July 11
1. 9:30 am class for an easy hour
2. 1:00 throwing session at high school…warmed up w/some javelin and then threw and measured discuss…
3. 2:30 pool run for 30 min…10 min steady, 6 x 1min hard w/1min recover, then just what it took to get to the half hour…
Also did some calf/fascia exercises after the throwing…don’t know or not it that was smart…don’t think the calf will be ready for competition on Sun…
No cardio today…didn’t feel like getting started — which is not unusual — but decided that I would just do some yard work and give the calf only that as a workout…did some calf stretching and about 30 minutes of chest/shoulder/tri work …don’t think the calf will be ready to roll by Sunday, but there are two more days to mend…
July 5th
3.5 miles in 9:08 pace — some days ya just don’t got it…
July 6th
5 miles in 9:00 min pace — finished with 8 x 100 meter stride outs…
July 7th
Planned on some time of quality day, but not sure if it was going to be a LR effort or an interval workout…after an 1800 meter warm up, felt ready to roll & jumped right into a planned 6 x 800 meter workout on feel…planned to not look @ watch until the deal was over and use a 200 meter recovery between each…suddenly & without notice I stopped just 60 meters into the 4th rep due to a recognizable issue with my left lower inside part of my calf…went home and iced & later in the evening tried a spin class which turned out to be too much stress on the injury, so called it quits after 30 min…then went to the track to throw discus for about 30 min…the throwing was fine, but the walking to retrieve the discusses was a strain…then went home and iced…
July 8th
Tried an early morning workout, but only managed 15 minutes on the elliptical at nothing more than a fast walk effort — calf would not improve so moved on to the weights…just some chest work but became discouraged and down & headed home knwowing it would pass & would try something again…later in the afternoon, forced myself to stop moping and jumped in the pool & managed 40 minutes of pool running…then followed that up with 30 min of more chest/shoulder/tricep work…
July 9th
Late morning got in an hour of pool running…early evening an hour of cycling @ the health club spin class…followed that up with 35 min of back/bicep work @ home…the calf is going to take a while, but it will get better…so cross training it is…
1. Did a 70 min cycling class starting @ 9:15 am…kept everything @ a feel of recovery and shake out…instructor must have forgot what time class started because we exceeded the 60 min, which was fine by me…
2. 45 min of yoga at home starting @ 1:00…
3. Then went to the track for some throwing, but warmed up with a 2 mile run in about 18 minutes…
4. Some medicine ball work as warm up before some discus and javelin throws…
Early start…ran 5 miles at 7:20 pace and then immediately followed that up with 12 x 100 meters w/100 meter recovery…all splits were around 19 w/the last two around 18…mission accomplished…just kind of a long stride workout to stay in touch w/some turnover…warm down of 1 mile for 7.5 on the the day…later in the day went to health club and worked out for 75 minutes on a core circuit routine of legs, back/bicep, and abs…
On the saddle by 10:30 am and took the mountain bike out…thought I was going to the state park for some trail work but ended up keeping it roads for 90 min before I ended up on the h.s. track…jumped off and ran 3 miles…then back on for the 15 min run home…had something to eat, took a 40 min nap, and went back to the track for what I thought would just be a stretching and throwing session… ended up running a two mile warm up before completing some medicine ball work, javelin work, and discuss work…went home and ate again, iced a bit, then went to the health club and did an hour spin class…
…after the run, jumped on the mountain bike and went the 8 miles back to get the car…about 38 minutes…still easy and steady…at home did the chest/shoulder/tri routine…
Parked in New Paltz and ran the rail trail back to the bungalow…real slow, enjoyable run. Perfect for recovery (I hope). …needed a slow day today & I nailed it! One horse fly was bothering me big time, and I managed to catch him in my hand and discard him…either he was the only one out to get me today or I intimidated any other after that because all was good in the hood after that battle.
Workout:
- Type: Run
- Date: 07/01/2008
- Time: 10:45:00
- Total Time: 1:00:00.00
- Distance: 8 miles
- Average Pace: 7:30/mile
Went to the track not sure if today would be a recovery from yesteray’s 6×800 interval workout & 55 min spin class that followed, or if I would just settle into LR pace…felt good & had to keep things even…finished the last mile with 8 stride outs…then did some throwing….warmed up with some medicine ball work and threw turbo jav and discus for the 1st time since last Aug…just want to wake those muscles up again…
Workout:
- Type: Run
- Date: 06/30/2008
- Time: 17:00:00
- Total Time: 1:08:21.00
- Distance: 9 miles
- Average Pace: 7:35.7/mile
Digg! this story.
