HelmoAlkou

Cleburne,TX 
Today
Sunny High 99FLow 75F
  • Temp: 95F
  • Hum: 39%
  • W: 11mph SE
WEDNESDAY
Sunny
High 98F
Low 75F
THURSDAY
Sunny
High 99F
Low 75F
FRIDAY
Sunny
High 99F
Low 76F
SATURDAY
Partly Cloudy
High 92F
Low 75F

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
  • 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 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals