Week Goals: Mileage target for this week is 30 miles. I'd also like to get in a few strength sessions.
Sunday: 10 miles EZ pace - Ten easy miles. I felt really good on the run today - probably because I've got fresh legs following a couple of days without running. I followed the run with the strength session that I was supposed to do last night. I've been a little worried that I've been running too slow, but I went back through my training logs and I was running slower this time last year. Of course, I was also doing a lot of swimming and biking then, but hopefully in a couple of months the faster paces will start to feel easy again. (Total run 1:28:00, 8:48 min/mile avg pace)
Monday: 7 miles EZ pace & strength session; fly back from parents house - I felt really, really good on the run this morning. (59:11 total, 8:27 min/mile avg)
Tuesday: 4 miles EZ pace - Done in the morning before work. Left calf was sore. Fortunately, I've got about 70% of this week's running completed already so the legs will be able to recover. (33:50, ~8:28 min/mile pace).
I did Wednesday's strength session tonight at the gym. I wanted to note the type of "strength training" I do. Really, my big goal is to avoid injury. Therefore, I focus a lot on core strength and other areas of personal structural weakness. I do higher reps at weights lighter than what the sorority girls at the gym use.
The following are my base 1 exercises. Two sets of ten to twenty reps normally takes me between 30-45 minutes. I try to do 90% of the exercises during each session (while ALWAYS doing the ones in bold since I see those as most crucial to injury prevention.)
- Back stabilization w/alternate arms and knees at 90 degrees (5 lbs dumbells)
- Back stabilization "dead bug" (5 lb dumbells, 2 lb ankle weights)
- Partial sit-up (straight and with rotation to each side)
- All 4s Opposite arm and leg
- Shoulder internal rotation (10 lb dumbells)
- Shoulder external rotation side lying (5 lb dumbells)
- Reverse Fly's (10 lb dumbell)
- Hip Adduction (sometimes on a machine - others w/3 lb ankle weights)
- Hip Abduction (sometimes on a machine - others w/ 3 lb ankle weights)
- Hip Flexion
- Bicep Curl (10 lb dumbell)
- Flys (10 lb dumbell)
- Seated Toe raises (w/~135 lbs)
- Standing Toe raises (w/~220 lbs)
If I have time and feel overly ambitious:
- Torture rack (Roman Chair) - I always do this last since it destroys my lower back
In reality, none of these exercises are very difficult and I rarely leave the gym feeling sore... that will come in a couple of months.
Last year, I learned that a little bit of attention to my own structural well-being provided tremendous returns with regards to injury prevention. I am hoping that trend continues in 2007.
Wednesday: strength session - done on Tuesday Eve.
Thursday: 4 miles EZ pace - Felt alright this morning on the run. My right hamstring was a little tight at the beginning. (33:40, 8:25 min/mile avg) Also, as it turns out, there is a 25y pool at the golds gym next to the hotel, albeit one with a 3.5 foot shallow end. I'll probably start brining my suit, goggles and swim cap with me on trips and incorporating some x-training sessions into my schedule.
Friday: strength session - Done on Saturday
Saturday: 5 miles EZ pace - Felt really good on the run. Kept things nice and smooth. (8:34 min/mile pace)
Week Review: I hit the run target for the week and completed 2 out of 3 strength sessions. (I had to travel on monday and that messed up the workout.) No significant injury news to report. In fact, my legs are feeling really good after Saturday's run. I feel like all of the light weights are also starting to help activate my core muscles again. Slowly working my way back into things seems to be the way to go.
