Cleburne,TX 
Today
Patchy rain nearby High 56FLow 44F
  • Temp: 46F
  • Hum: 93%
  • W: 11mph N
SATURDAY
Cloudy
High 55F
Low 42F
SUNDAY
Overcast
High 57F
Low 45F
MONDAY
Sunny
High 69F
Low 44F
TUESDAY
Partly Cloudy
High 60F
Low 39F
Swim
  • 19m 58s
  • 900.00 yards
  • -----

WU: 200y
Drills: Single arm pulls
-100y left
-100y right
MS: Ladder, Z1-2 effort
-100, 75, 75, 25, 25
CD: 200 alt breathing

Note: Yes, I screwed up the ladder...

Left knee is MUCH better today.  In fact I walked around before I remembered it was hurting ;o).  Lateral left foot is bruised.  Yep, you can see it now.  Shoes are not my friend!  Flip-flops!

  • Health data: Sick: 3
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
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
Run
  • 1h 11m 29s
  • 6.26 miles
  • 11m 25s /Mi

One down, marathon to go!

32*F start, but no wind.  NICE!

Packet pickup!

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

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.

OFF!

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

HelmoAlkou's Training Log


 February 2013 
SunMonTueWedThuFriSat
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10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28  
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals