Cleburne,TX 
Today
Sunny High 75FLow 42F
  • Temp: 66F
  • Hum: 43%
  • W: 19mph WNW
MONDAY
Sunny
High 62F
Low 40F
TUESDAY
Sunny
High 63F
Low 40F
WEDNESDAY
Sunny
High 62F
Low 45F
THURSDAY
Sunny
High 69F
Low 42F

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
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.

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