Lafayette,CA 
Today
Light rain shower High 61FLow 50F
  • Temp: 59F
  • Hum: 75%
  • W: 11mph SSW
SUNDAY
Patchy rain nearby
High 59F
Low 49F
MONDAY
Sunny
High 62F
Low 52F
TUESDAY
Patchy light rain
High 59F
Low 54F
WEDNESDAY
Light rain shower
High 63F
Low 49F
Run
  • 32m 53s
  • 3.43 miles
  • 09m 35s /Mi

Ran with Lola on a quick recovery run. Lola did a nice job running -- but was nervous about the cars. Nice run to end a solid training week.

Strength
  • 15m

15 single front leg lifts; 20 side leg lifts; 15 clam hips; 2 x sets of squat rotations; 15 hip extensions/contractions with bands

Sport
  • Stretching
  • 15m

Foam rollers

I was very happy with this week. I ran 6 days this week and got two PT sessions in. I stayed with in my goals:
1. Build base
2. Start proactive PT (probably needed to do a second day--good goal for next week)

Next weeks goals:
1. 3 PT sessions/Strength training sessions
2. Run at least 4 days built hold distance at about 25 miles
3. Do one session of outside sport.

Run
  • 1h 42m 12s
  • 5.15 miles
  • 19m 50s /Mi

Ran with the normal trail group at Hemme trailhead to Las Trampas. This was a first time I have done this trail run. Great climbs. We stopped to watch a couple of people parasailing over hills. I do have to say as I ran near the cliffs I thought of a lady I went to high school (Ginni McNeely) who fell 70 feet down a cliff in SoCa and only had bruises.

Amazing!

The rest of the run was pretty fun--not fast--but great views. My right ITband was barking toward the downhill. Also, my right foot arch was moderately painful.

1,657 ft elevation change.

http://connect.garmin.com/activity/402523021

Run
  • 39m 46s
  • 4.38 miles
  • 09m 04s /Mi

Ran from the office before the financial results were finalized. Nice run--felt strong. Very little pain anywhere. Good day.

Sport
  • Walking
  • 15m

I walked around the airport.

Run
  • 25m 40s
  • 2.63 miles
  • 09m 45s /Mi

Good quick run. I had a brief moment when I squeeze a run in between meetings and traveling. Funny thing--feeling bad about running at 7:15 am... What is wrong with me!

Added 4 20 second strides. Back part of my left knee felt sore during the stride--but it went away.

Sport
  • Walking
  • 10m

Walked to lunch and then around the airport.

Run
  • 40m 03s
  • 4.47 miles
  • 08m 57s /Mi

Good run today. Just right of my right hamstring felt tight for most of the run. Started with a decent warm-up at 9:41, then the next miles were 8:35, 8:40, 8:38. The cool down was 9:33. Toward the end the right LTB was sore above the knee. This was more tight than a sharp pain. Foam rolling in my future tonight.

Run
  • 42m 28s
  • 4.50 miles
  • 09m 26s /Mi

Ran before 7 this morning before work. Nothing exciting--just miles. My legs felt pretty good--I focused on the kick for my last miles.

Overall, very little pain

Sport #1
  • Stretching
  • 05m
Sport #2
  • Walking
  • 10m

Walked with Matt to Panda

wieczynski's Training Log


 November 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 29 30
 
Time
Distance
Time
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals