HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 76FLow 59F
  • Temp: 63F
  • Hum: 77%
  • W: 12mph SSW
MONDAY
Patchy light drizzle
High 80F
Low 64F
TUESDAY
Sunny
High 80F
Low 63F
WEDNESDAY
Cloudy
High 85F
Low 61F
THURSDAY
Patchy light rain in area with thunder
High 87F
Low 67F

Monday - February 25

Bike
  • 18m 02s
  • -----
  • -----

Stationary bike at the gym.
15 minutes easy spin, high cadence.
3 minute cool down, drop HR to 98ish.

Sport #1
  • Foam Roll
  • 10m
Sport #2
  • Stretching
  • 15m

Pain still in left knee.  Stretched real good, myofascial release, easy bike, then home to elevate and ice!

A little surprised at how sore I'm NOT!

  • Health data: Sick: 3

Sunday - February 24

Run
  • 3h 58m 23s
  • 26.34 miles
  • 09m 03s /Mi

Marathon notes:

BAM!! SUB FOUR HOURS!!

Left knee really hurts, icing! Started around mile 15-17 but was able to suck it up till the end. Cramping at mile 26 with big cramp in left calf < 400 yards from finish. Details in race report after more post race maintenance.
Garmin Connect link: http://connect.garmin.com/activity/277285608

** I found this in my training plan when I got home from the race.  Note: check training plan for race day notes. **

Training notes

Race Day

Marathon

5' wu and cd. Marathon race. Break the race into 3 parts. First 10 miles are moderate effort, next 10 miles are up a notch on the effort level, and the last 10k are hard. Pace yourself, and think nutrition!! Especially when you are done.

 

  • Health data: Sleep: 4

Saturday - February 23

Run
  • 1h 11m 29s
  • 6.26 miles
  • 11m 25s /Mi

One down, marathon to go!

32*F start, but no wind.  NICE!

Friday - February 22

Packet pickup!

Brrrrr!  So much for the high of 50*F today.

Thursday - February 21

Run
  • 34m 27s
  • 2.90 miles
  • 11m 53s /Mi

Run Speed
Speed/Efficiency
85
10' wu. 10' cd. 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast. Stretch when done and add in Core 1, 2 or 3.
******

That's it, DONE! Nothing to do now but wait...

Only ran 8 strides due to running the easy 10K on Sat.

Wednesday - February 20

OFF!

Went to safety meetings at work, came home and put the pajamas back on!!

Tuesday - February 19

Run
  • 42m 43s
  • 3.56 miles
  • 12m /Mi

Run Speed
Speed/Efficiency
40
10' wu. 10' cd. 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast. Stretch when done and add in Core 1, 2 or 3.
++++++++++
Good WO.

12 Strides, each 15" on 2' intervals (laps).

Averages per stride:
Avg starting HR: 132
Avg ending HR: 159
Avg fastest pace: 6:37.58

Sport
  • Stretching
  • 08m
Day shift - FRIDAY!

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

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/27/2014 Waco, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals