Registration is official for both Brigid and myself in the Dirty German 50K, held within the city limits of Philadelphia in PennyPack Park. I've heard many things about this park, both good and bad, but since the 50K alone is set for 500 participants, not to mention the shorter and longer race distance participants, there should be plenty of folks around. Plus, how can you say no to a post race party catered by lederhosen-clad beer wenches?
The run today was done completely on the trails of the Wissahickon. I got a brand new pair of New Balance MT-101 that I wanted to try and decided to break them in today. The route started at Valley Green. We made our way up the North/Eastern side of the creek and continued down to Lincoln Drive. From there, we took the bike path down to the steps near Ridge Ave and followed the high trails past the golf course and eventually down at the 4 mile marker of Forbidden Drive. We headed down because we saw a few garbage bags that Brigid thought looked like dead bodies. I think she has been watching too much SVU.
The run was great, the weather was great, and the shoes were great. I didn't have any soreness in my arches like I suspected I might. The treads gave excellent traction on the trails. There were only a few patches of snow and ice, so it wasn't worth while to bring any addition Yak Trax. There is almost no midsole and the sole on the heel and forefoot is minimal, but I couldn't feel any of the mid-sized rocks on my feet like I usually do with the Vibrams. Keeping a watchful eye on the terrain is still pretty important, however. The narrow width of the shoes provides a little less ankle stability, but I'm sure this is something that will soon be remedied with increased mileage and ankle strength. Overall, I'm very happy with them.
Monday, February 28, 2011
Friday, February 25, 2011
Strength, Aegon loop
Pullups 10, 13, 8, 10 (assisted)
Squats 4 X 5
Load: 195
Dumbbell Presses 4 X 5
Load: 110
Headed out with Paul R. today on an Aegon loop. On the way over to the fitness center it seemed as though the weather was breaking and we would have a dry, 60 degree run. All that changed in the span of 15 minutes. A little drizzle was falling as we walked out the door, which quickly progressed into a downpour. On the way down the GVP and only flat road, the 40+ MPH wind and rain was right in our faces and I quickly learned how to run while staring straight down at my feet. This went on for about a mile, before we turned off Flat Rd. Miraculously, the wind and rain abated and we were left with the puddles and curb streams as the only remnants of the rain.
I've never been through the Aegon corporate park before. It looks like a building from the 70s. Tough to say what actually contributed to that assumption: maybe it was the dark wood siding combined with the dark green pine trees and the soft brown of dead pine needles. The site closed down and the parking lot was empty, but there is nice route that winds all the way around the perimeter. At one point I noticed a few beer cans and Paul mentioned that he had made his way off the trail and into the parking lot only to stumble across a car rocking back and forth on its axles. Seems like Aegon is now the place to party.
My legs were feeling pretty sore from yesterday, having to run in my Asics Cumulus from about 2 years ago (my other pair were soaked in the recent rain). Had to run in them again today, but my legs felt a bit looser than this morning. Hopefully they won't be too sore tonight.
About 4 miles in 32 minutes.
Squats 4 X 5
Load: 195
Dumbbell Presses 4 X 5
Load: 110
Headed out with Paul R. today on an Aegon loop. On the way over to the fitness center it seemed as though the weather was breaking and we would have a dry, 60 degree run. All that changed in the span of 15 minutes. A little drizzle was falling as we walked out the door, which quickly progressed into a downpour. On the way down the GVP and only flat road, the 40+ MPH wind and rain was right in our faces and I quickly learned how to run while staring straight down at my feet. This went on for about a mile, before we turned off Flat Rd. Miraculously, the wind and rain abated and we were left with the puddles and curb streams as the only remnants of the rain.
I've never been through the Aegon corporate park before. It looks like a building from the 70s. Tough to say what actually contributed to that assumption: maybe it was the dark wood siding combined with the dark green pine trees and the soft brown of dead pine needles. The site closed down and the parking lot was empty, but there is nice route that winds all the way around the perimeter. At one point I noticed a few beer cans and Paul mentioned that he had made his way off the trail and into the parking lot only to stumble across a car rocking back and forth on its axles. Seems like Aegon is now the place to party.
My legs were feeling pretty sore from yesterday, having to run in my Asics Cumulus from about 2 years ago (my other pair were soaked in the recent rain). Had to run in them again today, but my legs felt a bit looser than this morning. Hopefully they won't be too sore tonight.
About 4 miles in 32 minutes.
Thursday, February 24, 2011
Diamond Rock
Headed out with a few people from work today on a route I've done once or twice before. Initially I had thought it was in a completely different direction, but it still contained a mega hill, which is one of the reasons I thought of doing it in the first place. The route is about 7.4 miles and we finished in about 64 minutes. It was untimed, however, since I split my watch at one point and accidentally stopped it.
Started off with Becky, Brian P, and Frank. Made it to the bottom of the hill and finished in about 4 minutes, 11 seconds, with a brief pause to re-tie a sneaker. It was pretty chilly out but this hill really jacks up your core temperature in a hurry. At the top of the hill, the route transitions onto the Horseshoe trail. I was wearing a pair of Asics that are about 2 years old and the treads are almost completely worn out, so it was cautious but steady going for me. The trail ends and the route progresses down the same hill that we initially climbed in the beginning. I tried to keep my cadence the same, but elongating my strides, but there simply was no easy way about it. I could tell my quads were going to be sore this afternoon. The hill is steep enough so that you would always be accelerating, no matter how fast you were going.
True to prediction, my quads were pretty sore after the run, but I think it was more because of my choice in footwear rather than the downhill. I left a pair of sneakers outside after a weekend run with Brigid and the snow we got earlier this week soaked them through. Can you imagine? Friday it's 70 and sunny and Monday we have snow and 20 degree weather.
Started off with Becky, Brian P, and Frank. Made it to the bottom of the hill and finished in about 4 minutes, 11 seconds, with a brief pause to re-tie a sneaker. It was pretty chilly out but this hill really jacks up your core temperature in a hurry. At the top of the hill, the route transitions onto the Horseshoe trail. I was wearing a pair of Asics that are about 2 years old and the treads are almost completely worn out, so it was cautious but steady going for me. The trail ends and the route progresses down the same hill that we initially climbed in the beginning. I tried to keep my cadence the same, but elongating my strides, but there simply was no easy way about it. I could tell my quads were going to be sore this afternoon. The hill is steep enough so that you would always be accelerating, no matter how fast you were going.
True to prediction, my quads were pretty sore after the run, but I think it was more because of my choice in footwear rather than the downhill. I left a pair of sneakers outside after a weekend run with Brigid and the snow we got earlier this week soaked them through. Can you imagine? Friday it's 70 and sunny and Monday we have snow and 20 degree weather.
Wednesday, February 23, 2011
Basketball
Just a basketball game tonight. Thought about hitting the weights in the afternoon, but decided against it. It was a pretty full day, with a funeral in the morning, work in the afternoon, class, and then the game.
The opposing team forfeited, but we still got the chance to play a team in the league above us. They played the previous game and agreed to stick around for one more. I think if we hadn't let one guy shoot (and make) about 6 or 7 three-pointers, we would have whooped them pretty well. But it was a pretty big gym and we only had 5 guys with 1 more showing up at the beginning of the second half.
Felt real good about the game. The guys are starting to mesh just in time for the playoffs.
The opposing team forfeited, but we still got the chance to play a team in the league above us. They played the previous game and agreed to stick around for one more. I think if we hadn't let one guy shoot (and make) about 6 or 7 three-pointers, we would have whooped them pretty well. But it was a pretty big gym and we only had 5 guys with 1 more showing up at the beginning of the second half.
Felt real good about the game. The guys are starting to mesh just in time for the playoffs.
Tuesday, February 22, 2011
Pullups 9, 13, 9, 9, 8
Thrusters 4 X 5
Load: 120, 140, 140, 140
4 X 800 meter intervals, 400m rest (treadmill)
3:00 for all
Late Evening
About an hour of basketball. Started feeling frustrated with the lack of "team" play and the quality of the referees. Came to the stark realization that it would be better to enjoy the time for what it is rather than expecting others to elevate themselves. Still, it's tough to play in a game where the whistle is blowing every 30 seconds and you know you're team could be so much better if they trusted each other.
Workout comments: I'm not understanding the final set of pullups. I haven't done pullups since last Wednesday and took nearly 4 days off from any exercise whatsoever. Might be the structure of the pullup bar I'm using. I might be moving my body too far away from the bar during the pullup. Or I might be doing too few reps before a hanging rest and then completing the rest of the pullups. Doesn't make any sense. Next time I might try to avoid a superset, even if it does work complementary muscle groups.
Thrusters 4 X 5
Load: 120, 140, 140, 140
4 X 800 meter intervals, 400m rest (treadmill)
3:00 for all
Late Evening
About an hour of basketball. Started feeling frustrated with the lack of "team" play and the quality of the referees. Came to the stark realization that it would be better to enjoy the time for what it is rather than expecting others to elevate themselves. Still, it's tough to play in a game where the whistle is blowing every 30 seconds and you know you're team could be so much better if they trusted each other.
Workout comments: I'm not understanding the final set of pullups. I haven't done pullups since last Wednesday and took nearly 4 days off from any exercise whatsoever. Might be the structure of the pullup bar I'm using. I might be moving my body too far away from the bar during the pullup. Or I might be doing too few reps before a hanging rest and then completing the rest of the pullups. Doesn't make any sense. Next time I might try to avoid a superset, even if it does work complementary muscle groups.
Thursday, February 17, 2011
Uphill Run
Late evening
Uphill treadmill run
7% grade
40 minutes
3.67 miles
Workout comments: It was pretty late and I had a short break from work. Wasn't really up for any strength work and I couldn't stand a generic treadmill run, so I mixed things up with a 3.6 mile climb at a slow steady pace.
I ordered the New Balance MT101 trail runners today. In response to the Vibram hysteria that has hit the running world, many companies are unleashing minimalist shoes especially trail runners. They keep your foot low to the ground and mimic barefoot running without feeling like our are running barefoot. By this I mean you won't feel every rock and twig that you come across while running through the woods. This has often been my problem when running with Vibrams through the Wissahickon. I spend too much time gingerly avoiding foot traps when it's much funner to concentrate on the run. Forget about running on the gravel and stone laden Forbidden Drive. This will wreck your feet if you're wearing Vibrams. Sadly, the only surface that feels comfortable, other than the rare grass fields of the Greater Philadelphia Area, is the road. And this has been a problem for many Vibram supporters. Man was made to run barefoot, but not on the harsh asphalt and concrete of modern neighborhoods.
Uphill treadmill run
7% grade
40 minutes
3.67 miles
Workout comments: It was pretty late and I had a short break from work. Wasn't really up for any strength work and I couldn't stand a generic treadmill run, so I mixed things up with a 3.6 mile climb at a slow steady pace.
I ordered the New Balance MT101 trail runners today. In response to the Vibram hysteria that has hit the running world, many companies are unleashing minimalist shoes especially trail runners. They keep your foot low to the ground and mimic barefoot running without feeling like our are running barefoot. By this I mean you won't feel every rock and twig that you come across while running through the woods. This has often been my problem when running with Vibrams through the Wissahickon. I spend too much time gingerly avoiding foot traps when it's much funner to concentrate on the run. Forget about running on the gravel and stone laden Forbidden Drive. This will wreck your feet if you're wearing Vibrams. Sadly, the only surface that feels comfortable, other than the rare grass fields of the Greater Philadelphia Area, is the road. And this has been a problem for many Vibram supporters. Man was made to run barefoot, but not on the harsh asphalt and concrete of modern neighborhoods.
Wednesday, February 16, 2011
Strength, Basketball
Early afternoon
Pullups 9, 12, 9, 9, 11
Dumbbell Presses 4 X 5
Load: 110, 120, 130, 130
Cleans 4 X 3
Load: 140, 150, 150, 160
Incline Situps 4 X 15
Evening
Basketball. Two days, two wins. Played pretty well. Although we finally had a few subs during the game so everyone could stay pretty fresh.
Workout comments: I don't know what it is. A few months back I remember being able to easily do 4 X 10 pullups or chinups. Since starting this 50 pullups program, I've seen some improvement, but it also seems like I'm struggling with every set. I'll see how the next test goes before making a decision, but it has me stumped.
Presses were tough, but I haven't really done them in a while. I imagine the high reps I was able to do in HSPU were because of all the bench pressing I was doing. Not sure if I want to get back into this fully or not, but I guess at least once a week for each exercise is good enough for now.
Pullups 9, 12, 9, 9, 11
Dumbbell Presses 4 X 5
Load: 110, 120, 130, 130
Cleans 4 X 3
Load: 140, 150, 150, 160
Incline Situps 4 X 15
Evening
Basketball. Two days, two wins. Played pretty well. Although we finally had a few subs during the game so everyone could stay pretty fresh.
Workout comments: I don't know what it is. A few months back I remember being able to easily do 4 X 10 pullups or chinups. Since starting this 50 pullups program, I've seen some improvement, but it also seems like I'm struggling with every set. I'll see how the next test goes before making a decision, but it has me stumped.
Presses were tough, but I haven't really done them in a while. I imagine the high reps I was able to do in HSPU were because of all the bench pressing I was doing. Not sure if I want to get back into this fully or not, but I guess at least once a week for each exercise is good enough for now.
Tuesday, February 15, 2011
Hill Repeats, Basketball
Early afternoon
A treadmill interval session quickly turned into a hill repeat session up Tech Drive with Chris R. and a someone I haven't met before, Alan something. Actually mistook him for another Alan who works here. Mildly awkward. At least it happened as we were finishing up. Seemed like a nice guy though.
After a quick warmup around Great Valley Parkway, we descended down the Tech Drive hill. I remember the first time I tackled this hill was in the final half mile of the GVCC 5K run about 3 years ago. Everyone said don't go out too fast because there is a killer hill at the end. Jibberish! But I was none the wiser and had nothing else to lose. Who cares if it's in the last half mile? You're pretty much gassed out by then anyway.
Even though we didn't start from the very bottom of the hill, it was still a pretty steep trip up. I think it actually amounts to a similar grade and distance as the North Lane hill in Conshohocken. Good to note. Took the first rep easy enough. There's a point where the road bends sharp to the left the wind hits you square in the face. Not to mention the sharp increase in grade too. Next too repeats I went out a little harder. Not an insane workout, but I was huffing at the top of each.
3 X 400m hill repeats
2:00, 1:56, 1:52
Evening
Basketball game. First win in a while. I was starting to feel a serious bout of depression coming along with all the losses we've been racking up in both leagues.
A treadmill interval session quickly turned into a hill repeat session up Tech Drive with Chris R. and a someone I haven't met before, Alan something. Actually mistook him for another Alan who works here. Mildly awkward. At least it happened as we were finishing up. Seemed like a nice guy though.
After a quick warmup around Great Valley Parkway, we descended down the Tech Drive hill. I remember the first time I tackled this hill was in the final half mile of the GVCC 5K run about 3 years ago. Everyone said don't go out too fast because there is a killer hill at the end. Jibberish! But I was none the wiser and had nothing else to lose. Who cares if it's in the last half mile? You're pretty much gassed out by then anyway.
Even though we didn't start from the very bottom of the hill, it was still a pretty steep trip up. I think it actually amounts to a similar grade and distance as the North Lane hill in Conshohocken. Good to note. Took the first rep easy enough. There's a point where the road bends sharp to the left the wind hits you square in the face. Not to mention the sharp increase in grade too. Next too repeats I went out a little harder. Not an insane workout, but I was huffing at the top of each.
3 X 400m hill repeats
2:00, 1:56, 1:52
Evening
Basketball game. First win in a while. I was starting to feel a serious bout of depression coming along with all the losses we've been racking up in both leagues.
Monday, February 14, 2011
Strength, Uphill walking
Pullups 8, 11, 8, 8, 10
Squats 5 X 3
Load: 195, 215, 225, 225, 235
Cleans 4 X 3
Load: 140
Bench Press 5533
Load: 175, 195, 205, 215
Uphill Walking 20 minutes total
10 min @ 10% grade
5 min @ 12%
5 min @ 14%
Workout comments: Mondays are always a groggy day for me. I started to loosen up as the morning progressed, but still felt sluggish during the workout. Bench press felt tough towards the end and squats were also feeling difficult. I've been noticing some twinge in my left shoulder again. Feels like a tight muscle that might need to be worked out over the course of the next week or so.
Sleep: 7 hours
Squats 5 X 3
Load: 195, 215, 225, 225, 235
Cleans 4 X 3
Load: 140
Bench Press 5533
Load: 175, 195, 205, 215
Uphill Walking 20 minutes total
10 min @ 10% grade
5 min @ 12%
5 min @ 14%
Workout comments: Mondays are always a groggy day for me. I started to loosen up as the morning progressed, but still felt sluggish during the workout. Bench press felt tough towards the end and squats were also feeling difficult. I've been noticing some twinge in my left shoulder again. Feels like a tight muscle that might need to be worked out over the course of the next week or so.
Sleep: 7 hours
Saturday, February 12, 2011
Tabata Something Else
Early afternoon
Tabata Something Else
Sledgehammer 14
Jump Overs (parallette) 20
Situps 12
Double Unders 12
This is not the same workout often described under the same name. The workout involves 32 consecutive intervals ( 8 per exercise) of 20s on and 10s off. In my mind, I thought this was supposed to be 32 minutes, but actually on adds up to 16 minutes.
Late afternoon
Basketball game. Pretty decent today, but still lost.
Workout comments: My calves were definitely sore after this, obviously from jump overs and double unders, followed closely by a basketball game.
Tabata Something Else
Sledgehammer 14
Jump Overs (parallette) 20
Situps 12
Double Unders 12
This is not the same workout often described under the same name. The workout involves 32 consecutive intervals ( 8 per exercise) of 20s on and 10s off. In my mind, I thought this was supposed to be 32 minutes, but actually on adds up to 16 minutes.
Late afternoon
Basketball game. Pretty decent today, but still lost.
Workout comments: My calves were definitely sore after this, obviously from jump overs and double unders, followed closely by a basketball game.
Friday, February 11, 2011
Early morning
Farmer's Walk 65#
Squats
OH Lunges 35#
Situps
Pullups/Assisted Pullups, Body Rows
Burpees
Workout comments: Each pair of exercises was done in 45s intervals continuously for the 4.5 minutes. Any faults on the Farmer's Walk resulted in 4 negative pushups. No real way to keep track of the reps in each set.
Farmer's Walk 65#
Squats
OH Lunges 35#
Situps
Pullups/Assisted Pullups, Body Rows
Burpees
Workout comments: Each pair of exercises was done in 45s intervals continuously for the 4.5 minutes. Any faults on the Farmer's Walk resulted in 4 negative pushups. No real way to keep track of the reps in each set.
Thursday, February 10, 2011
Metcon, Short Run
Afternoon
So a while back I secured a used truck tire which isn't really big enough for flipping, but still has its uses. I also picked up a sledgehammer and was itching to use it, but since all the snow my garage has pretty much been inaccessible. The snow finally started melting during the past week and I was at least able to get the door open. I rummaged through some of the equipment I've been hoarding during the past year and came up with this workout:
4 Rounds for Time:
50 Sledgehammer Tire Hits (split between right and left handed)
15 Burpees (including jump over a parallette I had stationed in the middle.
*Wore a 20# vest during the workout.
2:55, 3:27, 4:05, 4:07
14:34
4.2 miles on this loop in about 36 minutes with a 2:05 cruise interval up North Lane. 10 seconds better than Saturday.
Workout comments: I have no heat in my garage, but it was sheltered from the wind at least. I was actually scrambling to get outside afterwards. A pool of sweat had formed at my burpee station and sledge station. I'll have to remember to wear work gloves in the summertime so I don't chuck the sledgehammer straight through the wall. The burpees were tough, especially with the vest. I really wanted a bigger tire for box jumps, above anything else really. I've seen people doing these and I think it takes some of the fear of falling and smashing my shin, as I've done many times in the past. Flipping would also be pretty cool too. I have a standing order in at Ardmore Tire in case they get any in. Once I get a barbell set, maybe it would be a good idea to have some of the other guys over. Start up a little group circuit.
So a while back I secured a used truck tire which isn't really big enough for flipping, but still has its uses. I also picked up a sledgehammer and was itching to use it, but since all the snow my garage has pretty much been inaccessible. The snow finally started melting during the past week and I was at least able to get the door open. I rummaged through some of the equipment I've been hoarding during the past year and came up with this workout:
4 Rounds for Time:
50 Sledgehammer Tire Hits (split between right and left handed)
15 Burpees (including jump over a parallette I had stationed in the middle.
*Wore a 20# vest during the workout.
2:55, 3:27, 4:05, 4:07
14:34
4.2 miles on this loop in about 36 minutes with a 2:05 cruise interval up North Lane. 10 seconds better than Saturday.
Workout comments: I have no heat in my garage, but it was sheltered from the wind at least. I was actually scrambling to get outside afterwards. A pool of sweat had formed at my burpee station and sledge station. I'll have to remember to wear work gloves in the summertime so I don't chuck the sledgehammer straight through the wall. The burpees were tough, especially with the vest. I really wanted a bigger tire for box jumps, above anything else really. I've seen people doing these and I think it takes some of the fear of falling and smashing my shin, as I've done many times in the past. Flipping would also be pretty cool too. I have a standing order in at Ardmore Tire in case they get any in. Once I get a barbell set, maybe it would be a good idea to have some of the other guys over. Start up a little group circuit.
Wednesday, February 9, 2011
Tuesday, February 8, 2011
Pullup Test, Cleans, Hill Intervals
Early afternoon
WU: 1 mile easy on the treadmill after some light foam roller work on my back.
Max pullup test: 16
Cleans 4 X 3
Load: 140
Incline Situps 4 X 15
Another 0.5 miles on the treadmill before
(30:20) X 12
30s on, 20s off all out efforts
Incline set to 12% grade.
Evening
Basketball game with the work league at Germantown academy. I think last week I played without the ankle brace (because I forgot it) and my ankle seemed just fine. I'd like to start playing more without it but I'll leave it on for a few more weeks during games just for safety's sake. We ended up losing by three points at the end, but it was actually a good game and the team we were playing has a tendency to put up a lot of points. The game had a sloppy feel to it while playing, but looking back it was probably much better than I thought. I think I just need to learn to be more positive during the game.
Workout comments: First interval was done at 6:45 pace, second at 7:00, third at 7:30, before finally settling on 8:00 pace for the rest. It was surprisingly difficult to maintain. I was bent over gasping for air after each interval. The pullup test was what I expected. The last rep was questionable but I gave myself the benefit of the doubt. Still an improvement over the 12 pullups I did to start the cycle off. However, I think the biggest factor is mental preparation. Visualizing a goal from the beginning makes it much more attainable than going at it blindly. Conversely, if you set your goal too low, it becomes much more difficult to surpass it. I guess the only answer is too always set your goals too high. You may never reach them, but you'll always be improving.
Body: My calves were still a little sore this morning, but it quickly dissipated through the morning and during the warmup. No soreness after the workout.
Nutrition: Whey protein shake at breakfast and following the workout. Fish oil and a multivitamin in the morning. Pretty good overall.
Sleep: About 7 hours. Gotta an exam this week so the sleep will probably get shorter and shorter.
WU: 1 mile easy on the treadmill after some light foam roller work on my back.
Max pullup test: 16
Cleans 4 X 3
Load: 140
Incline Situps 4 X 15
Another 0.5 miles on the treadmill before
(30:20) X 12
30s on, 20s off all out efforts
Incline set to 12% grade.
Evening
Basketball game with the work league at Germantown academy. I think last week I played without the ankle brace (because I forgot it) and my ankle seemed just fine. I'd like to start playing more without it but I'll leave it on for a few more weeks during games just for safety's sake. We ended up losing by three points at the end, but it was actually a good game and the team we were playing has a tendency to put up a lot of points. The game had a sloppy feel to it while playing, but looking back it was probably much better than I thought. I think I just need to learn to be more positive during the game.
Workout comments: First interval was done at 6:45 pace, second at 7:00, third at 7:30, before finally settling on 8:00 pace for the rest. It was surprisingly difficult to maintain. I was bent over gasping for air after each interval. The pullup test was what I expected. The last rep was questionable but I gave myself the benefit of the doubt. Still an improvement over the 12 pullups I did to start the cycle off. However, I think the biggest factor is mental preparation. Visualizing a goal from the beginning makes it much more attainable than going at it blindly. Conversely, if you set your goal too low, it becomes much more difficult to surpass it. I guess the only answer is too always set your goals too high. You may never reach them, but you'll always be improving.
Body: My calves were still a little sore this morning, but it quickly dissipated through the morning and during the warmup. No soreness after the workout.
Nutrition: Whey protein shake at breakfast and following the workout. Fish oil and a multivitamin in the morning. Pretty good overall.
Sleep: About 7 hours. Gotta an exam this week so the sleep will probably get shorter and shorter.
Monday, February 7, 2011
Rest Day
My calves were extremely sore and tender today, no doubt from the running/strides in Vibrams and the long run yesterday with my footing constantly slipping out. I was going to stick to upper body work today but thought rest was more appropriate. I have class tonight anyway.
Sunday, February 6, 2011
Super Bowl RunDay
Late morning
After a three-week hiatus due to a bruised knee injury, I eased back into the long weekend trail run with about 90 minutes of Wissahickon traversing. Of course I walked out the door without Brigid's YakTrax and immediately felt the difference after 100 yards of downhill running. The good news is that the weather is finally starting to change around here (knock on wood) and we have been lucky enough to get several consecutive days of mild weather. Keep in mind that mild weather these days is anything over 32F.
The going was slow, but interesting. The downhill portions had me feeling like a downhill skier, slaloming past boulders shrubs. Contrastingly, I felt like an ice climber on the uphill portions, having to dig my feet in the unpacked snow as if I were sporting crampons on Mt Everest. Even the flat portions had enough of a slope so that my footing was never secure. Despite my slow pace, my effort level was high and I would liken it to running on the beach above the tide. Every so often I got a chance to look up at the quiet park and realized how many trees had fallen under the weight of the heavy, wet snow we've been having. There weren't too many people out today, either. Whether this was because of the snow or the Super Bowl or both I don't know, but I did see a few mountain bikers out and it still made me chuckle. I've seen a bunch of them the past few weeks and I always admired the love of the sport that makes someone tackle new terrain and new conditions. But then it dawned on me that I've never actually seen them riding. They are always walking their bikes. Uphill, downhill, it doesn't matter. I guess I have to try it first.
I started from Bells Mill Rd and took Forbidden Drive down to Rex Ave before turning up into the Western side of the creek. I had no music today and wasn't sure what to expect. You become dependent on the distraction, especially when you're running alone, and I wasn't sure if I was ready for the deafening clamor of my own thoughts. But I soon found a rhythm and time seemed to pass faster than usual. I found myself taking notice of the park even more than usual. First, because the scenery demanded it and I found myself more open to absorb my surroundings. Second, because the trails were not as blazed as usual and I found myself dredging my memory for signs of familiarity. It's ironic that I often escape to the park to avoid the monotony of suburban running, while the Wissahickon, especially at this time of year, offers very little in the way of characteristic distinction. Sure there are landmarks, fields, access roads, and familiar creeks, but these make up only 10-20 percent of the park. The rest is a barrage of predictability.
But maybe that's the point. Maybe that sense of certainty allows us to let our guard down, to tune ourselves into what's all around. Who would have thought that simply turning off my music would help open my eyes? The next step is to leave the watch behind.
After a three-week hiatus due to a bruised knee injury, I eased back into the long weekend trail run with about 90 minutes of Wissahickon traversing. Of course I walked out the door without Brigid's YakTrax and immediately felt the difference after 100 yards of downhill running. The good news is that the weather is finally starting to change around here (knock on wood) and we have been lucky enough to get several consecutive days of mild weather. Keep in mind that mild weather these days is anything over 32F.
The going was slow, but interesting. The downhill portions had me feeling like a downhill skier, slaloming past boulders shrubs. Contrastingly, I felt like an ice climber on the uphill portions, having to dig my feet in the unpacked snow as if I were sporting crampons on Mt Everest. Even the flat portions had enough of a slope so that my footing was never secure. Despite my slow pace, my effort level was high and I would liken it to running on the beach above the tide. Every so often I got a chance to look up at the quiet park and realized how many trees had fallen under the weight of the heavy, wet snow we've been having. There weren't too many people out today, either. Whether this was because of the snow or the Super Bowl or both I don't know, but I did see a few mountain bikers out and it still made me chuckle. I've seen a bunch of them the past few weeks and I always admired the love of the sport that makes someone tackle new terrain and new conditions. But then it dawned on me that I've never actually seen them riding. They are always walking their bikes. Uphill, downhill, it doesn't matter. I guess I have to try it first.
I started from Bells Mill Rd and took Forbidden Drive down to Rex Ave before turning up into the Western side of the creek. I had no music today and wasn't sure what to expect. You become dependent on the distraction, especially when you're running alone, and I wasn't sure if I was ready for the deafening clamor of my own thoughts. But I soon found a rhythm and time seemed to pass faster than usual. I found myself taking notice of the park even more than usual. First, because the scenery demanded it and I found myself more open to absorb my surroundings. Second, because the trails were not as blazed as usual and I found myself dredging my memory for signs of familiarity. It's ironic that I often escape to the park to avoid the monotony of suburban running, while the Wissahickon, especially at this time of year, offers very little in the way of characteristic distinction. Sure there are landmarks, fields, access roads, and familiar creeks, but these make up only 10-20 percent of the park. The rest is a barrage of predictability.
But maybe that's the point. Maybe that sense of certainty allows us to let our guard down, to tune ourselves into what's all around. Who would have thought that simply turning off my music would help open my eyes? The next step is to leave the watch behind.
Saturday, February 5, 2011
Short Run
Afternoon
After several hours of homework, it was time for a short run around Conshohocken. Being a short run, I opted to wear the Vibrams. It was about 35 degrees outside and I quickly wished I had worn some socks underneath. At the beginning of the run, I had planned on testing my max pullups on a bar in Sutcliffe Park, but after 3 I knew I wasn't going to hit anywhere near the 16 I was hoping for. The bar here was freezing cold, slippery, and much wider than what I have been practicing on. Then there was the little factor that my back was feeling very tired and sore for some reason, maybe due to the clean and front squats that piled up during the previous few days. I figured I was test again after a few days of rest without weights and see what happens.
The run was about 4.2 miles along this route. I added in some strides along the 1.5 mile flat that runs adjacent to the SRT. The trail has been covered with ice/snow/slush for weeks now, but the road next to it is in pretty good condition and very little traffic uses it, since it dead ends about 3/4 of the way down. I do get a good reminder of rowing in college, since this is the road where our temporary boat house was during my sophomore year. Some colleges and high schools still take advantage of the upper Schuylkill and as I ran past I noticed several boats still covered in snow. Before SJU received much of the funding during my time there, there were several boats that would probably have fallen in the category of "not worth the time to haul inside". Namely, the Rashford and the Teti. Ironically, these boats were once the trophies of the SJU fleet, but time and innovation converted them into the tanks of the river.
I wanted to build up several month of Tabatta intervals and strides using the Vibrams since they are relatively short and should serve to strengthen lesser used muscle groups. Historically, they have demolished my calves, but I attribute this not to the imperfect design of the shoe, but rather the imperfect design of my stride. I followed the strides with a cruise interval up North Lane starting at Hector Street. From the bottom to the top is about 0.29 miles, but the grade is pretty significant and I'll have to look that up later. I finished up with an easy jog home.
3 Strides
North Lane: 2:16
Total: 4.2 miles in 38 minutes.
After several hours of homework, it was time for a short run around Conshohocken. Being a short run, I opted to wear the Vibrams. It was about 35 degrees outside and I quickly wished I had worn some socks underneath. At the beginning of the run, I had planned on testing my max pullups on a bar in Sutcliffe Park, but after 3 I knew I wasn't going to hit anywhere near the 16 I was hoping for. The bar here was freezing cold, slippery, and much wider than what I have been practicing on. Then there was the little factor that my back was feeling very tired and sore for some reason, maybe due to the clean and front squats that piled up during the previous few days. I figured I was test again after a few days of rest without weights and see what happens.
The run was about 4.2 miles along this route. I added in some strides along the 1.5 mile flat that runs adjacent to the SRT. The trail has been covered with ice/snow/slush for weeks now, but the road next to it is in pretty good condition and very little traffic uses it, since it dead ends about 3/4 of the way down. I do get a good reminder of rowing in college, since this is the road where our temporary boat house was during my sophomore year. Some colleges and high schools still take advantage of the upper Schuylkill and as I ran past I noticed several boats still covered in snow. Before SJU received much of the funding during my time there, there were several boats that would probably have fallen in the category of "not worth the time to haul inside". Namely, the Rashford and the Teti. Ironically, these boats were once the trophies of the SJU fleet, but time and innovation converted them into the tanks of the river.
I wanted to build up several month of Tabatta intervals and strides using the Vibrams since they are relatively short and should serve to strengthen lesser used muscle groups. Historically, they have demolished my calves, but I attribute this not to the imperfect design of the shoe, but rather the imperfect design of my stride. I followed the strides with a cruise interval up North Lane starting at Hector Street. From the bottom to the top is about 0.29 miles, but the grade is pretty significant and I'll have to look that up later. I finished up with an easy jog home.
3 Strides
North Lane: 2:16
Total: 4.2 miles in 38 minutes.
Friday, February 4, 2011
Strength, Short Run
Early afternoon
Front Squat 5 X 3
Load: 175, 185, 195, 195, 205
Situps 5 X 20
Bench Press 5554
Load: 185, 185, 195, 195
Barbell Single Leg Split Squat 4 X 5
Load: 65, 85, 85, 85
2 Mile Run
First mile at a 3% incline, rest flat.
Workout comments: Had intended to do more strength exercises but I ran out of time. I was sweating profusely during the incline portion of the run, but the perceived effort level was not that high. Front squats felt good. I have been noticing some soreness/tightness in my left inner thigh for a while now and it was very apparent during the single leg split squat. I tried stretch afterwards and haven't noticed anything since.
Front Squat 5 X 3
Load: 175, 185, 195, 195, 205
Situps 5 X 20
Bench Press 5554
Load: 185, 185, 195, 195
Barbell Single Leg Split Squat 4 X 5
Load: 65, 85, 85, 85
2 Mile Run
First mile at a 3% incline, rest flat.
Workout comments: Had intended to do more strength exercises but I ran out of time. I was sweating profusely during the incline portion of the run, but the perceived effort level was not that high. Front squats felt good. I have been noticing some soreness/tightness in my left inner thigh for a while now and it was very apparent during the single leg split squat. I tried stretch afterwards and haven't noticed anything since.
Thursday, February 3, 2011
Clean, Run
Early afternoon
Cleans 10 X 2 on the minute
Load: 120
After the cleans it was out the door with the lunchtime Centocor Running Club for a 5.2 mile look that included portions of the Chester Valley Trail. This trail is another addition to the trail network in the Greater Philadelphia Area. It's a paved trail that extends much longer than the average 1-2 miles most local trails span, although this loop only takes advantage of about a 1/2 mile or so. Most of our paths were covered with either ice or snow, so the going was pretty slow for the majority of the run. In fact, the footing was so precarious that I had to walk or opted to run through the 8 inches of snow that covered the side of the trails. Not much fun when you consider the multi freeze/thaw cycles we've had created a layer of ice on top of the snow, which tore the hell out of my shins.
Once of the trail, there was no respite as the following half mile proceeded up Tech Drive. The first time I encountered this hill was one of my first 5Ks. Coincidentally, I was in the peak of training for the Iron Man and registered my fasted 5K time ever. I wish I would have know what I could have done with a flat course. Regardless, the hill was much more foreboding than I remembered and the effort level conveyed my loss in fitness. The huffing and puffing up the hill probably looked more like a steam engine struggling up the Rocky Mountains while mercilessly dragging tons of cargo. At least that's how I felt.
I think it was about 5.2 miles in about 48 minutes.
Cleans 10 X 2 on the minute
Load: 120
After the cleans it was out the door with the lunchtime Centocor Running Club for a 5.2 mile look that included portions of the Chester Valley Trail. This trail is another addition to the trail network in the Greater Philadelphia Area. It's a paved trail that extends much longer than the average 1-2 miles most local trails span, although this loop only takes advantage of about a 1/2 mile or so. Most of our paths were covered with either ice or snow, so the going was pretty slow for the majority of the run. In fact, the footing was so precarious that I had to walk or opted to run through the 8 inches of snow that covered the side of the trails. Not much fun when you consider the multi freeze/thaw cycles we've had created a layer of ice on top of the snow, which tore the hell out of my shins.
Once of the trail, there was no respite as the following half mile proceeded up Tech Drive. The first time I encountered this hill was one of my first 5Ks. Coincidentally, I was in the peak of training for the Iron Man and registered my fasted 5K time ever. I wish I would have know what I could have done with a flat course. Regardless, the hill was much more foreboding than I remembered and the effort level conveyed my loss in fitness. The huffing and puffing up the hill probably looked more like a steam engine struggling up the Rocky Mountains while mercilessly dragging tons of cargo. At least that's how I felt.
I think it was about 5.2 miles in about 48 minutes.
Wednesday, February 2, 2011
Strength
Pullups 9, 11, 9, 9, 11
Bench Press 55333
Load: 195
*Last three sets were similar to a box squat. I let the bar rest momentarily on the safety rack before beginning the push. Definitely harder to do this way.
Deadlift 4 X 3
Load: 210, 270, 285, 300
Weighted Step Ups 4 X 20
Load: 45
Incline Situps 4 X 15
Workout comments: Deadlift felt great. Pullups and bench did not. And I don't think it was because of the supersets. They felt sluggish from the beginning. At least I hit all required reps on the pullups, although the last rep of the last set was a little gray. I was intending to do a few miles of running on a constant incline, but time got the best of me and I had to bail. Several night classes per week are starting to take effect and I haven't even had any exams yet.
Sleep: About 8 hours
Body: No soreness to speak of this morning, although I was expecting something from the intervals yesterday.
Bench Press 55333
Load: 195
*Last three sets were similar to a box squat. I let the bar rest momentarily on the safety rack before beginning the push. Definitely harder to do this way.
Deadlift 4 X 3
Load: 210, 270, 285, 300
Weighted Step Ups 4 X 20
Load: 45
Incline Situps 4 X 15
Workout comments: Deadlift felt great. Pullups and bench did not. And I don't think it was because of the supersets. They felt sluggish from the beginning. At least I hit all required reps on the pullups, although the last rep of the last set was a little gray. I was intending to do a few miles of running on a constant incline, but time got the best of me and I had to bail. Several night classes per week are starting to take effect and I haven't even had any exams yet.
Sleep: About 8 hours
Body: No soreness to speak of this morning, although I was expecting something from the intervals yesterday.
Tuesday, February 1, 2011
Running Intervals
Early afternoon
I think my knee has finally healed to the point where I can begin running normally again. I figure I can't possible fit in daily runs and still maintain a schedule of basketball and classes, so I'm going to have to increase the quality of these workouts considerably. I think the format I'm going to follow is pretty loose, but still allows for some good quality workouts:
Tuesday/Wednesday: Interval workout with at least 3 miles of high intensity miles
Thursday/Friday: Tempo session lasting approximately 20-40 minutes
Saturday/Sunday: Long slow run with increasing speed towards the tail end of the run
I'm optimistic that I can fit in at least another recovery run on the weekend or throughout the week. This, mixed with at least two basketball games per week should do the trick increasing my endurance AND speed.
Today's workout was an interval-based workout from Crossfit Endurance and went as follows:
1 mile warmup at an easy 9:00 pace and then immediately into
4:00 at 6:30 (3:00 rest)
2:00 at 6:00 (0:30 rest)
1:00 at 5:30 (3:00 rest)
2:00 at 6:00 (0:30 rest)
4:00 at 6:30 (Done)
Another half mile of jogging/walking to cool down. Call it a day.
Since this was my first workout back I didn't really know what I would expect from my body. I thought 6:30 was pushing it but it felt better than expected. Even the faster intervals seemed within reach and I wasn't gasping for air after each one. The true test would be the final interval and I nailed it. However, one of the down sides about training on a treadmill is that fact that you can get lulled into a particular pace, especially if it's too easy. I would like to think that I would run more off a natural feel if I was outside and probably would have clocked much faster times, but it's just much to icy and there is too much snow on the roads for that.
About 4.5 miles total.
I think my knee has finally healed to the point where I can begin running normally again. I figure I can't possible fit in daily runs and still maintain a schedule of basketball and classes, so I'm going to have to increase the quality of these workouts considerably. I think the format I'm going to follow is pretty loose, but still allows for some good quality workouts:
Tuesday/Wednesday: Interval workout with at least 3 miles of high intensity miles
Thursday/Friday: Tempo session lasting approximately 20-40 minutes
Saturday/Sunday: Long slow run with increasing speed towards the tail end of the run
I'm optimistic that I can fit in at least another recovery run on the weekend or throughout the week. This, mixed with at least two basketball games per week should do the trick increasing my endurance AND speed.
Today's workout was an interval-based workout from Crossfit Endurance and went as follows:
1 mile warmup at an easy 9:00 pace and then immediately into
4:00 at 6:30 (3:00 rest)
2:00 at 6:00 (0:30 rest)
1:00 at 5:30 (3:00 rest)
2:00 at 6:00 (0:30 rest)
4:00 at 6:30 (Done)
Another half mile of jogging/walking to cool down. Call it a day.
Since this was my first workout back I didn't really know what I would expect from my body. I thought 6:30 was pushing it but it felt better than expected. Even the faster intervals seemed within reach and I wasn't gasping for air after each one. The true test would be the final interval and I nailed it. However, one of the down sides about training on a treadmill is that fact that you can get lulled into a particular pace, especially if it's too easy. I would like to think that I would run more off a natural feel if I was outside and probably would have clocked much faster times, but it's just much to icy and there is too much snow on the roads for that.
About 4.5 miles total.
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