ooh, I've been a bit remiss in my diary entries.
Workout summary:
5/12: speedwork: 6.54 mi total, 4 x 400.
5/14: swimming, concentrated on bilateral breathing
5/16: bay to breakers, I jogged this with Lopa: 7.5 mi
5/18: weights/trx
5/20: swimming, more w/bilateral breathing and form
5/21: speedwork: 7.57 mi: 1x800, 2x400, 4x200
5/22: biked the MI loop. Felt stale after speedwork, finished in 1:28 (PR = 1:22)
my diet: I haven't been tracking, and it's reverted to the usual (not great, not terrible ;). I'll try to do a better job of tracking.
Today: I might run, before I change my mind and go back to bed, but I'm pretty wrecked. After the bike ride, I moved 5 cubic yards of mulch into the backyard, which involved loading a wheelbarrow up with 100 lbs of mulch, then taking it down the stairs. I'm surprised I'm not more wrecked, must be the advil.
Thoughts on speedwork: this article pretty much sums it up. Its a pain game. Running fast trains your brain to deal with very painful situations, trains your body to maintain form in those painful situations, and in general, 'normal' pace is revealed to be the jog that it really is. After running 800s, 400s, 200s around the track, the run home almost feels like walking.
Sunday, May 23, 2010
Monday, May 10, 2010
TD 5/05 - 5/10
I've been somewhat remiss on all fronts lately.
(1) business trip to SF went well, I only got one run in, my typical 8 miler to the edge of the Presidio. Next trip down I'm going to go into the Presidio and check it out some more.
(2) After business trip, no exercise for a couple of days due to lack of sleep and work = busy.
(3) diet? major falldown. I'm eating a lot of crap at work and generally not doing too well.
(4) Weekend: got in a 38 mi hilly ride on the E side to Issaquah and up the first part of Cougar Mtn. Sunday I took the day off b/c mothers day. I did a killer TRX session instead, concentrated on legs. I also did a lot of mellow walking / biking with kids. Kiran did his first 8 mile bike ride!
(5) Monday it rained and I wussed. No swimming, nothing.
I've got to get back on the good eating train, I can feel the fatigue from too much sugar. Arrrggh.
Tomorrow is climbing with Rob.
(1) business trip to SF went well, I only got one run in, my typical 8 miler to the edge of the Presidio. Next trip down I'm going to go into the Presidio and check it out some more.
(2) After business trip, no exercise for a couple of days due to lack of sleep and work = busy.
(3) diet? major falldown. I'm eating a lot of crap at work and generally not doing too well.
(4) Weekend: got in a 38 mi hilly ride on the E side to Issaquah and up the first part of Cougar Mtn. Sunday I took the day off b/c mothers day. I did a killer TRX session instead, concentrated on legs. I also did a lot of mellow walking / biking with kids. Kiran did his first 8 mile bike ride!
(5) Monday it rained and I wussed. No swimming, nothing.
I've got to get back on the good eating train, I can feel the fatigue from too much sugar. Arrrggh.
Tomorrow is climbing with Rob.
Tuesday, May 4, 2010
TD 5/02-5/04
After Saturday's run (5/01), I felt a little stale, but decided to go and do the 8.6 mile tempo loop around the N end of the island. Started out _real_ slow, felt better by mile 3, picked it up on the backend of the loop (3-5.5), shuffled up the steep part of the hill, then brought it home.
Looking over the data: the first 3 miles was _really_ slow compared to the last time I did this run, for example
the 4/18 tempo mile splits:
mile 4,5 : 7:31, 7:19
the 5/1 tempo mile splits:
mile 4,5: 8:46, 7:56.
Wow. Day 3 of running, apparently fatigue happens!
Sunday Night I flew to SF, for 3 days of work. Monday AM I got in some basic lifting/core stabilizing exercises.
Work: We're ramping up on the company's hadoop/Pig usage/platform, and it's pretty fun, but we're stuck in a small, hot room. Which makes it hard to work. We did pull about 10 hours, then went to a Pakistani place for dinner.
This AM I woke at the usual time, but really didn't feel like running. Even after having read 'Once a Runner'. Part of the lethargy is caused by the fact that I haven't had a truly liberating crap since I got into town, and I don't want to unclog 8 miles into a 10 mile run, no bathroom in site. The other part is that I'm tired, and feel like I'm starting to catch something. Last night I was kind of stuffed up.
Food Intake:
Weekend was pretty good, I don't remember the exact intake, which means I need to start writing it down daily again (otherwise what's the point?)
Yesterday:
Looking over the data: the first 3 miles was _really_ slow compared to the last time I did this run, for example
the 4/18 tempo mile splits:
mile 4,5 : 7:31, 7:19
the 5/1 tempo mile splits:
mile 4,5: 8:46, 7:56.
Wow. Day 3 of running, apparently fatigue happens!
Sunday Night I flew to SF, for 3 days of work. Monday AM I got in some basic lifting/core stabilizing exercises.
Work: We're ramping up on the company's hadoop/Pig usage/platform, and it's pretty fun, but we're stuck in a small, hot room. Which makes it hard to work. We did pull about 10 hours, then went to a Pakistani place for dinner.
This AM I woke at the usual time, but really didn't feel like running. Even after having read 'Once a Runner'. Part of the lethargy is caused by the fact that I haven't had a truly liberating crap since I got into town, and I don't want to unclog 8 miles into a 10 mile run, no bathroom in site. The other part is that I'm tired, and feel like I'm starting to catch something. Last night I was kind of stuffed up.
Food Intake:
Weekend was pretty good, I don't remember the exact intake, which means I need to start writing it down daily again (otherwise what's the point?)
Yesterday:
- breakfast: 1 mini scone, 1 sausage mc starbucks sandwich, 1 grande americano. Standard SF breakfast
- lunch: salad. Felt pretty good about getting a salad.
- snack: whoops. 4 handful of jelly beans, 2 oranges, 2 bananas, 2 handfuls of dried fruit (I'm pretty sure its mega fattening). 4 talking rain sodas. 1 green tea.
- Dinner: all meat, all the time, at Shalimars.
Saturday, May 1, 2010
TD 4/28 - 5/01
Whew. An epic week at work, a broken cleat, and life in general have conspired to make this week all about running and swimming.
4/28 :Wednesday: nothing. Just the ride into work.
4/29: Thursday: swimming. 3x200 warmup, 10x50 intervals. Had to keep it short today, but tried to keep it intense. I'm noticing that I'm not rolling all the way on my left side. The bilateral breathing thing is hard to commit to. When I do it, I start to drop my legs/lift my head. I think the solution is to try 'cigar mouth', i.e. breathing in from the upward side of my mouth.
4/30: Friday: speedwork. I had subconsciously avoided this all week. but no more. I kept it short and sweet: 4x200 sprints, 2x400 sprints, 2x200 stride 100/sprint 100. Running fast hurts. But it also feels great to move that fast. I think speedwork is a required staple from now on. It make running 'normal' feel much easier.
4/31: Saturday: 6 mi @ recovery pace.
4/28 :Wednesday: nothing. Just the ride into work.
4/29: Thursday: swimming. 3x200 warmup, 10x50 intervals. Had to keep it short today, but tried to keep it intense. I'm noticing that I'm not rolling all the way on my left side. The bilateral breathing thing is hard to commit to. When I do it, I start to drop my legs/lift my head. I think the solution is to try 'cigar mouth', i.e. breathing in from the upward side of my mouth.
4/30: Friday: speedwork. I had subconsciously avoided this all week. but no more. I kept it short and sweet: 4x200 sprints, 2x400 sprints, 2x200 stride 100/sprint 100. Running fast hurts. But it also feels great to move that fast. I think speedwork is a required staple from now on. It make running 'normal' feel much easier.
4/31: Saturday: 6 mi @ recovery pace.
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