Cleburne,TX 
Today
Sunny High 70FLow 42F
  • Temp: 52F
  • Hum: 96%
  • W: 6mph S
MONDAY
Sunny
High 66F
Low 40F
TUESDAY
Sunny
High 58F
Low 43F
WEDNESDAY
Sunny
High 64F
Low 46F
THURSDAY
Sunny
High 58F
Low 40F
Sport #1
  • Foam Roll
  • 15m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Sport #2
  • Stretching
  • 10m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Sport #3
  • Yoga
  • 10m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Night shift.  Didn't sleep that well.

  • Health data: Sleep: 2

Off, let the tapper begin!!

Night shift
 

Run
  • 1h 21m 03s
  • 7.31 miles
  • 11m 05s /Mi

Strength
800s
85
10' wu, 10' cd. You are going to run 10x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.
+++++
I'm' using 1/2 mile instead of 800y. Completed on track.

Here's how I interpret this:
I'm planning on a 4 hr marathon so my pace here should be a 8:00 min/mile. I couldn't remember the rest period so I guessed at 2 minutes, which now I see is half the rest time in the plan. I think this is fine because my heart rate was down well below aerobic after 2 min rest.

01) 04m 11s; 0.52 miles; 08m 07s/mile; 154; 164
02) 04m 11s; 0.51 miles; 08m 08s/mile; 155; 166
03) 04m 10s; 0.52 miles; 08m 03s/mile; 155; 170
04) 04m 08s; 0.52 miles; 08m 01s/mile; 159; 171
05) 04m 06s; 0.51 miles; 07m 59s/mile; 162; 172
06) 04m 12s; 0.52 miles; 08m 07s/mile; 160; 170
07) 04m 06s; 0.51 miles; 07m 58s/mile; 160; 170
08) 04m 12s; 0.52 miles; 08m 04s/mile; 157; 168
09) 04m 08s; 0.52 miles; 07m 59s/mile; 158; 167
10) 04m 11s; 0.51 miles; 08m 08s/mile; 154; 164

Average HR per lap: 157.4

Easy workout, imho.

  • Health data: Sleep: 3
Run
  • 50m 44s
  • 5.28 miles
  • 09m 37s /Mi

Raise LT
Race Specific
50
10' wu, 10' cd. 4x5' at LT w/3' recovery.
+++++

1) 05m 02s; 0.71 miles; 07m 08s/mile; avg 169; max 177
2) 05m 01s; 0.71 miles; 07m 05s/mile; avg 171; max 179
3) 05m 01s; 0.69 miles; 07m 14s/mile; avg 171; max 177
4) 05m 01s; 0.67 miles; 07m 29s/mile; avg 170; max 177

Avg per lap: 7m 14s/mile; 170.25 HR

The results are kind of misleading. Lap three and lap four had increasingly steeper hills respectively. Thus the slower pace.

Night shift!

  • Health data: Sleep: 3
Run
  • 32m 01s
  • 2.91 miles
  • 11m /Mi

Run Base
Endurance
30
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.
+++
Kept my HR aerobic, under 140, Z1. Windy!!

Night shift!  Only 4 hours sleep...blah!

  • Health data: Sleep: 2
Run
  • 3h 20m 10s
  • 20.07 miles
  • 09m 58s /Mi

Run Base
Endurance
210
Run 3:30. First 30' are Z1 - then run race pace for 65' - mid Z2 - then Z1 for 5', then 65' again at mid Z2, then 10 Z3, and then 30' cool down very easy.
+++
Only did 20" WU, forgot and I didn't hit Z3 at all. Here's how it went:

20"; 12:00 pace; 1.67 miles; 128 AvgHR; 137 MaxHR
60"; 10:31 pace; 5.71 miles; 140 AvgHR; 148 MaxHR
60"; 10:00 pace; 6.00 miles; 142 AvgHR; 149 MaxHR
30"; 09:31 pace; 6.30 miles; 143 AvgHR; 150 MaxHR
30"; 12:00 pace; 1.67 miles; 141 AvgHR; 150 MaxHR

Sport
  • Stretching
  • 10m

This was very interesting to me.  Yes, it was done on a treadmill, controlled environment, but the difference in heart rates between a 10:30 pace and a 09:31 was almost nothing.  I really thought the 09:30 pace would have averaged low 150's.

Drank 24 oz of Gatorade and 24 oz of water.  Also took a total of five salt tabs.

I was tired after the workout and glad when it ended, lol.  Stretched good, recovery drink, big salad, now a long nap before I start night shift.  Yippee!

Run
  • 30m
  • 2.49 miles
  • 12m 03s /Mi

Nice and easy on the treadmill. Stayed aerobic most of the time.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    15
    15
    0
    0
  • BICEPS - DB Curls Alternating
    3
    12
    12
    15
    20
  • 3
    12
    15
    0
    0
  • CORE - Back Extensions (FB)
    3
    10
    15
    0
    0
  • CORE - Crunches (FB)
    3
    0
    0
    0
    0
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Side Planks
    2
    30
    30
    8
    8
  • SHOULDERS - Alternate Standing DB Press
    1
    10
    10
    15
    15
  • SHOULDERS - Front DB raise
    1
    15
    15
    6
    6
  • SHOULDERS - Side DB raise
    1
    12
    12
    6
    6
  • 3
    15
    15
    20
    20

* Pushups with feet on stability ball.
* Crunches on stability ball
* Alternate DB press, lunge to side to pick up, stand and lift overhead.
* Triceps push down where alternating.

Sport
  • Stretching
  • 10m

Back is still a little sore.  No issues in the sciatic nerve though!  This is typical from what the doctor said.  Long run tomorrow if the freakin wind slows down to under 20 mph gust!

  • Health data: Sick: 1

HelmoAlkou's Training Log


 February 2013 
SunMonTueWedThuFriSat
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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
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  • 2013 totals