Sunday, May 10, 2015

Training log - Week ending 5/10/15

This week was 80 miles of running and 4000 yards of swimming  -- training log is here.

I had to travel to Kansas early this week to attend a memorial gathering for a family member.  I flew out early Monday morning, and though I could have possibly flown back the same evening, it would have made for a VERY long day (and a lousy Tuesday run).  So I stayed overnight and used the opportunity to explore Sedgwick County Park on Tuesday morning.
It had covered bridges!  Neat!

Sedwick County Park was a bit like Central Park.  Except smaller and lacking in tall buildings and people.  And hills.   It did have covered bridges, which Central Park lacks.  And also some nice "bike trails" which would be running trails for my purposes - a lap around the park was a bit more than 4 miles.

My plan was to drive to the park and start running around 5:30 am local time, which would give me plenty of time to finish, drive back to my grandfather's house, shower, and get to the airport.  It was a good plan, but not without hiccups.

For one thing, it turns out that Sedwick County Park doesn't open until 6:00 am.   In DC, a park being closed means that the bathrooms may be locked, or a single bar may block the entrance.

In Wichita, the park being closed means that a large gate (too high for me to climb) blocks the entire entrance, sitting flush with the fence on either side.

Oops.

Fortunately, there was a neighborhood nearby.  I cruised for a few minutes, trying to figure out what the parking regulations were.  Then I realized that there were none - this was Wichita.  So I stashed the rental and jogged to the park entrance.  As noted before, the gate was too high to climb, but it did have a clearance of roughly a foot from the ground.  After a quick scan in the dark to see if there were any obvious "trespassers will be prosecuted/shot/waterboarded" signs, I dropped to the asphalt and wriggled my way under the gate.

I was in.

From there I started my run.  I had a fartlek workout planned - it's easier just to do stuff by time when in a strange place.  My plan was to do an extended warm-up - running easy until it got light enough to run fast in a strange place.

In case you were wondering
about the differences.
After about 15 minutes of jogging by myself in the dark, a group of lights approached.  It was a group of local runners with headlamps - the "Dillons run" (named after the grocery store they meet at).  They were gracious enough to let me tag along, and so I ran for a few easy miles, chatting about Kansas and DC and the differences between the Pikes Peak in Colorado and the Pikes Peek in Maryland.

Then they turned off, and it was light enough to start the workout - 16 times 90 seconds on/60 seconds off. 

Check out the elevation chart too :)
I didn't shoot for a specific pace for the fast parts, but rather tried to run fast-but-relaxed for the on parts, and easy-but-not -shuffling for the off parts.  There's really no points to reporting splits for the workout, but the sharks teeth pattern on the Garmin report is pretty cool.

The workout ended up being fairly fun.  Part of it was the novelty of running in a new location, and part of it was that 90 seconds is just short enough that running fast is a blast.  Though I will confess that by the last four reps I was more than ready to be done.

The rest of the week was back in DC, where some of our humidity has returned.  Interestingly, though I'm generally the type that REALLY suffers in the humidity and heat, it hasn't bothered me.  During both Friday's tempo and Sunday's long run I kept waiting for the humidity to start bugging me, but it never did.  I'm not quite sure why this is - my leading theory right now is that I'm still defrosting from this winter. I'm certainly not complaining, though.



Dailies

Monday:   Nothing.  Traveled to Kansas and did family stuff.

Tuesday:  14 miles, including a fartlek of 16x90 seconds on, 60 seconds off - workout was 40 minutes total. Averaged 6:20ish for the on, 9:00ish for the off.  Then flew home to DC and foam rolled.

Wednesday: 5.5 miles very easy (9:33), followed by a yoga class.  Later another 7.5 miles very easy (9:05) and drills+strides, followed by 1500 yards of easy swimming to stretch out. Foam rolling at night.

Thursday:  6.5 miles very easy (9:02), followed by a yoga class and then another 4 easy (8:43) plus drills and strides.  Followed with some upperbody strengthwork and injury prevention work.  Foam rolling at night.

Friday:  13.5 miles, including an 8k tempo of 33:00 - 6:45/6:35/6:38/6:36/6:26.   Followed by some injury prevention work and 1500 yards easy swimming.  Foam rolling at night.

Saturday:   13 miles easy (8:42), followed by drills and strides.  Upper body strengthwork/injury prevention work, plus foam rolling, in the afternoon.

Sunday:  16 miles progressive, split as first 3 at 8:45, next 8.5 at 8:04, last 4.5 at 6:56.  Followed with yoga and 1000 yards easy swimming to loosen up.  Foam rolling at night.

3 comments:

  1. That is excellent that you were able to chat with some local runners in Kansas. One of my favorite things to do when traveling is to find a local swim squad and meet locals with a common interest.

    ReplyDelete
  2. I love that you slid into the park under the fence! I'm getting a great visual. Nice job on the fartlek run. I find that doing short bursts of speed like that are extremely effective, more so than one might think! Great mileage and planning!

    ReplyDelete
  3. Do you know the 2 biggest reasons men and women stop exercising?

    1) Lack of time
    2) Lack of motivation

    Let's tackle "Lack of Time" today with 5 ways you can get your
    workouts done faster. After all, no one should spend more than 50
    minutes in the gym.

    Here are 5 ways to cut time from your workouts.

    a) Supersets

    I use "non-competing" superset. This means, choose two exercises
    for different muscle groups - and preferably completely opposite
    movements. For example, choose a push and a pull. That way, one
    muscle group rests while the other works...and you cut the rest
    time you need between sets.

    b) Choose a better warm-up strategy

    Don't waste 10 minutes walking on the treadmill. Instead, use a
    total body circuit of bodyweight exercises as a general warm-up, and
    then move directly into specific warm-up sets for your first two
    exercises.

    c) Pair dumbbell and bodyweight exercises together in your
    supersets

    This saves you time at home (you don't need to change the dumbbell
    weight between exercises) and in the gym (you don't need to fight
    for 2 sets of dumbbells).

    d) Choose Intervals over slow cardio

    The latest research shows more weight loss when people use
    intervals, and intervals take half as long to do.

    e) Limit the use of isolation exercises

    Pick multi-muscle exercises, such as squats, pulls, pushes, and
    rows. If you have time, you can squeeze in some dropsets for arms
    and shoulders if you want. However, if you only have 3 sessions of
    45 minutes per week, isolation exercises must be the first to go.

    In addition, don't spend more than 10 minutes per week on direct ab
    training. It's not efficient and won't give you rock hard abs
    alone.

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

    Workout less, live life more,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Creator of Turbulence Training

    PS - Don't know where to start?

    If you are a beginner, start by reading Dr. Mohr's nutrition
    guidelines...eating properly will be the biggest factor in your
    early success.

    Beginners should also start with the Introductory TT workouts to
    prepare their muscles for the upcoming intense training.

    For others, it's best to start with the Intermediate Level TT
    workouts. If those aren't enough of a challenge, you can move onto
    the Original TT workout and follow the 16-week advanced program
    right through.

    If at any time you need a break, try the TT Bodyweight 4-week plan.

    And then finish off with the TT Fusion Fat Loss program followed by
    the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
    Advanced TT fat loss workouts.

    After that, choose between the TT for Women or TT for Muscle
    programs to help put the finishing touches on your physique. All of
    these are included as bonuses with Turbulence Training.

    Get started on the road to fat loss with your very own copy of
    Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

    ReplyDelete