Partly Cloudy High 63FLow 58F
  • Temp: 63F
  • Hum: 63%
  • W: 16mph SSE
Patchy rain nearby
High 67F
Low 61F
Patchy rain nearby
High 71F
Low 59F
Light rain
High 62F
Low 36F
Heavy rain
High 48F
Low 43F

Start night shift, tonight Cry

Health note:  My left foot freakin' hurts!  Lateral side just back from the pinkie toe.  MAN!!  Icing and trying to stay out of shoes....

  • Health data: Sick: 4
  • 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
  • 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
  • 3h 58m 23s
  • 26.34 miles
  • 09m 03s /Mi

Marathon notes:


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:

** 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


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
  • 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.

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

Run Speed
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.

HelmoAlkou's Training Log

 February 2013 
      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  
  • November's totals
  • October's totals
  • 2015 totals
  • 2014 totals