Sunday, January 10, 2021

Training log - Week ending 1/10/2021

This week was 53 miles of running, 1000 yards of swimming and 15 "miles" of pool-running -- training log is here

This was a rough week - my old retired horse was put to sleep on Wednesday.  At 31 years of age it was not at all a surprise when he started failing, and I am completely at peace with my decision, but it was still a sad day.  


Of course, Wednesday was also when it all went to hell in the DC area.  Basil was put to sleep about 90 minutes before things blew up.  I kept him about 4 hours away, and had always intended to be with him when he passed, but decided Wednesday morning that I just couldn't leave the DC area - my hunch was that things were going to get bad and I didn't want to risk not being able to get home.  Guess I was right, unfortunately.


This week's events were obviously stressful for most in the US, but especially hard on those us in the immediate area - DC/Arlington/Alexandria.  Though we're several miles from the Capitol, those who came in for the protests were staying at hotels all around, including one very close to my house.  And while I believe that the vast majority of those who came into DC were just there to express their views (as is their right and welcome), there was that small subset that came to destroy and harm.  And I'm sure some of that subset stayed near me.


I had some fears of property damage during the protests this summer.  But the events of this week were far more scary from both a property damage perspective and a personal safety perspective (though my worries in no way compare to those of Capitol Hill residents).


The next few weeks and even months are going to be fun.  We were put under a curfew on Wednesday, and I'm anticipating more in the next few weeks if things erupt again.  I must be getting old, because I welcomed the curfew.


At least my running went well this week.  I started a new long acting asthma medication this week called Breo.  My asthma doctor has wanted me on Breo, but it's always been prohibited by WADA/USADA.  So we've gone with the next best thing - Advair.  However, as of January 1, 2021 Breo is off of the prohibited list - no TUE required as long as I use it in the normal dosage (1 puff a day).  So I swapped as of January 3.  Perhaps my good run on Saturday was due to the switch?  Or perhaps it was just a good day.  


Either way, it's nice to have a medication that I take once a day, not twice.  Having to puff Advair every 12 hours was usually fine, but sometimes it could be inconvenient to take the evening dose if I was on a plane or doing an evening race.  With Breo, I just take it when I wake up and I'm set for 24 hours.  Woo!



Dailies 


Monday: 5 "miles" of pool-running and streaming yoga. Foam rolling at night.


Tuesday: 7 miles easy outside (9:13), plus drills and 2 hill strides, followed by upper body weights/core and then 3 miles and 2 miles at 9:02 pace on the treadmill (playing with a speed sensor).   Foam rolling at night.

;

Wednesday: 12 miles on the treadmill, including a workout of 7x1K with 80-90 second jogged recoveries.  Splits were supposedly 3:55, 3:53, 3:49, 3:44, 3:44, 3:42, and 3:41 but I suspect my sensor was reading too fast for the last couple.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.


Thursday:  5 "miles" of pool-running and streaming yoga in the morning; foam rolling at night.


Friday: 8 miles easy outside (9:07), plus drills and two strides, followed by upper body weights/core and 4 miles very easy on the treadmill (8:51). Foam rolling at night.


Saturday: 17 miles, including a marathon pace workout of 4, 3, 2, 1 miles at marathon effort with 1 mile float in between.  Splits were:


4 miles in 27:44 (7:00/7:03/6:51/6:50 - 6:56 pace); 7:29 float;

3 miles in 20:34 (6:59/6:50/6:45 - 6:51 pace); 7:40 float;

2 miles in 13:23 (6:42/6:41 - 6:42 pace); 7:31 float;

1 mile in 6:31.


(the 4 and 3 mile sets were each a headwind for the first half, and a tailwind for the second; the 2 and 1 mile sets had a tailwind the whole way.)  

 
Followed with leg strengthwork and then 500 yards recovery swimming.  Foam rolling in afternoon.


Sunday:  Streaming yoga in the morning.  5 "miles" pool-running and foam rolling in afternoon.


Sunday, January 3, 2021

Training log - Week ending 1/3/2021

This week was 60 miles of running, 1000 yards of swimming and 10 "miles" of pool-running -- training log is here


2021 was not off to a good start for me.  I may (or may not) have killed a squirrel while driving to my race on Friday.  I then had a ridiculously bad race, including almost face planting during the race when I lost my balance on a steep downhill.  And my right ankle (the one that got all the PRP) has felt sore and less stable since Friday's race.  On a completely different note, my primary credit card (the one that I have memorized and use for everything) also got compromised and has to be reissued, so that was nice.  


On the other hand, I still have all of my loved ones, so life ain't that bad - these are just small frustrations.  The friction of life I guess.


I've also been wondering how to manage a bump on my left ankle that has been growing over the last few months.  For years I've had lumps on the front of each ankle where the ankle meets the top of the foot.  Right where the top of one's shoe presses into the ankle.  However, the left one has been growing over the past few months, and is now pretty substantial.  Big enough to start interfering with the flexion of my ankle.


I checked in with my podiatrist on Monday to see if we could drain it.  However, an ultrasound indicated that it had no fluid, so that wouldn't work.  Instead, he injected a corticosteroid (dexamethasone) into it, carefully avoiding the tendon, to see if that would shrink it.  So far the shot hasn't done much.


The next option is removal, but I'm trying to avoid that if possible.  Were this bump anywhere else, the recovery would be very quick - it's a very simple procedure done with local anaesthetic.  But...due to the location, getting it removed means 3 weeks of no running, since I can't wear shoes that would place pressure on the area after the surgery. 


So I'm playing with relacing my shoes to see if I can somehow reduce the pressure on it.  And icing it in hopes of bringing it down that way.



Dailies 


Monday: 5 "miles" pool-running in the morning and upper body weights/core; foam rolling at night.


Tuesday: 12.5 miles, including a short track workout of 4x400 with 100m float (in 31-33 seconds) and then 8x200m with full recovery before each.  Splits were 96, 92, 93, 93, and then 44, 42, 42, 42, 42, 41, 41, 41, 41.  Followed with streaming yoga and 500 yards recovery swimming.   Foam rolling at night.

;

Wednesday: 5.5 miles very easy (9:03), drills and two hill strides, streaming yoga, 3 miles very easy on treadmill (9:01).  Foam rolling at night.


Thursday:  5 "miles" of pool-running and light upper body weights/core in the morning.  Foam rolling at night.


Friday: 4 mile warm-up and then a 5K race in 20:11.  Later did 5 miles very easy on treadmill (9:00).   Foam rolling at night.


Saturday: 7 miles very easy (9:15), upper body weights/core, and then 4 miles very easy (9:05) plus drills and two hill strides. Foam rolling at night


Sunday:  16 miles, split as 14 progressive (5 miles averaging 9:10, 4 miles averaging 7:47, and then 5 miles averaging 7:05) followed by a 2 mile jog home.  Followed with leg strengthwork, and 500 yards of recovery swimming.  Foam rolling in afternoon.




Friday, January 1, 2021

Race report: New Years Day 5K, January 1, 2021.

 I ran the New Years Day 5K today in 20:11.

One hopes this day was not an augur for the rest of the year, as it didn't start well.  On my way down to Fredericksburg (where the race was) a squirrel ran in front of my car as I exited 95.  I swerved to miss it but saw it huddled in the road in my rear view mirror after.  I wanted to stop and check on it, but there was nowhere safe to pull off.  So I drove on to the race, almost in tears.  In retrospect, I didn't hear or feel a thump, and there was no blood on my tires, so I'm really hoping that I didn't actually hit it.  But it was still really upsetting.

Once I got to the race, I collected myself, then collected my bib, and then warmed up.  It was overcast, but not yet raining - I hoped that the rain would hold off until after the race (it was supposed to start mid-morning).  The course itself was in Pratt Park - a local park with a paved path.  As I jogged the course I noted that much of it was fast, but it did have two bridge sections with wooden boardwalks, with a dip down and up to each of them.

Just as I finished my warm-up, it started to rain (of course).  Fortunately I had packed a hat, so it was easy to run back to my car and put that on.  Then we lined up and were off (at least my wave of 10 runners was).

The first minute or two was working into position, and then I hit a rhythm (one slightly disrupted by the realization that my right shoe was loose, which would bother me the rest of the race, though I don't think it had any practical effect).  Pretty soon I was almost by myself - just the footfalls of one person behind me.  I'd have to slow down when I hit a bridge and she'd pull near me, and then I'd pull away again.

One of the wooden bridges had a pretty steep drop down to it.    As I rolled down the hill, I lost my balance and started wind-milling my arms.  This has happened to me once before with the Next% (what I was wearing today).  For whatever reason, steep declines plus my running gait plus the Next% don't work well - I lose my balance.

Somehow, I managed to stay on my feet (I really thought I was going down) and re-establish my rhythm.  Amazingly, I didn't hit the woman behind me with my windmilling arms either, which was a relief.

We continued on, her on my heels.  I tried to gently build, in anticipation of a big kick when I got to the right place before the finish line.  But she kicked first and better.  Actually, I had no kick at all when I went for it.  I felt stuck in this hard tempo-ish gear.  So I trailed in behind her to second.  In retrospect, I should have slowed up during the middle of the race and let her take the lead so that I could let her do the work, not me.  My mistake, but good job by her.  And who knows if the result would have been any different.

Splits ended up being:

Mile 1: 6:34

Mile 2: 6:41 (this is where I almost went down)

Mile 3: 6:26

last 0.8: 31 seconds (course measured 3.08 on my Garmin GPS - not surprising since the course was not certified).

So....way slower than I expected.  I'm annoyed but not too worried about it - I think it was at least partially due to being really tentative because of the rain and the near-fall.  

I'm more concerned about the fact I had no kick at the end.  I did some 200s on Tuesday, and I'm thinking that the gap from Tuesday-Friday might not have been enough.

I also think I may have raced a bit too much recently and it's hurt me, both in terms of losing fitness and in terms of being flat.  Time to just focus on training for a few weeks.



Monday, December 28, 2020

Training log - Week ending 12/27/2020

 This week was 60 miles of running, 1000 yards of swimming and 15 "miles" of pool-running -- training log is here

Not too much interesting - just putting in the work this week.  I usually do my long runs as progressions, but this week stuck to easy pace, since I had done a tempo the day before.  Conclusion: long runs are much more tedious when you have to keep them to easy pace.


Dailies 


Monday: 5 "miles" pool-running and streaming yoga in the morning; foam rolling at night.


Tuesday: 5 miles very easy (9:42), drills and 2 hill strides, upper body weights/core, then 5 miles very easy (8:40).   Foam rolling at night.

;

Wednesday: 12 miles on the track, including a workout of 2x1200, 3x800, 400, 2x200 in 4:43, 4:40, 3:10, 3:05, 3:04, 88, 43, 41.  400m recovery between each in 2:2x-2:5x.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.


Thursday:  5 "miles" of pool-running and streaming yoga in the morning.  Foam rolling at night.


Friday: 8 miles very easy (9:08), upper body weights/core, streaming yoga (just half a class), and 4 miles very easy on treadmill (9:00).   Foam rolling at night.


Saturday: 12 miles on the treadmill, including a tempo workout of ~4 miles in 27:03 (footpod said 4 miles at 6:46 pace; treadmill claimed 6:40-6:36 pace).  Followed with leg strengthwork, streaming yoga, and then 500 yards of recovery swimming.  Foam rolling in afternoon.


Sunday:  14 miles very easy (8:51) and streaming yoga in the morning; 5 "miles" pool-running and foam rolling in afternoon.


Sunday, December 20, 2020

Training log - Week ending 12/20/2020

 This week was 48 miles of running, 1000 yards of swimming and xx "miles" of pool-running -- training log is here

Raced a 10K, had a bad race.  It happens occasionally, though (like everyone else) I really wish it wouldn't.  


In reflection, I think there were a few things that contributed to my asthma flaring.  One was obviously the cold dry air.  However, it wasn't THAT cold and dry, and I've run well in such in the past.  


I get a monthly injection of a drug called Xolair (legal under USADA) to control my asthma, and I'm due for my next shot on Monday.  That sometimes wears off in the last few days of the month, and that may be the case here.


Also, I've found that I run better in any sort of weather when I'm acclimated.  And guess who did her shakeout run on the treadmill in 68 degrees on Friday to avoid black ice?  Maybe that contributed slightly (or maybe not).


All notes for next time.




Dailies 


Monday: In the morning, upper body weights/core and 5 "miles" pool-running; foam rolling at night.


Tuesday: 12 miles on the treadmill, including a workout of 6x0.5 miles in 3:05, 3:08, 3:03, 3:02, 3:02, 3:01 with 2:30 recovery.   Followed with leg injury prevention work, streaming yoga, and 500 yards recovery swimming.   Foam rolling at night.


Wednesday: 8 miles very easy (9:19), plus another mile on the track to confirm accurate calibration of my footpod.  Followed with streaming yoga.  Foam rolling at night.


Thursday:  Upper body weights/core and 5 "miles" pool-running.  Foam rolling at night.


Friday: DIY yoga and 4 miles very easy on the treadmill (9:20).   Foam rolling at night.


Saturday: 4 mile warm-up, 10K race in 41:01, 2 mile cooldown.  Followed with 500 yards recovery swimming.  Foam rolling in afternoon.


Sunday:  12 miles very easy (9:04), followed by streaming yoga and 5 "miles" pool-running.  Foam rolling in afternoon.