Run
  • 55m 25s
  • 6.00 miles
  • 09m 14s /Mi

Treadmill 1.5%

I walked, then stretched good then ran and at first I thought no better.  Still achy and felt like any wrong move would set it off again.  But as the run went on it seemed to get better to a point that I was even able to push the pace up some from miles 4 to 6.  So hopefully, some of it was just stiffness, some of it was probably the advil kicking in, but mostly I think some of it is probably in my head. 

2 days till we leave! :)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 30m 01s
  • 8.87 miles
  • 17.73 Mi/hr

Trainer

Strength
  • 20m

Abs

Feeling pretty good this morning, but figured another day might be best.  Very easy trainer just to get the blood moving some. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Swim
  • 52m 43s
  • 2500.00 yards
  • 02m 07s /100 yards
Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    75
    75
  • ABS - Leg Raises, Flat Bench
    3
    30
    30
    0
    0
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • ABS - Obliques
    3
    40
    40
    40
    40
  • ABS - Trunk Twists
    3
    30
    30
    8
    8
  • CORE - Prone Planks
    3
    30
    30
    0
    0
  • CORE - Side Planks
    3
    30
    30
    0
    0

Just some core strength this morning.  Trying to stay off the leg as much as possible today and see if I can put this behind me once and for all.  It is feeling ok today, but that is typical unless I am working it.

Yup, I swam!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Hours slept: 7
Run
  • 1h 20m 46s
  • 8.41 miles
  • 09m 36s /Mi

From the mental perspective this was a very difficult run.  The hamstring while better is still there, rather than a sharp pain like last weekend it is more of a dull annoyance with occasional tweaks to remind that I need to be careful.  I really wanted to do the entire 16 today, especially after missing last weeks long run, and the previous 2 were not stellar due to weather issues.  In the end I felt that pushing too much now would do more harm than good.  To top it off, it is about as perfect a day to run as I think there could be in upstate NY the end of December.  Sunny, very little wind and in the mid 30's!  Anyhow, more ice, stretching etc. 

I must have been good this year! Santa brought me a Wii!!!

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9 Overall Workout: 2
Run
  • 28m 12s
  • 3.12 miles
  • 09m 02s /Mi

I ran the Post Christmas Blues 5K.  Local race supporting the high school track and cross country teams!  Ran some with Dudley and Y, they did well!!!

Leg felt good for the most part.  It was a bit tight, but no pain.  I will ice it and stretch it some, but I think I am on the mend!  The plan was to start easy and pick it up if the leg felt good. 

Lap Data
LapTimeDistancePace/SpeedAHRMHR
109m 29s1.00 miles09m 29s /mile142161
209m 05s1.00 miles09m 05s /mile149157
308m 40s1.00 miles08m 40s /mile156165
400m 59s0.12 miles08m 10s /mile151153

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 3
Bike
  • 1h 00m
  • 17.88 miles
  • 17.88 Mi/hr

Trainer
EZ pace

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Knee-Raise, Hanging
    3
    30
    30
    0
    0
  • ABS - Medicine Ball Twist
    0
    0
    0
    0
    0
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • ABS - Obliques
    3
    40
    40
    40
    40
  • CORE - Prone Planks
    3
    30
    30
    0
    0
  • CORE - Side Planks
    3
    30
    30
    0
    0

Merry Christmas everybody!!!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 3
Bike
  • 30m 01s
  • 8.90 miles
  • 17.79 Mi/hr

Trainer

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    75
    75
  • ABS - Crunches
    3
    30
    30
    0
    0
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • ABS - Obliques
    3
    40
    40
    40
    40
  • ABS - Trunk Twists
    3
    20
    20
    0
    0

Easy trainer and some ab work.  Leg feeling real good today, but there is always the reminder just twist funny and I am reminded it is still there.  Feeling a bit better about things.  I was reminded yesterday that I did the same thing back in 2007.  I wound up walking in from a run with my brother in law.  Did it on Sunday July 1st and tried a walk the next day, couldn't do it at anything above a slow pace.  Swam in the lake a couple times and some easy bike rides later in the week and I was still able to do the Boilermaker in Utica the following weekend.   So there is still hope!!!

Merry Christmas Eve!!!

Kind of quiet here at work so took advantage of the time and registered for a couple more races for next year.  Registered for the Keuka Oly (I am cold thinking of that swim!) and I registered for Musselman again, where I hope to get revenge on the bike course!!!  I may add a couple of duathlons and a half marathon or 2, plus the assorted 5 and 10K races and 2010 should be great!!!

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 3

kenj's Training Log


 December 2009 
SunMonTueWedThuFriSat
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6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
 
Time
Distance
  • July's totals
  • June's totals
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