HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 94FLow 73F
  • Temp: 77F
  • Hum: 57%
  • W: 0mph N
WEDNESDAY
Light rain shower
High 98F
Low 75F
THURSDAY
Sunny
High 82F
Low 66F
FRIDAY
Light rain shower
High 85F
Low 67F
SATURDAY
Patchy rain nearby
High 93F
Low 67F

Sunday - February 17

Run
  • 40m 01s
  • 3.35 miles
  • 11m 57s /Mi

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
*******
Sticking with the Ghost 5. It's a done deal now!

Day shift

Saturday - February 16

Beautiful sunny day, lite breeze, 55*F, and I'm inside working Cry.

Day shift

Friday - February 15

Run
  • 1h 32m 39s
  • 8.43 miles
  • 10m 59s /Mi

Run Base
Endurance
90
Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
**********

Good confidence builder. Right foot just a little tender when I started but held up very well. Focused on relaxing my feet and running comfortable. Stuck with the same Brook's Ghost 5 shoes. A little sore when done, icing.

1) 01h 00m; 4.94 miles; 12m 09s/mile; avg 135; max 146
2) 30m 03s; 3.30 miles; 09m 06s/mile; avg 154; max 165
3) 02m 36s; 0.19 miles; 13m 52s/mile; avg 142; max 160

* Carried water with me, drank about 24 oz.
* Ate one GU Gel at the 40 minute mark getting ready for the 30 minute MS
* Hammer End tab before and after
* Recovery drink

Feet are better.  Icing the bottom of my feet is a different kind of pain!  And I even like ice packs.

Going to see how it goes tonight.  A little apprehensive.

Day shift

Thursday - February 14

WOW!  the bottom of my feet are sore, sore, sore.  Never really experienced this before.  As I said, nothing went well during last nights workout.  I have a long/slow run tomorrow and hoping my feet feel better by then.

Good news:  Did a hard reset on the Garmin and it seems to be functioning great again.

Day shift

Wednesday - February 13

Run
  • 51m 49s
  • 5.53 miles
  • 09m 22s /Mi

Raise LT
Race Specific
45
10' wu, 10' cd. 6x5' at LT w/1' recovery.
*****
What went right? Not much!
1. The Garmin wasn't reading my pace correctly, it was all over the place. I stopped it during the WU to reset but it didn't help. PACE/DISTANCE ARE NOT ACCURATE!
2. My left shoe felt like I had on a boot.
3. Lap five started pinching the bottom middle my of my left foot, felt like a blister
4. The bottom of both feet feel like I've been POUNDING concrete, ouch!
5. I miscounted my laps with everything going on and came home early. which was probably best!

1) 05m 02s; 0.63 miles; 08m 01s/mile; 174; 179
2) 05m 01s; 0.69 miles; 07m 16s/mile; 173; 178
3) 05m 01s; 0.74 miles; 06m 45s/mile; 173; 180
4) 05m 01s; 0.88 miles; 05m 43s/mile; 173; 179
5) 05m 01s; 0.98 miles; 05m 08s/mile; 173; 180

Avg per lap: 173.2 HR

Feb 05 - Avg per lap: 7m 39s/mile; 174.8 HR
Feb 01 - Avg per lap: 7m 14s/mile; 170.25 HR

Day shift

Tuesday - February 12

Swim
  • 08m 47s
  • 500.00 yards
  • 01m 46s /100 yards

Nice to be back in the water!
Started feeling motion sickness again around 425y. Had the arm bands on but I think they weren't in the right place. Hate to think I'm starting over with that!

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    10
    15
    0
    0
  • BACK - General
    2
    60
    60
    0
    0
  • BICEPS - Straight Bar Standing
    3
    12
    12
    30
    30
  • CHEST - Alternate DB Press
    3
    12
    12
    30
    40
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Side Planks
    2
    45
    45
    0
    0
  • CORE - Superman
    2
    30
    45
    0
    0
  • LEGS - Crab Walk w/Bands
    3
    14
    14
    0
    0
  • LEGS - General
    4
    12
    12
    0
    0
  • SHOULDERS - Side DB raise
    3
    10
    12
    10
    10
  • TRICEPS - Pulley pushdown
    3
    12
    15
    0
    0

* General back = Kneeling Supermans
* General Legs = Band work 2x each leg, 12 reps per - 12x abductor, 12x adductor, 12x glutes, 12x flexors.
* Back - assisted pull up machine, who knows what the weight was...

Sport #1
  • Balance Training
  • 06m

3x Standing on 1/2 ball, each foot
3x standing on 1/2 ball (flat side up) ball tosses

Sport #2
  • Stretching
  • 08m

3x Standing on 1/2 ball, each foot
3x standing on 1/2 ball (flat side up) ball tosses

** A new record.  My rested heart rate dropped to 50!  It's been at 54 for at least a year.

  • Health data: RHR: 50

Monday - February 11

Run
  • 1h 29m 31s
  • 8.90 miles
  • 10m 04s /Mi

Strength
800s
85
10' wu, 10' cd. You are going to run 10x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.
++++++++++++
Should have been Sundays WO but moved to Monday. This will show my weekly totals a little off but heck, what's one day?
This WO was NOT done on the track so results might be a little different. 56* F, strong wind (mostly off my shoulder), overcast sky.
Only did a 2 minute rest, 4 seems a bit excessive, and I've been doing 2 minutes on previous similar WO's.

01) 04m 01s; 0.50 miles; 08m 04s/mile; avg 159; max 166
02) 04m 03s; 0.50 miles; 08m 03s/mile; avg 154; max 165
03) 04m 02s; 0.49 miles; 08m 10s/mile; avg 156; max 164
04) 04m 01s; 0.49 miles; 08m 10s/mile; avg 155; max 166
05) 04m 01s; 0.49 miles; 08m 08s/mile; avg 157; max 166
06) 04m 01s; 0.50 miles; 08m 07s/mile; avg 158; max 166
07) 04m 04s; 0.51 miles; 08m 01s/mile; avg 156; max 165
08) 04m 01s; 0.50 miles; 08m 02s/mile; avg 157; max 166
09) 04m 00s; 0.51 miles; 07m 53s/mile; avg 156; max 164
10) 04m 01s; 0.50 miles; 08m 04s/mile; avg 156; max 166

Avg HR per lap: 156.4
Avg HR on 2-2-13: 157.4
Avg HR on 1-22-13: 159.8

HelmoAlkou's Training Log


 February 2013 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals