 |
| Garden with drinking fountain on my run Sunday. |
The next day, Wednesday into full XT mode and did 15 min swim, 10 row, 15 min bike + weights + myrtle routine.
The trigger point in my hamstring (very very rare for me) went away with some foam rollering, and the calves are better after some treatment with the stick.
Friday ready for a run..didn't feel any problem with calf at all so I did 2x1.5 miles at HM pace with .5 mile recoveries.
| 2012-08-10 Fri | ||||||||
|---|---|---|---|---|---|---|---|---|
| Split | Time | Miles | Pace | HR | Cad | Elev+ | Elev- | YPB |
| 1 | 557.8 | 1.00 | 9:17 | 111.0 | 86.0 | 7.5 | 1.0 | 1.713 |
| 2 | 571.1 | 1.00 | 9:31 | 124.0 | 87.0 | 4.3 | 1.1 | 1.494 |
| 3 | 506.6 | 1.00 | 8:26 | 137.0 | 89.0 | 2.0 | 13.8 | 1.516 |
| 4 | 564.8 | 1.00 | 9:24 | 130.0 | 86.0 | 8.6 | 1.1 | 1.445 |
| 5 | 501.3 | 1.00 | 8:21 | 143.0 | 89.0 | 3.2 | 2.3 | 1.475 |
| 6 | 191.6 | 0.27 | 11:46 | 126.0 | 80.0 | 0.0 | 4.3 | 1.179 |
| Sum | 00:48:13 | 5.3 | 9:08 | 128.4 | 87.0 | 25.5 | 23.7 | 1.511 |
Saturday did 9 miles of high base pace. This went well until the sun came out..my HR just pops right up there when that happens. I turned downwind at one point in the run and become totally drenched in sweat...which got in my eyes and proceeded to sting like mad. My glasses were totally wet and I could hardly see through them. Ugh.
Eventually turned into the slight wind and that' s all it took to clear things up. A good solid run (in my Kinvara's by the way, not the Launches).
| 2012-08-11 Sat | ||||||||
|---|---|---|---|---|---|---|---|---|
| Split | Time | Miles | Pace | HR | Cad | Elev+ | Elev- | YPB |
| 1 | 588.8 | 1.00 | 9:48 | 114.0 | 87.0 | 5.7 | 2.3 | 1.578 |
| 2 | 555.2 | 1.00 | 9:15 | 127.0 | 88.0 | 4.6 | 14.0 | 1.495 |
| 3 | 557.6 | 1.00 | 9:17 | 129.0 | 88.0 | 0.0 | 9.5 | 1.463 |
| 4 | 551.5 | 1.00 | 9:11 | 129.0 | 87.0 | 1.0 | 0.0 | 1.485 |
| 5 | 556.5 | 1.00 | 9:16 | 129.0 | 87.0 | 2.1 | 4.2 | 1.471 |
| 6 | 545.4 | 1.00 | 9:05 | 125.0 | 86.0 | 1.2 | 1.1 | 1.550 |
| 7 | 572.0 | 1.00 | 9:31 | 132.0 | 87.0 | 1.0 | 0.0 | 1.400 |
| 8 | 550.4 | 1.00 | 9:10 | 135.0 | 87.0 | 9.8 | 0.0 | 1.430 |
| 9 | 541.8 | 1.00 | 9:01 | 136.0 | 88.0 | 5.4 | 2.1 | 1.437 |
| 10 | 20.7 | 0.03 | 10:03 | 143.0 | 86.0 | 1.0 | 0.0 | 1.245 |
| Sum | 01:23:59 | 9.0 | 9:17 | 128.4 | 87.2 | 31.8 | 33.3 | 1.478 |
I've learned yet AGAIN I need to PAY ATTENTION to trigger points. When you have one, it reduces the strength of that muscle and makes it more rigid, since less of it can stretch with a big knot in it. Keep running on it and your risk pulling the muscle, or compensating and mess up something else.
This is the third time I've slacked off on wearing my calf compression sleeves and then developed problems. I'm ordering 3 more pair of sleeves so that I always have a pair that is clean and dry and I don't have to rinse and dry by hand after every run.
I will need more pairs for the Ragnar anyway: I will be bringing 3 complete sets of running clothes for my 3 legs in three big ziplocs..after each run the stuff goes in there and at the end of the race gets dropped off inside some HazMat facility for processing ;)
Sunday I was tired from the 9 on Sat so I did a slow 6..did one pick up at a 7 minute pace just to drive home how tired I was and then just coasted along at a nice recovery pace.
| 2012-08-12 Sun | ||||||||
|---|---|---|---|---|---|---|---|---|
| Split | Miles | Pace | HR | % WHR | Cad | Elev+ | Elev- | YPB |
| 1 | 1.00 | 10:58 | 103.0 | 46.72 | 84.0 | 5.7 | 2.1 | 1.562 |
| 2 | 0.56 | 10:40 | 113.0 | 54.92 | 85.0 | 8.8 | 0.0 | 1.473 |
| 3 | 0.10 | 7:02 | 128.0 | 67.21 | 93.0 | 2.1 | 0.0 | 1.980 |
| 4 | 1.00 | 10:33 | 113.0 | 54.92 | 85.0 | 8.5 | 5.3 | 1.480 |
| 5 | 1.00 | 11:00 | 109.0 | 51.64 | 84.0 | 15.7 | 3.2 | 1.479 |
| 6 | 1.00 | 10:36 | 111.0 | 53.28 | 84.0 | 0.0 | 16.1 | 1.487 |
| 7 | 1.00 | 10:36 | 112.0 | 54.10 | 84.0 | 2.2 | 17.6 | 1.474 |
| 8 | 0.42 | 10:27 | 113.0 | 54.92 | 83.0 | 1.1 | 2.2 | 1.490 |
| Sum | 6.1 | 10:39 | 110.3 | 52.71 | 84.3 | 44.2 | 46.5 | 1.502 |
Summary for the week..2 hours XT + weights plus 20 miles running:
Date
|
Miles
|
Pace
|
BPM
|
WHR%
|
Cad
|
Elev+
|
Elev-
|
YPB
|
|---|---|---|---|---|---|---|---|---|
| 2012-08-10 Fri | 5.3 | 9:08 | 128.4 | 67.51 | 87.0 | 25.5 | 23.7 | 1.511 |
| 2012-08-11 Sat | 9.0 | 9:17 | 128.4 | 67.54 | 87.2 | 31.8 | 33.3 | 1.478 |
| 2012-08-12 Sun | 6.1 | 10:39 | 110.3 | 52.71 | 84.3 | 44.2 | 46.5 | 1.502 |
| Summary | 20.4 | 9:39 | 122.4 | 62.65 | 86.3 | 101.5 | 103.5 | 1.494 |
Average mileage has been dropping for the last 60 days..that's due to the 2 marathons (and associated recovery) as well as overdoing things two weeks ago now. Should be ready to push it back up this week.
My average mileage between marathons has been dropping drastically, also. Looks like I am now at the end of the rope. I might DNF in my next run and save whatever energy left on me for my last/final run in October.
ReplyDeleteGood luck!!!!
I bought compression sleeves for my calves last week. I thought they were just snake oil, however, I've them after the run and I must admit that they make my calves feel pretty good as a recovery tool. I have yet to run with them. I will probably take them out on a run this week.
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It has been pretty darned humid here lately -- I'm absolutely drenched even on the early morning runs.
ReplyDelete7 weeks to Berlin? Wow, time's a flying. I hear people love those compression sleeves and others find them worthless. I say if they work for you, then buy all you need - in every color, of course :). Hope the calf and hamstring continue to behave!
ReplyDeleteGlad your listening to your body. I've kinda had to do the same thing myself lately. Hope those 'triggers' of yours go away soon.
ReplyDelete