Afternoon:
Ran for 30 minutes! Felt ridiculously out of shape :-/ But I think I can get back to a reasonable level in a few weeks and hopefully by regionals I can run 27:59.99. Did drills with Ian afterwards and lifted.
Wednesday, September 30, 2009
Tuesday, September 29, 2009
29/09/2009
Afternoon:
First day of class. Exhausting, but I know it's only going to get worse. Did a hard workout on the bike:
20 minute warmup with 1 minute surge at 15 min and 17 min -> 3 x (6 on, 3 off), 3 x (3 on, 2 off), 1:30 ON -> 6:30 cooldown
One of the fastest workouts I've done in terms of "mileage", but surprisingly could not get my HR up even on the 1:30 ON. In the first set I averaged 130 RPM, 180 HR for hard, 120 RPM, 160 HR for easy. The second was slightly faster, about 135 RPM, 185 HR for hard, 125 RPM, 170 HR for easy. The 1:30 was difficult at 145-150 RPM, but I could only get up to about 190 HR. I don't really trust the bike for accuracy but usually its good about the general trend. Went 27.19 psuedomiles.
First day of class. Exhausting, but I know it's only going to get worse. Did a hard workout on the bike:
20 minute warmup with 1 minute surge at 15 min and 17 min -> 3 x (6 on, 3 off), 3 x (3 on, 2 off), 1:30 ON -> 6:30 cooldown
One of the fastest workouts I've done in terms of "mileage", but surprisingly could not get my HR up even on the 1:30 ON. In the first set I averaged 130 RPM, 180 HR for hard, 120 RPM, 160 HR for easy. The second was slightly faster, about 135 RPM, 185 HR for hard, 125 RPM, 170 HR for easy. The 1:30 was difficult at 145-150 RPM, but I could only get up to about 190 HR. I don't really trust the bike for accuracy but usually its good about the general trend. Went 27.19 psuedomiles.
Monday, September 28, 2009
28/09/2009
Morning:
Going to see the orthopedist today; just biked for an hour in addition to the normal foot exercises. Some good news though; I didn't feel any discomfort even after 15-20 minutes on the bike. I kept waiting for it until about 35 minutes in when I decided it wouldn't happen at all. Maybe I'll be able to run soon?
Afternoon:
Ran for 20 minutes! Felt... different. I may have just forgotten how to run. But the feet definitely feel different from each other. I'll just have to be careful; I really don't want to have to go back to stationary bike. After that I just worked out to get awesome.
Going to see the orthopedist today; just biked for an hour in addition to the normal foot exercises. Some good news though; I didn't feel any discomfort even after 15-20 minutes on the bike. I kept waiting for it until about 35 minutes in when I decided it wouldn't happen at all. Maybe I'll be able to run soon?
Afternoon:
Ran for 20 minutes! Felt... different. I may have just forgotten how to run. But the feet definitely feel different from each other. I'll just have to be careful; I really don't want to have to go back to stationary bike. After that I just worked out to get awesome.
Saturday, September 26, 2009
26/09/2009
Morning:
Ian had me do a hard bike workout instead of the tempo loop. It was difficult but it was nice Laura was there (not doing the same thing, but having another person on the bike next to you still helps). I was pushing quite hard on the 4 minute one (I checked every 20 seconds or so to see how long I had left).
15 min warmup: 115 RPM, 170 HR
12 on: 125 RPM, 180 HR
4 off: 115 RPM, 180 HR
10 on: 130 RPM, 185 HR
3 off: 115 RPM, 185 HR
8 on: 135 RPM, 190 HR
2 off: 120 RPM, 185 HR
4 ON: 145 RPM, 200 HR
10 min cooldown: 120 RPM, 170 HR
Went 25.59 pseudomiles.
Ian had me do a hard bike workout instead of the tempo loop. It was difficult but it was nice Laura was there (not doing the same thing, but having another person on the bike next to you still helps). I was pushing quite hard on the 4 minute one (I checked every 20 seconds or so to see how long I had left).
15 min warmup: 115 RPM, 170 HR
12 on: 125 RPM, 180 HR
4 off: 115 RPM, 180 HR
10 on: 130 RPM, 185 HR
3 off: 115 RPM, 185 HR
8 on: 135 RPM, 190 HR
2 off: 120 RPM, 185 HR
4 ON: 145 RPM, 200 HR
10 min cooldown: 120 RPM, 170 HR
Went 25.59 pseudomiles.
Friday, September 25, 2009
25/09/2009
Morning:
Nothing much to report today; a lot of the soreness has gone away so I did the full complement of exercises in the weight room. Will do an easy 45 minuntes on the bike in the afternoon.
Afternoon:
Did the bike workout (45 minutes), but it was more medium than easy. Averaged about 120 RPM, 170 HR. Went 16.50 pseudomiles. The tendon pain appeared at around 20 minutes but went away by 22 minutes.
Nothing much to report today; a lot of the soreness has gone away so I did the full complement of exercises in the weight room. Will do an easy 45 minuntes on the bike in the afternoon.
Afternoon:
Did the bike workout (45 minutes), but it was more medium than easy. Averaged about 120 RPM, 170 HR. Went 16.50 pseudomiles. The tendon pain appeared at around 20 minutes but went away by 22 minutes.
Thursday, September 24, 2009
24/09/2009
Morning:
Didn't want to work out on the bike in the morning since it's a hard workout, so I lifted today. Or I tried to. I am so sore from yesterday (from muscles I didn't even know I had) that I only did about 70% of what I would normally do. Specifically, I skipped military press, inclined bench, back extensions, and pullups. Strangely enough I didn't feel that bad with certain exercises like bench press and runners even though initially I thought they would be bad news.
Afternoon:
It was nice to use a different bike, and I noticed this time that the resistance was significantly less than what I had done on the other one. This was good for the hard workout:
15 min warmup -> 10 on, 2 off, 8 on, 2 off, 6 on, 2 off, 4 on, 2 off, 2 on, 2 off -> 10 minute cooldown
Felt better than the last time I did it (Saturday); went about 115 RPM, 165 HR for the easy parts and 135 RPM, 195 HR for the hard parts. Toward the end of the workout (the 6, 4, and 2 on) I was going about 137-140 RPM at 200 HR but I felt pretty good. The achilles discomfort started at about 15 minutes in but it was already a distant memory by 18:30 or so. I wasn't sure what was going on with that. Went 24.41 pseudomiles.
Didn't want to work out on the bike in the morning since it's a hard workout, so I lifted today. Or I tried to. I am so sore from yesterday (from muscles I didn't even know I had) that I only did about 70% of what I would normally do. Specifically, I skipped military press, inclined bench, back extensions, and pullups. Strangely enough I didn't feel that bad with certain exercises like bench press and runners even though initially I thought they would be bad news.
Afternoon:
It was nice to use a different bike, and I noticed this time that the resistance was significantly less than what I had done on the other one. This was good for the hard workout:
15 min warmup -> 10 on, 2 off, 8 on, 2 off, 6 on, 2 off, 4 on, 2 off, 2 on, 2 off -> 10 minute cooldown
Felt better than the last time I did it (Saturday); went about 115 RPM, 165 HR for the easy parts and 135 RPM, 195 HR for the hard parts. Toward the end of the workout (the 6, 4, and 2 on) I was going about 137-140 RPM at 200 HR but I felt pretty good. The achilles discomfort started at about 15 minutes in but it was already a distant memory by 18:30 or so. I wasn't sure what was going on with that. Went 24.41 pseudomiles.
Wednesday, September 23, 2009
23/09/2009
Morning:
Since my achilles tends to feel better in the afternoon, I opted instead to lift. Ian showed me some good exercises; I can tell I will be sore tomorrow if not later tonight. I will try to do the 50 minute bike ride in the afternoon. In other news, my car had some sort of nervous breakdown but it seems to be all better. The "Safety Neutral Switch" had latched into an unfavorable position so the engine decided something was wrong this morning but it seems to have corrected itself. I'll have to keep an eye out for that though to make sure my gearbox isn't actually in trouble.
Afternoon:
Did the bike for 49:37. I wasn't trying to be lazy but I think I broke the machine; the resistance seemed to exponentially increase for the last few rounds until finally I heard crazy squeaking and my RPMs had dropped to low 80s. Could not get a readout on the number of psuedomiles. :(
Since my achilles tends to feel better in the afternoon, I opted instead to lift. Ian showed me some good exercises; I can tell I will be sore tomorrow if not later tonight. I will try to do the 50 minute bike ride in the afternoon. In other news, my car had some sort of nervous breakdown but it seems to be all better. The "Safety Neutral Switch" had latched into an unfavorable position so the engine decided something was wrong this morning but it seems to have corrected itself. I'll have to keep an eye out for that though to make sure my gearbox isn't actually in trouble.
Afternoon:
Did the bike for 49:37. I wasn't trying to be lazy but I think I broke the machine; the resistance seemed to exponentially increase for the last few rounds until finally I heard crazy squeaking and my RPMs had dropped to low 80s. Could not get a readout on the number of psuedomiles. :(
Tuesday, September 22, 2009
22/09/2009
Morning:
I feel like it is bad news when your fallback plan needs a fallback plan, but that's what's happened now that even biking seems to induce some (mild) pain. I could totally blow through it but I have no idea how much long term damage it would do. I would like to be healthy at least for track if not for the next race or the rest of cross country season.
Afternoon:
Awesome things happened in the 8 or so hours between practices; I could at least bike so I did the workout I was supposed to do in the morning. Some mild discomfort at 10-15 minutes but easily blew past it. Did:
15 warmup -> (3 on, 1 off) x 10 -> 10 minute cooldown
The 1 off wasn't really enough for my heart rate to calm down, so while I started at about 105 RPM, 130 HR I finished at about 115 RPM, 180 HR for the easy part. Hard was about 125 RPM, 180 HR at first while at the end it climbed to 140 RPM, 200 HR. Overall I liked the workout though as I never had to think about the entire 65 minutes; the most I worried about was the next 3. Went 23.74 pseudomiles.
I feel like it is bad news when your fallback plan needs a fallback plan, but that's what's happened now that even biking seems to induce some (mild) pain. I could totally blow through it but I have no idea how much long term damage it would do. I would like to be healthy at least for track if not for the next race or the rest of cross country season.
Afternoon:
Awesome things happened in the 8 or so hours between practices; I could at least bike so I did the workout I was supposed to do in the morning. Some mild discomfort at 10-15 minutes but easily blew past it. Did:
15 warmup -> (3 on, 1 off) x 10 -> 10 minute cooldown
The 1 off wasn't really enough for my heart rate to calm down, so while I started at about 105 RPM, 130 HR I finished at about 115 RPM, 180 HR for the easy part. Hard was about 125 RPM, 180 HR at first while at the end it climbed to 140 RPM, 200 HR. Overall I liked the workout though as I never had to think about the entire 65 minutes; the most I worried about was the next 3. Went 23.74 pseudomiles.
21/09/2009
Morning:
Tried to run a short workout (45 min), but ended up calling it quits after about 10-15 since my achilles started acting up and it was getting worse over time instead of better. Finished up with 70 minutes of biking; didn't keep track of how many psuedomiles I went but it felt longer than the hard workouts. I like having hard time goals instead of "just bike until X minutes have passed" -- I notice I tend to relax too much on those.
Afternoon:
Didn't want to anger the XC gods so just did 30 minutes of biking and a ton of crunches (I did 6 sets of 30 normal, 30 left, and 30 right while the kids were running, then 6 sets of 12 pushups, as well as what I could do of their ab workout). Also lifted afterwards.
Tried to run a short workout (45 min), but ended up calling it quits after about 10-15 since my achilles started acting up and it was getting worse over time instead of better. Finished up with 70 minutes of biking; didn't keep track of how many psuedomiles I went but it felt longer than the hard workouts. I like having hard time goals instead of "just bike until X minutes have passed" -- I notice I tend to relax too much on those.
Afternoon:
Didn't want to anger the XC gods so just did 30 minutes of biking and a ton of crunches (I did 6 sets of 30 normal, 30 left, and 30 right while the kids were running, then 6 sets of 12 pushups, as well as what I could do of their ab workout). Also lifted afterwards.
Saturday, September 19, 2009
19/09/2009
Riverside (Morning):
Unfortunately I did not run Riverside this year, but I got (almost) everyone's 1-mile and 3-mile splits. Sorry Andy about your 1-Mile time.
However, I did do a hard bike workout today, made even more difficult by the fact that I had to do it alone.
15 min warmup -> 10 on, 2 off, 8 on, 2 off, 6 on, 2 off, 4 on, 2 off, 2 on, 2 off -> 10 min cooldown
Averaged about 130 RPM, 190 HR on the hard parts, 110 RPM, 150 HR on the "easy" parts. Did 21.80 pseudomiles total.
Unfortunately I did not run Riverside this year, but I got (almost) everyone's 1-mile and 3-mile splits. Sorry Andy about your 1-Mile time.
However, I did do a hard bike workout today, made even more difficult by the fact that I had to do it alone.
15 min warmup -> 10 on, 2 off, 8 on, 2 off, 6 on, 2 off, 4 on, 2 off, 2 on, 2 off -> 10 min cooldown
Averaged about 130 RPM, 190 HR on the hard parts, 110 RPM, 150 HR on the "easy" parts. Did 21.80 pseudomiles total.
Friday, September 18, 2009
18/09/2009
Morning:
Easy bike workout for 45 minutes. Didn't even get my HR above 110, but I was using the recumbent bike and my achilles felt funny if I went above 105-110 RPM; cruised along at 80-90 RPM.
Easy bike workout for 45 minutes. Didn't even get my HR above 110, but I was using the recumbent bike and my achilles felt funny if I went above 105-110 RPM; cruised along at 80-90 RPM.
Thursday, September 17, 2009
17/09/2009
Morning:
Did a hard bike workout with Alan; 15 min warmup -> 2 on, 2 off, 4 on, 2 off, 6 on, 2 off, 8 on, 2 off, 6 on, 2 off, 4 on, 2 off, 2 on, 2 off -> 10 min cooldown.
Hard was approximately 130 RPM, 180 HR average; easy started off at 100 RPM, 135 HR, but ended at about 110 RPM, 150 HR. Did 24.07 pseudomiles.
Afternoon:
Ditched the pool workout in favor of 30 minutes of biking. Awesome. Did 8.36 pseudomiles.
Did a hard bike workout with Alan; 15 min warmup -> 2 on, 2 off, 4 on, 2 off, 6 on, 2 off, 8 on, 2 off, 6 on, 2 off, 4 on, 2 off, 2 on, 2 off -> 10 min cooldown.
Hard was approximately 130 RPM, 180 HR average; easy started off at 100 RPM, 135 HR, but ended at about 110 RPM, 150 HR. Did 24.07 pseudomiles.
Afternoon:
Ditched the pool workout in favor of 30 minutes of biking. Awesome. Did 8.36 pseudomiles.
Wednesday, September 16, 2009
16/09/2009
Morning:
Couldn't even do an easy run on the North Field; tendon pain didn't go away even after 10 minutes so I called it quits and did 50 minutes on the bike instead. Went 17.16 pseudomiles.
Afternoon:
Did 30 minutes on the bike; went 9.03 pseudomiles. Then did a circuit thing on the North Field, where I did heel walks, 1.5 laps, crunches, 1.5 laps, leg exercises, 2 laps. Felt better than in the morning. In fact I dare say the swelling has gone down.
Couldn't even do an easy run on the North Field; tendon pain didn't go away even after 10 minutes so I called it quits and did 50 minutes on the bike instead. Went 17.16 pseudomiles.
Afternoon:
Did 30 minutes on the bike; went 9.03 pseudomiles. Then did a circuit thing on the North Field, where I did heel walks, 1.5 laps, crunches, 1.5 laps, leg exercises, 2 laps. Felt better than in the morning. In fact I dare say the swelling has gone down.
Tuesday, September 15, 2009
15/09/2009
Morning:
Couldn't finish tempo workout; I think I actually may have undone the past few days of recovery. No more hard runs for me until Riverside (hopefully I'll be able to race). Sad.
Afternoon:
Easy barefoot run along north field for 20 minutes. Felt no worse than in the morning.
Couldn't finish tempo workout; I think I actually may have undone the past few days of recovery. No more hard runs for me until Riverside (hopefully I'll be able to race). Sad.
Afternoon:
Easy barefoot run along north field for 20 minutes. Felt no worse than in the morning.
Monday, September 14, 2009
14/09/2009
Morning:
Easy run with Alan along Huntington. Took about 60 minutes. I found a very unripe pineapple about 15 minutes in and carried it the rest of the way back. In other news, I wore the new flats/trainers and they seem pretty good. The achilles seemed no more agitated than it would have been had I been running barefoot.
Afternoon:
Easy run along north field for 20ish minutes. Achilles felt fine; even did drills except for crossovers (pushing backwards on the toes agitates things). Went to the weight room a little bit; Ian likes the inclined bench and a free weight exercise.
Easy run with Alan along Huntington. Took about 60 minutes. I found a very unripe pineapple about 15 minutes in and carried it the rest of the way back. In other news, I wore the new flats/trainers and they seem pretty good. The achilles seemed no more agitated than it would have been had I been running barefoot.
Afternoon:
Easy run along north field for 20ish minutes. Achilles felt fine; even did drills except for crossovers (pushing backwards on the toes agitates things). Went to the weight room a little bit; Ian likes the inclined bench and a free weight exercise.
Saturday, September 12, 2009
12/09/2009
Redlands Invite (Morning):
Results:
http://www.goredlands.com/sports/xc/2009-10/results/Redlands_Invite/Results_men_09XC_Invite.htm
A little bit of a disappointing race. Achilles felt okay for 2-3 miles before becoming a notable problem (even while running barefoot). It was clearly agitated after the race but has since calmed down to pre-race levels. However, what made it disappointing was the way the race was split.
Mile 1: 5:28
Mile 2: 11:18
Mile 3: 17:17
Finish (6k): 21:33
Clearly I need to stop going out in 5:30 until I can actually do a 27:30 8k. I was supposed to try to do 5:50 miles, but I just got caught up in the moment. But more importantly I felt like I was just afraid to go fast during that third mile. I know I'm in shape enough to be able to do it but for some reason I just barely held on to Cameron. I think it boils down to the confidence issue I expressed yesterday; one thing know I need to work on is I have to know I can run hard and not worry about dying later or anything silly like that. I like having a good kick at the end but as Ian said that's not the most important thing when racing. I need to be able to run my own race and not worry about other people, especially my own teammates.
The team looks good this year. If we can avoid injuries I think we will move up a few places in SCIAC.
Results:
http://www.goredlands.com/sports/xc/2009-10/results/Redlands_Invite/Results_men_09XC_Invite.htm
A little bit of a disappointing race. Achilles felt okay for 2-3 miles before becoming a notable problem (even while running barefoot). It was clearly agitated after the race but has since calmed down to pre-race levels. However, what made it disappointing was the way the race was split.
Mile 1: 5:28
Mile 2: 11:18
Mile 3: 17:17
Finish (6k): 21:33
Clearly I need to stop going out in 5:30 until I can actually do a 27:30 8k. I was supposed to try to do 5:50 miles, but I just got caught up in the moment. But more importantly I felt like I was just afraid to go fast during that third mile. I know I'm in shape enough to be able to do it but for some reason I just barely held on to Cameron. I think it boils down to the confidence issue I expressed yesterday; one thing know I need to work on is I have to know I can run hard and not worry about dying later or anything silly like that. I like having a good kick at the end but as Ian said that's not the most important thing when racing. I need to be able to run my own race and not worry about other people, especially my own teammates.
The team looks good this year. If we can avoid injuries I think we will move up a few places in SCIAC.
Friday, September 11, 2009
11/09/2009
Morning:
Easy pre-race type thing to Garfield and back (not long way). Ran barefoot, but still some nagging discomfort. Ran one or two striders in the Nike Frees and decided they were not going to cut it for Saturday, so the plan is to run the race shoeless. Besides that though, I really have no idea what this race is going to be like, or what my goals should be. Should I try to run 21:32? Am I even in shape enough to do that? Will ALL of the freshmen run faster than me? Am I going to make varsity this year at all? I've never been that confident of a racer but I have more doubts about myself than I ever did before. I started getting this feeling last year, like I had built a house of cards and it was just a fluke that it had even been up that long. It's a bad metaphor but I'm sure some of you sometimes wonder where your talents come from.
Easy pre-race type thing to Garfield and back (not long way). Ran barefoot, but still some nagging discomfort. Ran one or two striders in the Nike Frees and decided they were not going to cut it for Saturday, so the plan is to run the race shoeless. Besides that though, I really have no idea what this race is going to be like, or what my goals should be. Should I try to run 21:32? Am I even in shape enough to do that? Will ALL of the freshmen run faster than me? Am I going to make varsity this year at all? I've never been that confident of a racer but I have more doubts about myself than I ever did before. I started getting this feeling last year, like I had built a house of cards and it was just a fluke that it had even been up that long. It's a bad metaphor but I'm sure some of you sometimes wonder where your talents come from.
Thursday, September 10, 2009
10/09/2009
Morning:
Achilles felt pretty good today; however, still skipped the San Marino Hill Circuit as I feel like that would have been bad news. Did this instead:
20 min warmup + 6 x (2 on, 1 off) + 10 min cooldown
Felt pretty good, was doing 1 NFTC lap about every 94-97 seconds during the 'on' period.
Afternoon:
Swimming in the pool :( Compared to others, I spend far too much energy trying not to drown. At least I got chicken.
Achilles felt pretty good today; however, still skipped the San Marino Hill Circuit as I feel like that would have been bad news. Did this instead:
20 min warmup + 6 x (2 on, 1 off) + 10 min cooldown
Felt pretty good, was doing 1 NFTC lap about every 94-97 seconds during the 'on' period.
Afternoon:
Swimming in the pool :( Compared to others, I spend far too much energy trying not to drown. At least I got chicken.
Wednesday, September 9, 2009
09/09/2009
Morning:
Easy run to Madre... I would have enjoyed it more if I wasn't injured but it was nice hanging in the back and talking to Gus. Nike Frees work a lot better than normal shoes in terms of agitating the achilles, but still is not as good as barefoot running.
Afternoon:
Heated achilles instead of icing before practice. Felt MUCH better after heating, did an easy 25 min barefoot. Skipped drills as I was worried they would agitate the achilles.
Easy run to Madre... I would have enjoyed it more if I wasn't injured but it was nice hanging in the back and talking to Gus. Nike Frees work a lot better than normal shoes in terms of agitating the achilles, but still is not as good as barefoot running.
Afternoon:
Heated achilles instead of icing before practice. Felt MUCH better after heating, did an easy 25 min barefoot. Skipped drills as I was worried they would agitate the achilles.
Tuesday, September 8, 2009
08/09/2009
Morning:
Couldn't even finish the morning workout:
800 - 2:48
1600 - 5:36
2400 - 8:38
1600 - xxx
800 - 2:39
Saw Katherine today! Too bad things weren't going well in terms of the actual running. My achilles really hurts now, in fact I think it's getting worse. It's going to be a long season...
Afternoon:
30 mintues on bike, actually more like 2 + 25 + 10, since the bike I started on applied really uneven resistance and the 2nd one was a recumbent bike and I didn't like it too much...
Also, got new shoes that are ridiculously light and, more importantly, have a lower heel to hopefully decrease agitation.
Couldn't even finish the morning workout:
800 - 2:48
1600 - 5:36
2400 - 8:38
1600 - xxx
800 - 2:39
Saw Katherine today! Too bad things weren't going well in terms of the actual running. My achilles really hurts now, in fact I think it's getting worse. It's going to be a long season...
Afternoon:
30 mintues on bike, actually more like 2 + 25 + 10, since the bike I started on applied really uneven resistance and the 2nd one was a recumbent bike and I didn't like it too much...
Also, got new shoes that are ridiculously light and, more importantly, have a lower heel to hopefully decrease agitation.
Monday, September 7, 2009
07/09/2009
Morning: Ran an easy 72 minutes with Alan. Did the route from the horse stables in the arroyo to around the rose bowl and back. Right achilles still hurts, looks more swollen than before but goes away quickly into a run.
Afternoon: 15 min barefoot + drills. Agitated the achilles a lot.
Afternoon: 15 min barefoot + drills. Agitated the achilles a lot.
Sunday, September 6, 2009
Saturday 05/09/09
Easy run, Huntington up Los Robles. Mostly stayed together with everyone. Right Achilles still hurts but remains unnoticeable after initial 3-5 minutes of run.
Friday 04/09/09
Camping at big bear. No watch so ran with Riley/Garrett/Slawski/DChun; 15 warmup + 15 warmup + 10 hard + 5 easy + 10 hard (dubious, more like 15-20 hard) + 5 easy (dubious).
Ian drove by and picked me up on the downhill. Right Achilles is not very happy.
Ian drove by and picked me up on the downhill. Right Achilles is not very happy.
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