Weekly training log Aug 2012-

classic Classic list List threaded Threaded
11 messages Options
Reply | Threaded
Open this post in threaded view
|

Weekly training log Aug 2012-

JRMotown
Thought Id get this started for next year's plans. Will try moving into a blog.

Aug 18-Aug 26th

Aug 18th - Leadville 100 trail 2012 DNF 19 hours or so mile 60

Aug 19- Stroll around some reservior 10 minutes down rt. 24. Thought some backpacker dropped his sandal and ran back, out of breathe in 20 seconds.

Aug 20- Ran 8mi through Red Rocks. Fatigued still from Hope Pass but it felt good. Badass park! Missed Crosby Still and Nash playing the next day. Drove to Boulder and ran "blueberry something or other/Mesa" up to the Flatirons where there was this huge Flat Rock face. Ran back down (~3 mi total). Went a little nuts on the downhill there was some onlookers waiting for my fall. Back to Denver for a few winks.

Aug 21- 10 miles Hidden Valley Randolph/Patriots Path. Felt lighter than usual, got to the gym the next morning and was down to 135 from 144 a month prior. I guess did not eat enough after the run and burned a lot of mass off. But feeling less stress on the joints.

Aug 22- AM --> Gym squats/deadlifts/lunges/calf raises/back extensions. First time in three weeks. I think I screwed up my left calf doing the calves too heavy, the rest of the week had a weird calf strain making it hard to walk at work. Took some Tylenol which I don't usually do. Felt good to get back to this routine. Felt weaker on the lifts, thinking of switching to more plyometrics and attempting to do lots of one-legged squats throughout the year as it would be more condusive to trail running/hills and leave me less sore.
PM --> Calf made running impractical. 60 min. stepclimber level 7 with double steps and level 8 last 3 minutes of every 10. Upper body workout, abs (leg raises and weighted ball crunches).

Aug 23- 1 hour stat bike hill intervals. Upper body workout, planks.

Aug 24- 1 hour moderate stepclimber level 7. Calf almost good.

Aug 25- Help sister move into their new place in PA. Got a loop of Mt. Tammany DWG in on the way. 4.5 mi.. Felt good but calf still very tight.

Aug 26- 26.2mi Ringwood main loop and capoff on the yellow trail at the end for a marathon distance. 5:08. Never felt better on this trail. My diet had been cleaned up over the past 3 weeks and I am lighter and more energetic. The hills were easier, I wasn’t as wiped, although it was a noticeably cooler day. Started with 100oz camelbak and used almost the whole thing by the end.

Total (running) mileage: 50-52
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

Sebounet
Nice come back Jason!
I agree that diet can make a huge different with performance and how we feel exercising.

Any specific training for Stone Mill?
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

JRMotown
Nothing specific for Stone Mill, just going to treat it as a long run.
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

Steve
Careful with the plyos. I'm doing like 400 lunges a day
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

seanaes
Steve wrote
Careful with the plyos. I'm doing like 400 lunges a day
WHAT? Really? I'm going to need to step up my game I guess
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

JRMotown
In reply to this post by Steve
Do you feel different after doing those a while? More strength on hills etc.? I'm sure it has helped with the injury.
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

Steve
Yes. Climbing improvements are substantial for me. Noticing a huge difference. Also helping with the ankle in a big way. Turns out tibialis posterior is a fairly small muscle used primarily to hold the arch of the foot but, when it comes to keeping the foot and ankle stable (which for me means preventing an over pronation) the stability really needs to come from the much larger hip and glute muscles. So I'm focusing on all this core work. Hips, lunges, bridging etc along with ankle specifics and a little barefooting to keep things interesting. Fingers crossed, I'll have a great 2013 season.
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

Steve
In reply to this post by seanaes
No need to worry about me Sean...I'll still be sweeping up the crumbs in the back!
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

Sebounet
In reply to this post by Steve
Steve is back! 
Same issue with tibial is posterior here, especially that my feet are as flat as a pancake! 

Sent from my iPhone

On Aug 29, 2012, at 10:30 PM, "Steve [via NJ Trail & Ultra Forum]"<[hidden email]> wrote:

Yes. Climbing improvements are substantial for me. Noticing a huge difference. Also helping with the ankle in a big way. Turns out tibialis posterior is a fairly small muscle used primarily to hold the arch of the foot but, when it comes to keeping the foot and ankle stable (which for me means preventing an over pronation) the stability really needs to come from the much larger hip and glute muscles. So I'm focusing on all this core work. Hips, lunges, bridging etc along with ankle specifics and a little barefooting to keep things interesting. Fingers crossed, I'll have a great 2013 season.


If you reply to this email, your message will be added to the discussion below:
http://nj-trail-ultra-forum.4246737.n2.nabble.com/Weekly-training-log-Aug-2012-tp7577734p7577750.html
To start a new topic under NJ Trail & Ultra Forum, email [hidden email]
To unsubscribe from NJ Trail & Ultra Forum, click here.
NAML
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

Steve
Yeah Seb - I'm a flatfoot too.

BTW Sean - 400 lunges per day is good for about 300 ft of climbing. If you really want game, you need to do 1000!

Watch out for Timko - I hear he has turned it up - to 11!
Reply | Threaded
Open this post in threaded view
|

Re: Weekly training log Aug 2012-

JRMotown
In reply to this post by JRMotown