Cleburne,TX 
Today
Sunny High 66FLow 39F
  • Temp: 66F
  • Hum: 40%
  • W: 19mph N
SATURDAY
Sunny
High 60F
Low 44F
SUNDAY
Sunny
High 69F
Low 55F
MONDAY
Patchy rain nearby
High 74F
Low 65F
TUESDAY
Moderate rain at times
High 71F
Low 52F

Day shift

Really feel like I should be planning a run tonight.....

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

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

Day shift

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

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

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

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

HelmoAlkou's Training Log


 February 2013 
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Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals