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June 30

Run #1
  • 1h 08m 58s
  • 7.89 miles
  • 08m 44s /Mi

Wilson's modified downtown hospital loop and a block lap

Run #2
  • 1h 50m 09s
  • 10.85 miles
  • 10m 09s /Mi

downtown hospital loop and 2 laps around the block
12:3

long run for the week.  first run was with Wilson.  Good run for him.  Much improved from last Saturday.  The other run was my usual 12:3 until the last 4 miles.  Then I walked hills and walked some other times due to the body.  Definately a reality check for the run in August.  Very warm and humid.  Figured that the second run would better simulate the latter half of an ultra since the first run was harder than normal.  This does leave me some doubt on finishing time (or finishing) the 41 mile run in August.  But I have a month left of training and a taper before then. 

  • Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 2 Overall Workout: 3

June 29

Swim
  • 34m 39s
  • 1600.00 yards
  • 02m 10s /100 yards

400 kick
2x(200 pull, 200 free, 100 controlled drowning, 100 breast)

Strength

bridge 3x15 sec
side plank 2x15 sec each side
plank 45 sec as 15 sec right foot up, 15 sec both feet down, 15 sec left foot up
v-ups x10

ok swim.  stopped early.  body was tired, right shoulder was not happy, back was not happy.  did some stretching and core work.  long run tomorrow in the heat.  will be good acclimation for August

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 3

June 28

Run
  • 1h 53m 15s
  • 12.40 miles
  • 09m 07s /Mi

downtown hospital loop and a small loop
12:3

good run this morning. first 30 minutes the legs had to work all the kinks out.  then after that they felt fine.  concentrated on relaxing while running and letting the legs do what they felt comfortable doing. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

June 27

Run
  • 1h 14m 42s
  • 8.16 miles
  • 09m 09s /Mi

hospital loop
12:3

Strength

6 inches 4 x 10 seconds

hospital loop.  body is tired.  legs felt better than I thought they would once I got going.  Another cool morning.  We're going to pay for it this weekend though.  Overall not a bad workout. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 6.25 Overall Workout: 3

June 26

Run
  • 1h 46m 49s
  • 11.32 miles
  • 09m 26s /Mi

downtown hospital loop (9.75) plus 2 laps around the block and one alley lap

slowest run to date.  the legs are still recovering from Saturday.  first 15 minutes section was tough.  the ones after that felt better.  obviously not going terribly fast, but overall not the worst.  discomfort came while walking, not running.  Of course I would take that pace for 41 miles in six weeks, so i can't complain too much.  left patellar tendon/top of shin bone still not happy, but much better than Saturday afternoon and all day Sunday. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 2

June 25

Swim
  • 57m 40s
  • 2800.00 yards
  • 02m 03s /100 yards

500 kick w/ fins alt free/fly
3x200 pull w/o paddles on 3:45
100 breast
5x200 free on 4:00
100 breast
5x100 free on 2:00

Strength

10 v-ups
side plank 2x20 sec each side
plank 2x 30 sec as 10 sec right leg, 10 both leg, 10 left leg
2x30 sec bridge

Monday morning swim and core work.  not bad but not great.  body is still tired though the knees feel a heck of a lot better than yesterday

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
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spot's Training Log


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