at new trails on Tom Brown Park. It was pretty roough. This week beat the shit out of my legs. If I want to do legs it needs to be on Sunday only. It was disrespectful to my training partners and the value of my workout to not show up Saturday with my best legs.
*The number in red is the number of miles I have on my current pair of running shoes, Asic's GT-2150.
Tuesday, March 9, 2010
Running Log: March 8 - 14
Miles for the Week: 27
03/08/10 Ran 6 miles with Neil and Steph. It was fun. We ran some road and some trails. We did a fast half. I felt like a kid. We ran but we also explored around this bridge, into the wetlands. That was my favorite part.
03/09/10 Did a bodyweight workout in the park. 20 pushups to side planks with 12lb. dumbbells (both sides) to renegade rows (dropped after the first set) planks to bicycles with the standard 20/10/10 inverted rows. It wasa bit of a cluster fuck but it has elements of quality. I got to sort this one out.
03/10/10 Ran 6 miles at the greenway. It was hard. I was tired and under rested. I wasn't even sure if I could finish and tehn I hit mile five and started picking up major steam going all out in the last 200 meters.
03/11/10 Ran 5 with Steve and Steph. We ran hard and did a fast 300. It felt good, very good. The weight loss is finally paying off.
03/13/10 Ran 10 miles at Forest Meadows. Never run with country music on your iPod unless you hate yourself. I think I was at mile seven when I found ANdre Williams on my playlist. I just kept playing the same five songs over and over until I was done. Strong fast finish.
03/14/10 Worked out at Julia's. Did a complex (deadlift, high pull, row, press, good mornings, squat to press) with the bar. Worked on snatch and ended three sets of ten on 30lbs. I'm pretty sure I can go higher. I need secondary snatch exercises. Farmers carry, both hands with 50lbs. One full yard pass and two almosts. This is the heavy weights workout. Needs secondaries, the TFW warm up and maybe end on jogging.
03/08/10 Ran 6 miles with Neil and Steph. It was fun. We ran some road and some trails. We did a fast half. I felt like a kid. We ran but we also explored around this bridge, into the wetlands. That was my favorite part.
03/09/10 Did a bodyweight workout in the park. 20 pushups to side planks with 12lb. dumbbells (both sides) to renegade rows (dropped after the first set) planks to bicycles with the standard 20/10/10 inverted rows. It wasa bit of a cluster fuck but it has elements of quality. I got to sort this one out.
03/10/10 Ran 6 miles at the greenway. It was hard. I was tired and under rested. I wasn't even sure if I could finish and tehn I hit mile five and started picking up major steam going all out in the last 200 meters.
03/11/10 Ran 5 with Steve and Steph. We ran hard and did a fast 300. It felt good, very good. The weight loss is finally paying off.
03/13/10 Ran 10 miles at Forest Meadows. Never run with country music on your iPod unless you hate yourself. I think I was at mile seven when I found ANdre Williams on my playlist. I just kept playing the same five songs over and over until I was done. Strong fast finish.
03/14/10 Worked out at Julia's. Did a complex (deadlift, high pull, row, press, good mornings, squat to press) with the bar. Worked on snatch and ended three sets of ten on 30lbs. I'm pretty sure I can go higher. I need secondary snatch exercises. Farmers carry, both hands with 50lbs. One full yard pass and two almosts. This is the heavy weights workout. Needs secondaries, the TFW warm up and maybe end on jogging.
Wednesday, March 3, 2010
The Truth About Adrenal Fatigue
This article is mostly about the explosive energy weightlifters need to do their workouts. I confess, a lot of it is lost on me. The part of this article that interests me, however, is how adrenaline works:
This gives me some idea about the Mount Sano 15k. I had a bunch of rolled ankles (pain induced stress leading to small glucose dumps) and a few face-plants (major glucose dumps) so that I nearly bonked on a race I should have run with enough energy to kick at the end. Each incident was extra energy being pissed away.
It seems to me that that is the why of staying calm and under control. This applies to panic at catching up, training against face-plants and rolls or something as simple as passing. Instead of wild burst to get ahead of someone on a tight course, just ask them to move, “On your left.” These burst passes leave me fatigued. Passing should be gradual and under control.
We start the race with a set amount of available energy and get precious little from carb drinks like Gatorade or GU packets. Like Steve always says, everything helps.
At the sight of a near accident, your brain (sends) a nerve impulse directly via the preganglionic sympathetic fibers to your adrenal medulla to secrete adrenaline, otherwise known as epinephrine (or what's widely known as adrenaline)... Epinephrine increases blood pressure, respiration rate, heart rate, increases glucose, and dilates the pupils, all for the purpose of enabling you to quickly and safely get out of a potentially life-threatening situation. This (is) a purely autonomic reaction that came straight from your brain.So we have a stress situation, say a face-plant, and our bodies dump extra glucose into the blood stream to help us deal with the emergency. This is glucose over and above the levels we might normally have. Our bodies don’t realize we don’t need it for something like a face-plant. It just happens.
This gives me some idea about the Mount Sano 15k. I had a bunch of rolled ankles (pain induced stress leading to small glucose dumps) and a few face-plants (major glucose dumps) so that I nearly bonked on a race I should have run with enough energy to kick at the end. Each incident was extra energy being pissed away.
It seems to me that that is the why of staying calm and under control. This applies to panic at catching up, training against face-plants and rolls or something as simple as passing. Instead of wild burst to get ahead of someone on a tight course, just ask them to move, “On your left.” These burst passes leave me fatigued. Passing should be gradual and under control.
We start the race with a set amount of available energy and get precious little from carb drinks like Gatorade or GU packets. Like Steve always says, everything helps.
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