avondale training journal, starting Dec. 2018 (comments welcome)
- Thread starter avondale
- Start date
Cabius
More Disney-obsessed than is healthy.
- Joined
- Nov 22, 2017
I think a lot of us are in the same boat. You've got this!!
azrivest
Chasing the rDream
- Joined
- Jul 15, 2020
So that's water weight? I bought a smart scale and started weighing myself every day, but I see so much variation that I don't know if I'm actually gaining or losing weight.
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Yes, most of the daily fluctuations would be from water weight. Look at it this way...I had a 1.8-lb jump up from one day to the next. You have to eat an extra 3500 calories to gain a pound, so if that was a real weight gain, I would have had to eaten almost 7000 extra calories in one day. I'm pretty sure I would have noticed that! Even a half-pound up or down per day means an excess or deficit of 1750 calories, which is hard for a normal-sized person to achieve.
But it's definitely possible that if you do something like eat a bunch of sodium (like in pizza), the sodium will suck up a bunch of water and you'll go way up in weight. Conversely, if you do a long run and sweat huge buckets but don't drink much water after, you'll go way down in weight. All water weight changes.
So you want to be looking at the underlying trend. You can plot it on a graph to see that or maybe do an average weight for the week and see how that changes.
Also, you probably know, but if you're measuring daily, measure yourself at the same time of day every day and with the same clothes. I always measure after I get up in the morning, after I've used the toilet, and with only underwear on (and before eating/drinking anything).
I have been weighing myself daily for some 20 years, so I generally have a feel for if my weight is trending and what changes are caused by water weight. I also have the data on my computer. Sadly, the multi-year trend is only up, which honestly I think reflects mostly the fact that I am getting older and it's so much harder to lose weight as you go through your 30s and then 40s.
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Aug. 1 - 7, 2022
This week is the first week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This is a nice long plan to build up my mileage again.
Monday
Health
I'm not sure if I am seeing much improvement with the headache. Although I haven't had a really bad headache this week, even with the hard activities and heat exhaustion, so maybe that is a good sign. I saw my neurologist this week, and he just said to keep continuing with the pain management doctor's strategy to see if that works.
I have had some success working on trigger points with lacrosse balls. I think I wrote about using two balls duct-taped together (to make a "peanut") to lay on with them at the base of my skull - this releases the sub-occipital muscles. I've been doing that regularly and those muscles have definitely been much looser and less sore. I'm now using individual lacrosse balls to try to release some bad trigger points in my traps - I think I am making progress, but we'll see. I have more PT sessions approved, but for some reason it's taking awhile for the PT place to get the authorization.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the first week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This is a nice long plan to build up my mileage again.
Monday
- Before breakfast:
- Running Rewired: Adapt the Foot routine
- 1 min - foam roller drill
- 15 each side - single-leg shoulder press, 8 lb
- 2 x 10 each side - tippy twist
- 20 - foot screws
- Workout 1
- 3 x 5 - squat with 20-lb vest + 60 lb
- 3 x 1 - unassisted pull-up
- 3 x 5 - lat pull-down with 42-lb band
- 3 x 5 - bench press with 65 lb
- 3 x 5 - Romanian deadlifts with 50 lb
- 3 x 5 - shoulder press with 25 lb per arm
- Running Rewired: Adapt the Foot routine
- After work:
- Hill repeats: 20 min easy + 6 x (30 sec sprint uphill + 60 sec walk downhill) + 10 min easy
- T+D 154, 5% effect
T 84 F - time: 39:06
- distance: 2.98 mi
- uphill splits: 9:11, 7:55, 8:16, 7:57, 9:04, 8:17
- elevation gain: 180 ft (uncorrected)
- route: Forest Glen Annex
- T+D 154, 5% effect
- Hill repeats: 20 min easy + 6 x (30 sec sprint uphill + 60 sec walk downhill) + 10 min easy
- 40 min easy
- T+D 149, 4.5% effect T 82 F
- time: 40:06
- distance: 3.15 mi
- average pace: 12:45
- splits: 12:27, 12:51, 13:00, 12:09
- ave HR: 140 BPM - at the top of my target range
- elevation gain: 46 ft (uncorrected)
- route: Sligo Creek Trail
- T+D 149, 4.5% effect
- Before breakfast:
- Tabata for tennis: 20 sec fast feet + 15 sec rest - 10 rounds
- Foam rolling and stretching
- After dinner: 90-min tennis doubles practice
- Before breakfast:
- Running Rewired: Adapt the Foot routine
- 1 min - foam roller drill
- 15 each side - single-leg shoulder press, 8 lb
- 2 x 10 each side - tippy twist
- 20 - foot screws
- Workout 2
- 3 x 5 each side - one-leg squat on bench with 20-lb vest
- 3 x 5 each side - lawnmower with 37.5 lb
- 3 x 5 - push-up with 20-lb vest
- 3 x 5 each side - hamstring curl with 13 lb band
- 3 x 5 - parallel bar dips
- Running Rewired: Adapt the Foot routine
- After dinner: walking on treadmill
- time: 1:27:22
- distance: 4.78
- workout
- 10 min warm-up at 4% incline
- 7 x
- 5 min at 3.0 mph and 15% incline
- 1 min at 3.5 mph and 4% incline
- 3 min at 4.0 mph and 4% incline
- 1 min at 3.5 mph and 4% incline
- 7 min cool-down at 4% incline
- comment: I was supposed to have a tennis practice, but we got chased off the court right away by a crazy thunderstorm - lots of lightning!
- Before breakfast:
- Tabata for tennis: 20 sec fast feet + 15 sec rest - 10 rounds
- Core
- 60-sec plank
- 20 starfish
- 20 dead bug
- 20 bird dog crunches
- 20 isometric quad presses
- 20 bicycle crunch with hold
- 5 10-sec hollow-body hold
- 2 30-sec side planks
- 20 double leg lift/lower
- After work:
- Tempo intervals on trail: 10 min easy + 3 x (5 min at tempo effort + 1 min walk) + 10 min easy
- T+D 165, 7% effect T 91 F
- time: 38:06
- distance: 2.98 mi
- tempo splits: 11:20, 10:08, 10:55
- elevation gain: 30 ft (uncorrected)
- route: Northwest Branch Trail
- comments: The highest T+D that I have ever run in! I managed to get done just before another crazy thunderstorm.
- T+D 165, 7% effect
- Tempo intervals on trail: 10 min easy + 3 x (5 min at tempo effort + 1 min walk) + 10 min easy
- Before lunch:
- 60 min easy on trail
- T+D 152, 5% effect T 81 F
- time: 1:00:00
- distance: 4.12 mi
- average pace: 14:33
- splits: 14:15, 14:06, 15:08, 14:38, 15:01
- ave HR: 142 BPM - above my target range
- elevation gain: 157 ft (uncorrected)
- route: Valley Trail, Rock Creek National Park
- comments: for the second half, I just couldn't keep my HR in the easy zone with the conditions.
- T+D 152, 5% effect
- 60 min easy on trail
- Afternoon: 2-hr tennis doubles practice - extremely hot and humid with no shade, and I definitely was getting heat exhaustion at the end.
- 80 min LR on trail
- T+D 161, 6% effect T 91 F
- time: 1:20:04
- distance: 5.16 mi
- average pace: 15:31
- splits: 14:28, 15:54, 15:35, 15:02, 16:42, 14:59
- ave HR: 160 BPM - above my target range
- elevation gain: 840 ft (uncorrected)
- route: Western Ridge Trail, Rock Creek National Park
- comments: I knew this run wasn't going to go well, since I got into heat exhaustion the day before. I estimate that I drank about 200 oz of liquids on Saturday. I took 1.5L on this run and drank it all. The second half was very hard, and so I took it slowly and took a lot of breaks. More heat exhaustion today. Blah.
- T+D 161, 6% effect
Health
I'm not sure if I am seeing much improvement with the headache. Although I haven't had a really bad headache this week, even with the hard activities and heat exhaustion, so maybe that is a good sign. I saw my neurologist this week, and he just said to keep continuing with the pain management doctor's strategy to see if that works.
I have had some success working on trigger points with lacrosse balls. I think I wrote about using two balls duct-taped together (to make a "peanut") to lay on with them at the base of my skull - this releases the sub-occipital muscles. I've been doing that regularly and those muscles have definitely been much looser and less sore. I'm now using individual lacrosse balls to try to release some bad trigger points in my traps - I think I am making progress, but we'll see. I have more PT sessions approved, but for some reason it's taking awhile for the PT place to get the authorization.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: +0.4 lb
- Tuesday: +0.6 lb
- Wednesday: +2.2 lb - high sodium meal the night before
- Thursday: +2.8 lb
- Friday: +2.2 lb
- Saturday: +1.4 lb
- Sunday: -1.4 lb - lost almost 3 lb of water weight from the Saturday activities, despite drinking 200 ounces Saturday
- average: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
NYC_MW
Mouseketeer
- Joined
- Dec 30, 2021
Been trying to get inspiration for weight training from everyone's training journals and am having fun figuring out how each name fits with each move (after googling). I think last week there was also a lawnmower?
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Been trying to get inspiration for weight training from everyone's training journals and am having fun figuring out how each name fits with each move (after googling). I think last week there was also a lawnmower?
The lawnmowers are not in my core workout - they are in Workout 2, which I did in the week I just posted about. I got this move from P90X Chest & Back - it's one that you can potentially increase the weight for quite a bit if you progress.
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Aug. 8 - 14, 2022
This week is the second week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This is a nice long plan to build up my mileage again.
The T+D has been so, so high here in the DC area for a couple weeks. Last Saturday and Sunday plus this week's Monday and Tuesday, I put myself into heat exhaustion from running or tennis or both...it was almost impossible not to with any sort of exertion. But finally the weather pattern broke on Wednesday and Thursday and it has been so much better!
Monday
Health
My headache has been at a medium level pretty much all week - no really bad days. Maybe the epidural injection has done something. I have the second injection coming up on Tuesday. Meanwhile I've been trying to be extra diligent on the PT exercises and stretching, but it seems like my neck muscles are quite unhappy. I'm still waiting for authorization for the new PT sessions - not sure what the issue is.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the second week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This is a nice long plan to build up my mileage again.
The T+D has been so, so high here in the DC area for a couple weeks. Last Saturday and Sunday plus this week's Monday and Tuesday, I put myself into heat exhaustion from running or tennis or both...it was almost impossible not to with any sort of exertion. But finally the weather pattern broke on Wednesday and Thursday and it has been so much better!
Monday
- Before breakfast:
- Running Rewired: Adapt the Foot routine
- 1 min - foam roller drill
- 15 each side - single-leg shoulder press, 8 lb
- 2 x 10 each side - tippy twist
- 20 - foot screws
- Foam rolling and stretching
- Running Rewired: Adapt the Foot routine
- After work:
- Hill repeats: 20 min easy + 8 x (30 sec sprint uphill + 60 sec walk downhill) + 10 min easy
- T+D 156, 5.5% effect T 81 F
- time: 34:06
- distance: 3.09 mi
- uphill splits: 10:18, 9:55, 10:30, 8:52, 10:43, 9:42, 10:09, 7:59
- elevation gain: 190 ft (uncorrected)
- route: Forest Glen Annex
- comments: The uphill splits were all slower than the ones last week - I was definitely very tired. I had a hard time finishing off the last 10 min at easy pace, since it was uphill.
- T+D 156, 5.5% effect
- Hill repeats: 20 min easy + 8 x (30 sec sprint uphill + 60 sec walk downhill) + 10 min easy
- Before breakfast:
- Tabata for tennis: 20 sec fast feet, 15 sec rest - 10 rounds
- Workout 3
- 3 x 5 - goblet squat, with 20-lb vest + 50 lb
- 3 x 1 - unassisted chin-up
- 3 x 5 - reverse-grip lat pull-down, with 42-lb band
- 3 x 5 - A-frame bench press, with 65 lb
- 3 x 5 each leg - single-leg swiss ball hamstring curl
- 3 x 5 - Arnold press, with 20 lb per arm
- In evening: 2-hr tennis doubles practice (starting temp of 95 F with heat index over 100 F)
- Before breakfast:
- Running Rewired: Adapt the Foot routine
- 1 min - foam roller drill
- 15 each side - single-leg shoulder press, 8 lb
- 2 x 10 each side - tippy twist
- 20 - foot screws
- Core
- 1 - 60-sec plank
- 20 - starfish
- 20 - dead bug
- 20 - bird dog crunches
- 20 - isometric quad presses
- 20 - bicycle crunch with hold
- 5 - 10-sec hollow-body holds
- 2 - 30-sec side planks
- 20 - double leglift/lowers
- Running Rewired: Adapt the Foot routine
- After work: walk on treadmill
- time: 1:26:23
- distance: 4.91 mi
- average pace: 17:36
- incline: 4%
- Before breakfast:
- Tabata for tennis: 20 sec fast feet, 15 sec rest - 10 rounds
- Workout 4
- 3 x 5 each leg - single-leg glue bridge,with 37.5 lb
- 3 x 5 - bent-over reverse-grip dumbbell rows, with 25 lb per arm
- 3 x 2 each side - push-up into side plank with hands on med balls, with 20-lb vest
- 3 x 5 - hamstring slide curls, with 10 lb
- 3 x 5 - bent-over lat raises, with 15 lb per arm
- In evening: 90-min tennis doubles practice
- Before breakfast: foam rolling and stretching
- Before dinner:
- Tempo intervals on trail: 10 min easy + 4 x (5 min tempo effort + 1 min walk) + 10 min easy
- T+D 138, 3% effect, T 82 F
- time: 44:07
- distance: 3.51 mi
- tempo splits: 11:27, 10:37, 10:04, 10:24
- elevation gain: 62 ft (uncorrected)
- route: Northwest Branch Trail
- comments: So much better than the tempo interval run last week!
- Tempo intervals on trail: 10 min easy + 4 x (5 min tempo effort + 1 min walk) + 10 min easy
- Before lunch:
- 60 min easy on trail
- T+D 126, 2% effect, T 73 F
- time: 1:00:10
- distance: 4.45 mi
- average pace: 13:32
- splits: 13:04, 14:32, 13:32, 13:11, 13:05
- ave HR: 139 BPM - within my target range
- elevation gain: 49 ft (uncorrected)
- route: Rachel Carson Greenway Trail & Northwest Branch Trail
- 60 min easy on trail
- In afternoon: walk on Rock Creek Trail with my husband
- time: 1:44:16
- distance: 5.2 mi
- average pace: 20:03
- elevation gain: 233 ft (uncorrected)
- 90 min LR on trail
- T+D 135, 2.5% effect, T 79 F
- time: 1:30:01
- distance: 6.54 mi
- average pace: 13:46
- splits: 13:25, 13:19, 14:03, 15:10, 13:23, 13:56, 12:32
- ave HR: 150 BPM - within my target range
- elevation gain: 371 ft (uncorrected)
- route: Valley Trail, Rock Creek National Park
Health
My headache has been at a medium level pretty much all week - no really bad days. Maybe the epidural injection has done something. I have the second injection coming up on Tuesday. Meanwhile I've been trying to be extra diligent on the PT exercises and stretching, but it seems like my neck muscles are quite unhappy. I'm still waiting for authorization for the new PT sessions - not sure what the issue is.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: +0.0 lb
- Tuesday: +0.2 lb
- Wednesday: +0.0 lb
- Thursday: +1.6 lb
- Friday: +3.2 lb - not sure what happened here - my anniversary was on Sunday, so I bought a cake for us, and we ate it Sunday, Monday, and Tuesday - maybe this was a delayed water weight gain from the sugar?
- Saturday: +2.2 lb
- Sunday: +1.6 lb
- average: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
striker1064
DIS Veteran
- Joined
- Jan 17, 2018
Yep, after seeing your pictures every week I should really do more trail running.
avondale
DIS Veteran
- Joined
- Oct 24, 2017
And that's only a fraction of the photos! But that is absolutely why I love trail running. I'm lucky to live in an area with a lot of nearby natural-surface trails.
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Aug. 15 - 21, 2022
This week is the third week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This is a nice long plan to build up my mileage again.
The T+D was a bit lower (more seasonal) earlier this week but then ramped back up for Friday and the weekend - blah.
Tennis: I've been playing a lot of tennis lately. This is because one of the tennis teams that I captain, a women's team for 40 years & older players, won our local league. That means that we move on to championship play-offs against other winning teams from Maryland, Virginia, West Virginia, and DC. So I've been organizing my team and trying to get in a lot of practice. The play-offs are next weekend: Aug. 26 - 28! We probably won't do very well because we won our league by a hair with some good luck, but it will be fun to play!
Unfortunately all the tennis in the high T+D plus my running training has really been wiping me out lately. It will be good when the play-offs are over and I can get on a more normal schedule with tennis.
Monday
Health
I had my second epidural steroid injection on Tuesday morning. I did not have the after-effect bad headache that I had after the first injection. The rest of the week my headache was at a medium level, but it was worse over the weekend, probably just because of the heat exhaustion.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the third week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This is a nice long plan to build up my mileage again.
The T+D was a bit lower (more seasonal) earlier this week but then ramped back up for Friday and the weekend - blah.
Tennis: I've been playing a lot of tennis lately. This is because one of the tennis teams that I captain, a women's team for 40 years & older players, won our local league. That means that we move on to championship play-offs against other winning teams from Maryland, Virginia, West Virginia, and DC. So I've been organizing my team and trying to get in a lot of practice. The play-offs are next weekend: Aug. 26 - 28! We probably won't do very well because we won our league by a hair with some good luck, but it will be fun to play!
Unfortunately all the tennis in the high T+D plus my running training has really been wiping me out lately. It will be good when the play-offs are over and I can get on a more normal schedule with tennis.
Monday
- Before breakfast:
- Running Rewired: Adapt the Foot routine
- 1 min - foam roller drill
- 15 each side - single-leg shoulder press, 8 lb
- 2 x 10 each side - tippy twist
- 20 - foot screws
- Foam rolling and stretching
- Running Rewired: Adapt the Foot routine
- After work:
- 60 min easy on trail
- T+D 135, 2.5% effect, T 75 F
- time: 1:00:01
- distance: 4.31 mi
- average pace: 13:56
- splits: 14:12, 14:35, 13:21, 13:45, 13:27
- ave HR: 141 BPM - just above my target range
- elevation gain: 102 ft (uncorrected)
- route: Northwest Branch Trail
- 60 min easy on trail
- Hill repeats: 20 min easy + 3 x (1 min sprint uphill + 2 min walk downhill) + 10 min easy
- T+D 137, 3% effect, T 79 F
- time: 39:06
- distance: 3.01 mi
- uphill splits: 10:49, 9:55, 10:37
- elevation gain: 180 ft (uncorrected)
- route: Forest Glen Annex
- Before breakfast:
- Tabata for tennis: 20 sec fast feet, 15 sec rest - 10 rounds
- Workout 1
- 3 x 5 - squat with 20-lb vest + 60 lb
- 3 x 1 - unassisted pull-up
- 3 x 5 - lat pull-down with 42-lb band
- 3 x 5 - bench press with 65 lb
- 3 x 5 - Romanian deadlift with 50 lb
- 3 x 5 - shoulder press with 25 lb per arm
- After work: walk on treadmill
- time: 1:26:47
- distance: 4.78
- workout
- 10 min warm-up at 4% incline
- 7 x
- 5 min at 3.0 mph and 15% incline
- 1 min at 3.5 mph and 4% incline
- 3 min at 4.0 mph and 4% incline
- 1 min at 3.5 mph and 4% incline
- 7 min cool-down at 4% incline
- Before breakfast:
- Running Rewired: Adapt the Foot routine
- 1 min - foam roller drill
- 15 each side - single-leg shoulder press, 8 lb
- 2 x 10 each side - tippy twist
- 20 - foot screws
- Core
- 1 - 60-sec plank
- 20 - starfish
- 20 - dead bug
- 20 - bird dog crunches
- 20 - isometric quad presses
- 20 - bicycle crunch with hold
- 5 - 10-sec hollow-body holds
- 2 - 30-sec side planks
- 20 - double leglift/lowers
- Running Rewired: Adapt the Foot routine
- Evening: 90-min tennis doubles practice
- Before breakfast:
- Workout 2
- 3 x 5 each side - one-leg squat on bench with 20-lb vest
- 3 x 5 - push-up with 20-lb vest
- 3 x 5 each side - lawnmower with 37.5 lb
- 3 x 5 each side - hamstring curl with 13-lb band
- 3 x 5 - parallel-bar dip
- Foam rolling and stretching
- Workout 2
- After work:
- Tempo intervals on trail: 10 min easy + 5 x (5 min tempo effort + 1 min walk) + 10 min easy
- T+D 151, 4.5% effect , T 86 F
- time: 50:06
- distance: 4.10 mi
- tempo splits: 10:28, 10:44, 10:16, 10:27
- elevation gain: 112 ft (uncorrected)
- route: Northwest Branch Trail
- T+D 151, 4.5% effect
- Tempo intervals on trail: 10 min easy + 5 x (5 min tempo effort + 1 min walk) + 10 min easy
- Before lunch:
- 70 min easy on trail
- T+D 150, 4.5% effect, T 83 F
- time: 1:00:01
- distance: 4.83 mi
- average pace: 14:29
- splits: 14:47, 15:39, 13:33, 14:53, 13:22
- ave HR: 150 BPM - above my target range
- elevation gain: 646 ft (uncorrected)
- route: Western Ridge Trail, Rock Creek National Park
- comments: My ears almost plugged up.
- 70 min easy on trail
- Before dinner: 2-hr tennis doubles practice - my ears plugged up.
- 100 min LR on trail
- T+D 148, 4.5% effect, T 79F, light rain
- time: 1:40:01
- distance: 6.58 miMy headache has been at a medium level pretty much all week - no really bad days. Maybe the epidural injection has done something. I have the second injection coming up on Tuesday. Meanwhile I've been trying to be extra diligent on the PT exercises and stretching, but it seems like my neck muscles are quite unhappy. I'm still waiting for authorization for the new PT sessions - not sure what the issue is.
- average pace: 15:12
- splits: 13:18, 13:12, 14:46, 16:22, 16:26, 16:22, 16:32
- ave HR: 158 BPM - above my target range
- elevation gain: 527 ft (uncorrected)
- route: Valley Trail, Rock Creek National Park
- comments: I drank all 1.5L of water + Nuun and ate a pack of GU blocks.
- comments: The second half of this run went very badly. There are steep hills in the turn-around part of the run and they just wiped me even though I walked them. I had to walk the rest of it starting about mile 5 because my HR was just so high and my effort level was so high. Very frustrating! The T+D was high and I think all the tennis has really wiped me out. My ears plugged up yet again.
- T+D 148, 4.5% effect
Health
I had my second epidural steroid injection on Tuesday morning. I did not have the after-effect bad headache that I had after the first injection. The rest of the week my headache was at a medium level, but it was worse over the weekend, probably just because of the heat exhaustion.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: +1.4 lb
- Tuesday: +1.4+ lb
- Wednesday: +1.8 lb
- Thursday: +1.8 lb
- Friday: +1.0 lb
- Saturday: -0.6 lb
- Sunday: -2.2 lb - big water weight loss
- average: +0.7 lb
- average Week Aug. 8 - 15: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Aug. 22 - 28, 2022
This week is the fourth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This was a cut-back week, intentionally timed to be when I'd be doing the most tennis. I ended up skipping some of my mid-week runs, which I thought I might end up doing.
Tennis Sectionals Play-offs: I've been playing a lot of tennis lately. This is because one of the tennis teams that I captain, a women's team for 40 years & older players, won our local league. That means that we move on to championship play-offs against other winning teams from Maryland, Virginia, West Virginia, and DC. The play-offs were this weekend!
The play-offs started with a round-robin of matches against the three other teams in our flight. On Friday, my team had two matches. Each match consists of one court of singles and three courts of doubles. The first match was at 10:00am, and it was HOT, HOT, HOT and HUMID! My partner and I played this match and unfortunately lost 6-4, 6-3. I had an ice pack that wraps around my neck and stuffed ice in my sports bra. Even so, my ears plugged up and my tennis skirt got so saturated that I wrung it out multiple times. My team ended up splitting the courts 2-2 with our opponents, but we won the match overall because we won more sets.
Our second match on Friday was at 4:00pm - still super hot and humid - but I didn't play in this one. Unfortunately we lost this overall 1-3. We were definitely still in contention, however.
On Saturday, our match was at 8:00am. It was SOOO much cooler at this time, and some of the courts still had some shade! My partner and I won 0-6, 6-4, 1-0. We were so happy to have such a big comeback in the second set! We ended up splitting the courts 2-2 with our opponents; both teams had also won the same number of sets, so it came down to how many games each team had won - and our opponents had won more, so they won the match overall.
This was the end of our play-off run. We had a good time, and we were competitive in all of the matches, which was good. We don't usually get to advance to these play-offs, so it was a great experience!
Now on to my usual weekly summary....
Monday
Wednesday evening: 90-min tennis doubles practice
Thursday: this was the first day in I don't know how long where I didn't have an "official" activity. I did get my 10,000 steps.
Friday morning: tennis doubles play-off match
Saturday
Health
My headache was up and down this week. I start physical therapy on Monday.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the fourth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This was a cut-back week, intentionally timed to be when I'd be doing the most tennis. I ended up skipping some of my mid-week runs, which I thought I might end up doing.
Tennis Sectionals Play-offs: I've been playing a lot of tennis lately. This is because one of the tennis teams that I captain, a women's team for 40 years & older players, won our local league. That means that we move on to championship play-offs against other winning teams from Maryland, Virginia, West Virginia, and DC. The play-offs were this weekend!
The play-offs started with a round-robin of matches against the three other teams in our flight. On Friday, my team had two matches. Each match consists of one court of singles and three courts of doubles. The first match was at 10:00am, and it was HOT, HOT, HOT and HUMID! My partner and I played this match and unfortunately lost 6-4, 6-3. I had an ice pack that wraps around my neck and stuffed ice in my sports bra. Even so, my ears plugged up and my tennis skirt got so saturated that I wrung it out multiple times. My team ended up splitting the courts 2-2 with our opponents, but we won the match overall because we won more sets.
Our second match on Friday was at 4:00pm - still super hot and humid - but I didn't play in this one. Unfortunately we lost this overall 1-3. We were definitely still in contention, however.
On Saturday, our match was at 8:00am. It was SOOO much cooler at this time, and some of the courts still had some shade! My partner and I won 0-6, 6-4, 1-0. We were so happy to have such a big comeback in the second set! We ended up splitting the courts 2-2 with our opponents; both teams had also won the same number of sets, so it came down to how many games each team had won - and our opponents had won more, so they won the match overall.
This was the end of our play-off run. We had a good time, and we were competitive in all of the matches, which was good. We don't usually get to advance to these play-offs, so it was a great experience!
Now on to my usual weekly summary....
Monday
- Before breakfast: foam rolling and stretching
- After work:
- 40 min easy
- T+D 155, 5.5% effect, T 84 F
- time: 40:02
- distance: 3.19 mi
- average pace: 12:32
- splits: 12:36, 12:33, 12:23, 12:54
- ave HR: 138 BPM - within my target range
- elevation gain: 72 ft (uncorrected)
- route: Sligo Creek Trail
- T+D 155, 5.5% effect
- 40 min easy
Wednesday evening: 90-min tennis doubles practice
Thursday: this was the first day in I don't know how long where I didn't have an "official" activity. I did get my 10,000 steps.
Friday morning: tennis doubles play-off match
Saturday
- Morning: tennis doubles play-off match
- Before dinner:
- 50 min easy on trail
- T+D 155, 5.5% effect , T 86 F
- time: 50:00
- distance: 3.5 mi
- average pace: 14:17
- splits: 14:55, 14:16, 13:53, 13:48
- ave HR: 138 BPM - within my target range
- elevation gain: 43 ft (uncorrected)
- route: Northwest Branch Trail
- T+D 155, 5.5% effect
- 50 min easy on trail
- 80 min LR on trail
- T+D 155, 5.5% effect , T 84 F
- time: 1:20:01
- distance: 5.71 mi
- average pace: 14:00
- splits: 13:53, 13:30, 15:13, 13:53, 14:08, 13:12
- ave HR: 141 BPM - within my target range
- elevation gain: 325 ft (uncorrected)
- route: Valley Trail, Rock Creek National Park
- T+D 155, 5.5% effect
Health
My headache was up and down this week. I start physical therapy on Monday.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: -1.8 lb - big water weight loss
- Tuesday: -0.8 lb
- Wednesday: +0.6 lb
- Thursday: +2.0 lb
- Friday: +2.4 lb - not sure what is happening, but water weight
- Saturday: +1.2 lb
- Sunday: +0.0 lb
- average: +0.5 lb
- average Week Aug. 16 - 21: +0.7 lb
- average Week Aug. 8 - 14: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Aug. 29 - Sep. 4, 2022
This week is the fifth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. I was back to more running and a lot less tennis, now that our Sectionals championship was over.
Monday after work:
Health
My headache has had some bad days this week, which is not necessarily saying good things about the steroid injections. I had two physical therapy sessions this week. I kind of feel like I'm doing the same exercises and stretches that I have been....so I'm not feeling horribly positive about it. I have my next epidural steroid injection in this coming week.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the fifth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. I was back to more running and a lot less tennis, now that our Sectionals championship was over.
Monday after work:
- Hill repeats: 20 min easy + 5 x (1 min sprint uphill + 2 min walk downhill) + 10 min easy
- T+D 160, 6% effect, T 88 F
- time: 46:06
- distance: 3.51 mi
- uphill splits: 10:14, 9:44, 9:30, 9:37, 9:18
- elevation gain: 292 ft (uncorrected)
- route: Forest Glen Annex
- Before breakfast: foam rolling and stretching
- After work: walking on treadmill
- time: 43:38
- distance: 2.43 mi
- average pace: 17:58
- incline: 4%
- Before breakfast:
- Running Rewired: Adapt the Foot routine
- 1 min - foam roller drill
- 15 each side - single-leg shoulder press, 8 lb
- 2 x 10 each side - tippy twist
- 20 - foot screws
- Workout 3
- 3 x 5 - goblet squat with 20-lb vest + 50 lb
- 3 x 1 - unassisted chin-up
- 3 x 5 - reverse-grip lat pull-down with 42-lb band
- 3 x 5 - A-frame bench press with 65 lb
- 3 x 5 each leg - single-leg swiss ball hamstring curl
- 3 x 5 - Arnold press with 20 lb per arm
- Running Rewired: Adapt the Foot routine
- After work:
- 60 min easy on trail
- T+D 136, 3% effect, T 81 F
- time: 1:00:03
- distance: 4.27 mi
- average pace: 12:32
- splits: 14:22, 14:24, 14:15, 13:27, 13:10
- ave HR: 135 BPM - within my target range
- elevation gain: 92 ft (uncorrected)
- route: Rachel Carson Greenway Trail
- 60 min easy on trail
- Tempo intervals on trail: 10 min easy + 6 x (5 min tempo effort + 1 min walk) + 10 min easy
- T+D 141, 3.5% effect, T 86 F
- time: 56:07
- distance: 4.58 mi
- tempo splits: 11:20, 10:50, 11:20, 10:41, 10:03, 10:09
- elevation gain: 105 ft (uncorrected)
- Northwest Branch Trail
- time: 43:36
- distance: 2.03 mi
- average pace: 21:27
- elevation gain: 118 ft (uncorrected)
- After breakfast: 2-hr tennis doubles practice
- Before dinner:
- 70 min easy on trail
- T+D 153, 5% effect , T 84 F
- time: 1:10:01
- distance: 4.85 mi
- average pace: 14:26
- splits: 14:50, 15:39, 13:38, 14:56, 12:53
- ave HR: 141 BPM - just above my target range
- elevation gain: 659 ft (uncorrected)
- route: Western Ridge Trail, Rock Creek National Park
- T+D 153, 5% effect
- 70 min easy on trail
- 120 min LR on trail
- T+D 154, 5% effect , T 88 F
- time: 2;00:01
- distance: 7.62 mi
- average pace: 15:44
- splits: 13:37, 14:00, 15:37, 18:11, 19:15, 15:31, 15:03, 14:04
- ave HR: 150 BPM - within my target range
- elevation gain: 938 ft (uncorrected)
- route: Valley Trail, Rock Creek National Park
- comments: This went much better than my 100-min LR two weeks ago. The T+D was similar, but I made sure to start slowly and to really not push power-hiking the hills. While I did take quite a few breaks and have some walking intervals toward the end, I was still doing everything under control rather than just not being able to run any more.
- comments: I encountered a snake on the trail - I was running a downhill section and almost leaped right on it! Probably an eastern ratnake - harmless, but still it was about 4 feet long!
- T+D 154, 5% effect
Health
My headache has had some bad days this week, which is not necessarily saying good things about the steroid injections. I had two physical therapy sessions this week. I kind of feel like I'm doing the same exercises and stretches that I have been....so I'm not feeling horribly positive about it. I have my next epidural steroid injection in this coming week.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: +2.8 lb - big high-sodium dinner the night before
- Tuesday: -2.2 lb
- Wednesday: +2.8 lb
- Thursday: +2.0 lb
- Friday: +1.4 lb
- Saturday: +1.2 lb
- Sunday: +0.2 lb
- average: +1.8 lb
- average Week Aug. 22 - 28: +0.5 lb
- average Week Aug. 16 - 21: +0.7 lb
- average Week Aug. 8 - 14: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Sep. 5 - 11, 2022
This week is the sixth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022.
Monday: walk on treadmill before dinner
Health
More physical therapy this week. I don't think my current PT is as good at manually working out tight spots and trigger points, but the PT that I preferred has moved to a different office (too far away for me).
On Wednesday, I went in for my third epidural steroid injection. However, since the second one didn't really do anything for my headache pain or neck/shoulder pain, the doctor decided not to do that. Instead, he moved onto the next option to try, which was the sub-occipital nerve block. This involved nine injections in my upper traps, neck, and back of the skull. These really hurt quite a bit. So far, I can't tell if they have helped - it can take 4 to 8 weeks to work, if it does anything. Sigh. Meanwhile, I've had some pretty bad headache days this week.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the sixth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022.
Monday: walk on treadmill before dinner
- time: 1:25:21
- distance: 4.66 mi
- average pace: 18:19
- workout:
- 10 min warm-up at 4% incline
- 7 x
- 5 min at 3.0 mph and 15% incline
- 1 min at 3.5 mph and 4% incline
- 3 min at 4.0 mph and 4% incline
- 1 min at 3.5 mph and 4% incline
- 7 min cool-down at 4% incline
- Before breakfast:
- Running Rewired: Stabilize the Hips routine
- 3 rounds - banded hip jacks: bands around legs just above knee and at ankles; 1 round is 15 45-deg straight-leg kick-backs, each leg, then 10 jumping jacks
- 2 x 10 each side - hip abductor on bench
- 2 x 10 each side - hip adductor on bench
- Core workout:
- 1 - 60-sec plank
- 20 - starfish
- 20 - dead bug
- 20 - slo-mo mountain climbers
- 20 each side - flutter kicks
- 20 - bicycle crunch with hold
- 5 - 10-sec hollow-body holds
- 2 - 30-sec side planks
- 20 - double leg lift/lowers
- 20 each side - running high knees
- Running Rewired: Stabilize the Hips routine
- After work:
- Hill repeats: 20 min easy + 6 x (1 min sprint uphill + 2 min walk downhill) + 10 min easy
- T+D 151, 4.5% effect, T 77 F
- time: 46:06
- distance: 3.66 mi
- uphill splits: 9:29, 9:07, 9:33, 9:23, 9:14, 9:31
- elevation gain: 383 ft (corrected)
- route: Forest Glen Annex
- T+D 151, 4.5% effect
- Hill repeats: 20 min easy + 6 x (1 min sprint uphill + 2 min walk downhill) + 10 min easy
- Before breakfast: Workout 4
- 3 x 5 each leg - single-leg glute bridge, 37.5 lb
- 3 x 5 - bent-over reverse-grip dumbbell row, 25 lb per arm
- 3 x 2 each side - push-up into side plank with hands on med balls, 20-lb vest
- 3 x 5 - hamstring slide curls, 10 lb
- 3 x 5 - bent-over lat raises, 15 lb per arm
- After work: walk on treadmill
- time: 49:53
- distance: 2.77 mi
- average pace: 18:01
- incline: 4%
- Before breakfast:
- Running Rewired: Stabilize the Hips routine
- 3 rounds - banded hip jacks: bands around legs just above knee and at ankles; 1 round is 15 45-deg straight-leg kick-backs, each leg, then 10 jumping jacks
- 2 x 10 each side - hip abductor on bench
- 2 x 10 each side - hip adductor on bench
- Core workout:
- 1 - 60-sec plank
- 20 - starfish
- 20 - dead bug
- 20 - slo-mo mountain climbers
- 20 each side - flutter kicks
- 20 - bicycle crunch with hold
- 5 - 10-sec hollow-body holds
- 2 - 30-sec side planks
- 20 - double leg lift/lowers
- 20 each side - running high knees
- Running Rewired: Stabilize the Hips routine
- After work:
- Tempo intervals on trail: 15 min easy + 2 x (10 min tempo effort + 2 min walk) + 15 min easy
- T+D 139, 3% effect, T 77 F
- time: 54:07
- distance: 4.28 mi
- tempo splits: 10:57, 10:23
- elevation gain: 333 ft (uncorrected)
- route: Northwest Branch Trail
- comments: This run went very well.
- Tempo intervals on trail: 15 min easy + 2 x (10 min tempo effort + 2 min walk) + 15 min easy
- 60 min easy on trail
- T+D 137, 3% effect, T 81 F
- time: 1:00:04
- distance: 4.55 mi
- average pace: 13:12
- splits: 12:58, 14:16, 13:21, 12:35, 12:32
- ave HR: 136 BPM - within my target range
- elevation gain: 308 ft (corrected)
- route: Valley, Pine, Holly, and Muddy Trails, Rock Creek National Park
- comments: This run went really, really well! The lower T+D was so wonderful!
- After breakfast: 2-hr tennis doubles practice
- Before dinner:
- 80 min easy on trail
- T+D 143, 3.5% effect; T 79 F
- time: 1:20:01
- distance: 5.64 mi
- average pace: 14:11
- splits: 14:03, 14:55, 14:48, 13:58, 14:02, 12:55
- ave HR: 133 BPM - within my target range
- elevation gain: 792 ft (corrected)
- route: Western Ridge Trail, Rock Creek National Park
- comments: Another good run with lower T+D.
- 80 min easy on trail
- 130 min LR on trail
- T+D 150, 5% effect ; T 75 F
- time: 2:10:01
- distance: 8.26 mi
- average pace: 15:44
- splits: 14:37, 14:07, 14:27, 15:28, 17:05, 15:56, 17:13, 16:50, 16:38
- ave HR: 151 BPM - within my target range
- elevation gain: 670 ft (corrected)
- route: Seneca Greenway Trail
- comments: This run did not go well at all. It rained all morning and then a bit during the run. The humidity was essentially 100%, and the T+D just drained me. So discouraging after the previous good runs.
- comments: I ate one Honey Stinger waffle and a pack of GU chews. I drank about 2 L of liquids.
- T+D 150, 5% effect
Health
More physical therapy this week. I don't think my current PT is as good at manually working out tight spots and trigger points, but the PT that I preferred has moved to a different office (too far away for me).
On Wednesday, I went in for my third epidural steroid injection. However, since the second one didn't really do anything for my headache pain or neck/shoulder pain, the doctor decided not to do that. Instead, he moved onto the next option to try, which was the sub-occipital nerve block. This involved nine injections in my upper traps, neck, and back of the skull. These really hurt quite a bit. So far, I can't tell if they have helped - it can take 4 to 8 weeks to work, if it does anything. Sigh. Meanwhile, I've had some pretty bad headache days this week.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: -2.0 lb
- Tuesday: -1.8 lb
- Wednesday: -0.6 lb
- Thursday: +1.0 lb
- Friday: +0.8 lb
- Saturday: +0.6 lb
- Sunday: -0.6 lb
- average: -0.4 lb - yay! We will see if this continues.
- average Week Aug. 29 - Sep. 4: +1.8 lb
- average Week Aug. 22 - 28: +0.5 lb
- average Week Aug. 16 - 21: +0.7 lb
- average Week Aug. 8 - 14: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Sep. 12 - 18, 2022
This week is the seventh week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022.
Monday evening: 2-hr tennis doubles round-robin
Tuesday
Health
More physical therapy. The headache was usual up and down except it was really bad yesterday (Saturday)...one of our players hit me in the back of the head with her serve. For some reason, that made my head hurt!
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the seventh week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022.
Monday evening: 2-hr tennis doubles round-robin
Tuesday
- Before breakfast:
- Running Rewired: Stabilizing the Hips routine
- 3 rounds - banded hip jacks: bands around legs just above knee and at ankles; 1 round is 15 45-deg straight-leg kick-backs, each leg, then 10 jumping jacks
- 2 x 10 each side - hip abductor on bench
- 2 x 10 each side - hip adductor on bench
- Core workout
- 1 - 60-sec plank
- 20 - starfish
- 20 - dead bug
- 20 - slo-mo mountain climbers
- 20 each side - flutter kicks
- 20 - bicycle crunch with hold
- 5 - 10-sec hollow-body holds
- 2 - 30-sec side planks
- 20 - double leg lift/lowers
- 20 each side - running high knees
- Running Rewired: Stabilizing the Hips routine
- After work:
- Hill repeats: 20 min easy + 3 x (90 sec sprint uphill + 180 sec walk downhill) + 10 min easy
- T+D 133, 2.5% effect, T 79 F
- time: 43:36
- distance: 3.36 mi
- uphill splits: 10:08, 10:14, 10:00
- elevation gain: 314 ft (corrected)
- route: Forest Glen Annex
- Hill repeats: 20 min easy + 3 x (90 sec sprint uphill + 180 sec walk downhill) + 10 min easy
- time: 42:55
- distance: 2.37 mi
- average pace: 18:06
- incline: 4%
- Before breakfast:
- Workout 1
- 3 x 5 - squat with 20-lb vest + 65 lb
- 3 x 1 - unassisted pull-up
- 3 x 5 - lat pull-down with 42-lb band
- 3 x 5 - bench press with 67.5 lb
- 3 x 5 - Romanian deadlift with 55 lb
- 3 x 5 - shoulder press with 25 lb per arm
- Foam rolling and stretching
- Workout 1
- After work:
- Tempo intervals on trail: 10 min easy + 3 x (10 min tempo effort + 2 min walk) + 10 min easy
- T+D 130, 2% effect, T 77 F
- time: 56:06
- distance: 4.7 mi
- tempo splits: 10:48, 10:33, 9:54
- elevation gain: 318 ft (corrected)
- route: Northwest Branch Trail
- comments: This run went very well. The last interval was at my road-running marathon pace!
- Tempo intervals on trail: 10 min easy + 3 x (10 min tempo effort + 2 min walk) + 10 min easy
- Before breakfast:
- Running Rewired: Stabilizing the Hips routine
- 3 rounds - banded hip jacks: bands around legs just above knee and at ankles; 1 round is 15 45-deg straight-leg kick-backs, each leg, then 10 jumping jacks
- 2 x 10 each side - hip abductor on bench
- 2 x 10 each side - hip adductor on bench
- Core workout
- 1 - 60-sec plank
- 20 - starfish
- 20 - dead bug
- 20 - slo-mo mountain climbers
- 20 each side - flutter kicks
- 20 - bicycle crunch with hold
- 5 - 10-sec hollow-body holds
- 2 - 30-sec side planks
- 20 - double leg lift/lowers
- 20 each side - running high knees
- Running Rewired: Stabilizing the Hips routine
- After work:
- 70 min easy on trail
- T+D 132, 2.5% effect, T 79 F
- time: 1:10:00
- distance: 5.28 mi
- average pace: 13:15
- splits: 13:02, 13:17, 14:04, 13:28, 12:34, 12:37
- ave HR: 132 BPM - within my target range
- elevation gain: 306 ft (corrected)
- route: Valley Trail, Rock Creek National Park
- comments: This run went really, really well! The lower T+D was so wonderful!
- 70 min easy on trail
- After breakfast: 2-hr tennis doubles practice
- Before dinner:
- 90 min easy on trail
- T+D 137, 3% effect, T 81 F
- time: 1:30:01
- distance: 6.16 mi
- average pace: 14:37
- splits: 14:36, 15:24, 15:12, 15:44, 14:05, 12:52, 13:29
- ave HR: 129 BPM - within my target range
- elevation gain: 828 ft (corrected)
- route: Western Ridge Trail, Rock Creek National Park
- comments: I did a new branch of the trail, and it sure added a lot of elevation! But even so, with the low T+D, my HR did not go crazy high!
- 90 min easy on trail
- 140 min LR on trail
- T+D 147, 4% effect, T 82 F
- time: 2:20:01
- distance 9.38 mi
- average pace: 14:56
- splits: 15:09, 14:26, 14:30, 14:47, 15:31, 15:13, 14:46, 15:01, 14:01, 17:29
- ave HR: 138 BPM - a little below my target range
- elevation gain: 757 ft (corrected)
- route: Seneca Greenway Trail
- comments: I ate one Honey Stinger waffle, one strip of GU Chews, and one serving of Swedish Fish. This run went so much better than last week!
Health
More physical therapy. The headache was usual up and down except it was really bad yesterday (Saturday)...one of our players hit me in the back of the head with her serve. For some reason, that made my head hurt!
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: -2.2 lb
- Tuesday: -0.4 lb
- Wednesday: +0.2 lb
- Thursday: +1.6 lb
- Friday: +1.4 lb
- Saturday: +0.6 lb
- Sunday: +0 lb
- average: +0.2 lb - boo, going backwards. Sheesh.
- average Week Sep. 5 - 11: -0.4 lb
- average Week Aug. 29 - Sep. 4: +1.8 lb
- average Week Aug. 22 - 28: +0.5 lb
- average Week Aug. 16 - 21: +0.7 lb
- average Week Aug. 8 - 14: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Sep. 19 - 25, 2022
This week is the eighth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This week the summer heat broke, and running in the cooler weather was wonderful!
Monday evening: 2-hr tennis doubles round-robin
Tuesday:
Sunday before lunch:
Health
The headache continues to be up and down. I am continuing with physical therapy.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the eighth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This week the summer heat broke, and running in the cooler weather was wonderful!
Monday evening: 2-hr tennis doubles round-robin
Tuesday:
- Before breakfast:
- Running Rewired: Stabilize the Hips routine
- 3 rounds - banded hip jacks: bands around legs just above knee and at ankles; 1 round is 15 45-deg straight-leg kick-backs, each leg, then 10 jumping jacks
- 2 x 10 each side - hip abductor on bench
- 2 x 10 each side - hip adductor on bench
- Foam rolling and stretching
- Running Rewired: Stabilize the Hips routine
- After work:
- Hill repeats: 20 min easy + 5 x (60 sec sprint uphill + 120 sec walk downhill) + 10 min easy
- T+D 137, 3% effect, T 70 F
- time: 45:06
- distance: 3.55 mi
- uphill splits: 9:44, 8:39, 9:02, 9:25, 10:04
- elevation gain: 359 ft (corrected)
- route: Forest Glen Annex
- comments: To get to the hill where I do the hill repeats, I run down the neighborhood street on the sidewalk. Then I come back that way at the end of my run. Between when I ran down and ran back, a very large branch fell from a tree onto the road and sidewalk. It fell onto the windshield and hood of a car that a woman was driving on the road. Fortunately she was not insure, but the windshield was all cracked and the hood bent - she must have been scared out of her mind to have that happen! The people living in the house there were still helping her get glass off of her clothes.
- Hill repeats: 20 min easy + 5 x (60 sec sprint uphill + 120 sec walk downhill) + 10 min easy
- 50 min easy on trail
- T+D 143, 3.5% effect, T 84 F
- time: 50:01
- distance: 3.81 mi
- average pace: 13:07
- splits: 13:35, 13:22, 12:49, 12:38
- ave HR: 132 BPM - within my target range
- elevation gain: 233 ft (corrected)
- route: Northwest Branch Trail
- Before breakfast: core workout
- 1 - 60-sec plank
- 20 - starfish
- 20 - dead bug
- 20 - slo-mo mountain climbers
- 20 each side - flutter kicks
- 20 - bicycle crunch with hold
- 5 - 10-sec hollow-body holds
- 2 - 30-sec side planks
- 20 - double leg lift/lowers
- 20 each side - running high knees
- After work:
- Tempo intervals on trail: 10 min easy + 6 x (5 min tempo effort + 1 min walk) + 10 min easy
- T+D 121, 1.5% effect, T 75 F
- time: 56:06
- distance: 4.78 mi
- tempo splits: 10:56, 10:25, 10:26, 10:15, 9;37, 10:16
- elevation gain: 319 ft (corrected)
- route: Northwest Branch Trail
- comments: This run went very well. Compared to when I did the same set of intervals a month before, my paces were quite a bit faster. Of course, the T+D was a lot lower.
- comments: A tree fell across the creek since I ran on the trail the day before! A bit freaky!
- Tempo intervals on trail: 10 min easy + 6 x (5 min tempo effort + 1 min walk) + 10 min easy
- Before breakfast:
- Running Rewired: Stabilize the Hips routine
- 3 rounds - banded hip jacks: bands around legs just above knee and at ankles; 1 round is 15 45-deg straight-leg kick-backs, each leg, then 10 jumping jacks
- comments: I did not do the other two moves because I have to brace on the sides of my shins to do them, and I think I am bruising them up.
- Added 100-up, marching version
- Added: 50 pawbacks, stationary version
- Foam rolling and stretching
- Running Rewired: Stabilize the Hips routine
- After work:
- 60 min easy on trail
- T+D 103, 0.5% effect, T 66 F
- time: 1:00:01
- distance: 4.35 mi
- average pace: 13:47
- splits: 13:46, 15:23, 13:02, 13:38, 11:55
- ave HR: 135 BPM - within my target range
- elevation gain: 587 ft (corrected)
- route: Western Ridge Rail, Rock Creek National Park
- 60 min easy on trail
Sunday before lunch:
- 120 min LR on trail
- T+D 132, 2.5%, T 68 F
- time: 2:00:02
- distance: 8.66 mi
- average pace: 13:51
- splits: 13:11, 12:36, 14:00, 16:01, 16:24, 13:46, 13:21, 12:26, 12:30
- ave HR: 135 BPM - below my target range
- elevation gain: 556 ft (corrected)
- route: Valley Trail, Rock Creek National Park
- comments: I did a 2-hr LR a month ago, but the T+D was over 20 degrees higher. Today I got a mile more distance with a much lower HR.
Health
The headache continues to be up and down. I am continuing with physical therapy.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: -0.6 lb
- Tuesday: -0.2 lb
- Wednesday: -1.0 lb
- Thursday: +1.2 lb
- Friday: +1.6 lb
- Saturday: +0.6 lb
- Sunday: +2.8 lb - too much crappy carbs at an event
- average: +0.6 lb - backwards!
- average Week Sep. 12 - 18: +0.2 lb
- average Week Sep. 5 - 11: -0.4 lb
- average Week Aug. 29 - Sep. 4: +1.8 lb
- average Week Aug. 22 - 28: +0.5 lb
- average Week Aug. 16 - 21: +0.7 lb
- average Week Aug. 8 - 14: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Week of Sep. 26 - Oct. 2, 2022
This week is the ninth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022.
I got my omicron covid booster on Friday afternoon. I planned to do nothing important on Saturday because of the booster, which was a good idea, since it wiped me out again. I was hoping to sleep through the worst of it, and I sort of did: for 4 - 5 hours overnight, I had muscle spasms every 20 or 30 minutes that jerked me awake and into a full-body sort of stretch. I did sleep over 10 hours. Then once I was up, everything was sore and I had a killer headache. Fortunately I did not get really light-headed like I did with the last booster. The soreness was mostly gone by midday, but the headache took longer to ease up. The next day, the lymph node in my left armpit was swollen - that happened to me for the last booster. Sigh.
Monday after work:
Health
The headache has been continuing. In physical therapy on Monday, I tink we did something to mildly pull a muscle in the left side of my neck - it was really sore. I talked about it with the PT during Wednesday's session and we tried to take it easy on that muscle...it has been improving but still bothering me all week.
Obviously I had the omicron covid booster on Friday, which made me feel like crap on Saturday, as expected. It's good to get the booster, but frustrating to have the effects. At least it rained all weekend, so I didn't miss nice weather.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
This week is the ninth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022.
I got my omicron covid booster on Friday afternoon. I planned to do nothing important on Saturday because of the booster, which was a good idea, since it wiped me out again. I was hoping to sleep through the worst of it, and I sort of did: for 4 - 5 hours overnight, I had muscle spasms every 20 or 30 minutes that jerked me awake and into a full-body sort of stretch. I did sleep over 10 hours. Then once I was up, everything was sore and I had a killer headache. Fortunately I did not get really light-headed like I did with the last booster. The soreness was mostly gone by midday, but the headache took longer to ease up. The next day, the lymph node in my left armpit was swollen - that happened to me for the last booster. Sigh.
Monday after work:
- 50 min easy on trail
- T+D 121, 1.5% effect, T 71 F
- time: 50:07
- distance: 3.92 mi
- average pace: 12:48
- splits: 13:28, 13:12, 11:58, 12:31
- ave HR: 134 BPM - within my target range
- elevation gain: 208 ft (corrected)
- route: Northwest Branch Trail
- comments: I had originally schedule this week to not have trail runs midweek because it's getting dark earlier, but I was able to leave work early.
- Before breakfast:
- Running Rewired: Stabilize the Hips routine
- 3 rounds - banded hip jacks: bands around legs just above knee and at ankles; 1 round is 15 45-deg straight-leg kick-backs, each leg, then 10 jumping jacks
- comments: I did not do the other two moves because I have to brace on the sides of my shins to do them, and I think I am bruising them up.
- Added 100-up, marching version
- Added: 50 pawbacks, stationary version
- Core
- 1 - 60-sec plank
- 20 - starfish
- 20 - dead bug
- 20 - slo-mo mountain climbers
- 20 each side - flutter kicks
- 20 - bicycle crunch with hold
- 5 - 10-sec hollow-body holds
- 2 - 30-sec side planks
- 20 - double leg lift/lowers
- 20 each side - running high knees
- Running Rewired: Stabilize the Hips routine
- After work:
- Speed workout on track: 15 min easy + 7 x (3 min at CV effort + 1 min walk) + 4 x (30 sec sprint + 1 min walk)
- T+D 108, 0.5% effect, T 70 F
- time: 49:06
- distance: 4.64 mi
- CV splits: 8:55, 8:24, 8:45, 8:47, 8:41, 8:48, 8:36
- sprint splits: 6:15, 6:17, 6:31, 6:18
- route: HS track
- comments: My "calculated" CV pace is 9:00. But I'm trying to go by effort, which would be a HR of about 170 BPM. But with 3 minutes in an interval, it's hard for the HRM to react that fast, so I never go to 170 BPM. Shrug.
- comments: Those sprint intervals may be the fastest that I've ever run! Exciting!
- Speed workout on track: 15 min easy + 7 x (3 min at CV effort + 1 min walk) + 4 x (30 sec sprint + 1 min walk)
- time: 1:27:19
- distance: 4.19 mi
- average pace: 17:47
- incline: 4%
- comments: I was suppose to be playing a tennis match on this evening, but our opponents could not field enough players for all course, so I ended up sitting out.
- Before breakfast: Workout 1
- 3 x 5 - squat with 20-lb vest + 65 lb
- 3 x 1 - unassisted pull-up
- 3 x 5 - lat pull-down with 42-lb band
- 3 x 5 - bench press with 67.5 lb
- 3 x 5 - Romanian deadlift with 55 lb
- 3 x 5 - shoulder press with 25 lb each arm
- After work:
- 50 min easy on trail
- T+D 112, 1% effect, T 66 F
- time: 50:01
- distance: 3.84 mi
- average pace: 13:00
- splits: 13:32, 13:17, 12:25, 12:45
- ave HR: 133 BPM - within my target range
- elevation gain: 229 ft (corrected)
- route: Northwest Branch Trail
- comments: I had planned to do some long tempo intervals during this run, but I tweaked the back of my left leg with squats in the morning, so I stuck with an easy run. The leg seemed ok.
- 50 min easy on trail
- Before breakfast: foam rolling and stretching
- Before my covid booster (and dinner):
- 90 min easy on trail
- T+D 112, 1% effect, T 61 F
- time: 1:30:01
- distance: 6.66 mi
- average pace: 13:31
- splits: 13:21, 13:00, 13:57, 15:13, 12:33, 13:34, 12:41
- ave HR: 136 BPM - within my target range
- elevation gain: 392 ft (corrected)
- route: Valley Trail, Rock Creek National Park
- comments: This run was scheduled for Saturday (the next day), but since I thought I'd probably feel like crap from the covid booster, I moved the run up a day. Good thing I did!
- 90 min easy on trail
- time: 1:26:16
- distance: 4.22 mi
- average pace: 20:27
- incline: 4%
- comments: This was pretty much all I could do because I didn't feel great.
- 150 min LR on trail
- T+D 109, 0.5% effect, T 54 F; rained the whole time
- time: 2:30:01
- distance: 10.15 mi
- average pace: 14:47
- splits: 14:18, 14:40, 15:09, 14:38, 14:36, 14:34, 15:32, 14:42, 15:25, 14:20, 13:51
- ave HR: 136 BPM - below my target range
- elevation gain: 715 ft (corrected)
- route: Seneca Greenway Trail
- comments: I took 0.5 L of water and 1.5 L of water + Nuun. I ate one Honey Stinger waffle, one sleeve of GU Chews, and one serving of Swedish Fish.
- comments: It rained the whole time and I got soaked, but it really didn't feel as cold as I was afraid it would. I got used to being wet and it wasn't a problem.
- comments: I rolled my right ankle (not my bad ankle) at about 2.5 mi and got a mild sprain. It didn't swell immediately and didn't hurt, so I finished the run. Blah.
- comments: I've been worried about going out to fast and getting wiped out before the run is done - because of my runs a few weeks ago with a higher T+D - and so I went out too conservatively on this run. I think I could have pushed the pace a bit more but still stayed in my HR range. On the other hand, it was nice to have such a long run that was truly easy.
Health
The headache has been continuing. In physical therapy on Monday, I tink we did something to mildly pull a muscle in the left side of my neck - it was really sore. I talked about it with the PT during Wednesday's session and we tried to take it easy on that muscle...it has been improving but still bothering me all week.
Obviously I had the omicron covid booster on Friday, which made me feel like crap on Saturday, as expected. It's good to get the booster, but frustrating to have the effects. At least it rained all weekend, so I didn't miss nice weather.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage.
- Monday: +0.0 lb
- Tuesday: +0.6 lb
- Wednesday: +1.0 lb
- Thursday: +1.4 lb
- Friday: +1.2 lb
- Saturday: +1.8 lb
- Sunday: +0.0 lb
- average: +1.0 lb - even more backwards!
- average Week Sep. 19 - 25: +0.6 lb - backwards!
- average Week Sep. 12 - 18: +0.2 lb
- average Week Sep. 5 - 11: -0.4 lb
- average Week Aug. 29 - Sep. 4: +1.8 lb
- average Week Aug. 22 - 28: +0.5 lb
- average Week Aug. 16 - 21: +0.7 lb
- average Week Aug. 8 - 14: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
GollyGadget
DIS Veteran
- Joined
- Feb 15, 2017
I'm scheduled to get my booster this afternoon and have a feeling that I will feel like crap tomorrow. I'm really not looking forward to it but I don't think it's wise to keep putting it off until even later in my training plan. I hope you're fully recovered by now!
I read once that you won't hit your target heart rate until your very last few intervals because those first few should feel "easy" so I'm not surprised you wouldn't see the hr right away but I would expect you to see it by the end. I don't pay too much attention to hr, so maybe you're right and it's just the intervals being too short. feel free to disregard
avondale
DIS Veteran
- Joined
- Oct 24, 2017
Weeks of Oct. 3 - 9 and Oct. 10 - 16, 2022
These weeks are the tenth and eleventh weeks of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022.
I missed posting last Sunday because my mother had a heart attack! My sister, who lives next to my mother, had texted that my mother was feeling very sick...but it was fatigue, dizziness, low back pain, and nausea, spread out over the night and into the morning. There's no history of heart disease in my mother's family and she didn't have it (until then), so we never clicked that it was all leading to a heart attack. At any rate, my sister decided to take my mother to the emergency room and ended up calling an ambulance rather than driving her herself.
The paramedics and then the doctor in the emergency room did an EKG that was apparently pretty crazy and whatever other tests they did made them realize she was on the verge of a heart attack. They sent her to a hospital in Pittsburgh by helicopter - she lives in rural northwestern PA - and the doctors in Pittsburgh immediately realized heart attack and put in two stents in a coronary artery.
My sister and I scrambled to get to Pittsburgh - it's 90 minutes for her and 4 hours for me. By the time she got there, the surgery was over and my mother was OK but very weak. I got there in the evening while she was still in the cardiac ICU. It was a very close thing for her to have gotten those stents! We don't know what might have happened otherwise.
At any rate, my sister has a 6-yo son that has school, so she went home. I stayed in Pittsburgh until my mother was discharged. I basically stayed with her in the hospital during visiting hours (9am - 9pm) and did some work. I had to get subs for my college lectures and prepare the materials for them. Then push all of the week's appointments to the next week.
Fortunately my mother had a very good recovery. While she was week, her heart strengthened day by day. With the cardiac rehab person, she walked a little more each day (and I was able to take her for walks), finally climbing a set of stairs on Wednesday. She got out of breath very easily, but did better each day. The issue that a lot of the doctors got worried about what that her sodium level was very low, possibly indicating a kidney issue. That finally started improving with some new meds, and she was discharged from the hospital on Friday. My sister came to bring her home and I came back to my home. It was a very busy and stressful week! One thing that was great about this week was how helpful everyone was. Getting subs for my courses, getting in contact with the pet sitter for my cats, continually adjusting my stay at the hotel, the nurses in the hospital...people can be so good. (As a bonus difficulty for this week, my husband was flying to California on the day my mother had a heart attack in order to be there while his father was having a sensitive back surgery, so he was gone the whole week, too!)
So, Oct. 3 - 9 was a fairly normal week until Sunday, and then for Oct. 10 - 16, nothing was normal until Saturday, although I did run each morning before visiting hours. But my running plan is long enough that I think I'll adapt just fine. And obviously my mother had to take priority!
Oct. 3 - 9
I mentioned in my long run comments on Oct. 2 that I rolled my right ankle (not the ankle I sprained several times in 2021) but it didn't seem to be a problem. Well, it didn't swell or bruise until overnight - when I woke up in the morning, it looked back. Argh! I'm not sure why it took so long to react. I still didn't have any pain walking or running - just when bending the ankle in and out. I started using a compression sock on the ankle continually to help with the swelling, and I got another brace like I had for my left ankle and started using that for running and tennis. (The braces are side-specific.)
Monday after work: walk on treadmill
Oct. 10 - 16
Monday before breakfast:
Health
My headache was pretty normally bad the week I was home. Last week while I was in Pittsburgh, it was actually about the same even though I did none of my PT exercises or stretches. I had my last PT appointment scheduled for this past week, but obviously I had to cancel.
I am not sure what I'm going to do about the PT moving forward. I hate to stop because I don't want to give up on trying to relieve the headache, but I'm not sure I think the PT is making progress. My PT is wondering at this point if the main fascia running from the back of my head down my spine and splitting into the back of my legs is very tight and that tension is contributing to the pain. I definitely have never had much flexibility in my lower back or hamstrings, so maybe.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage. This past week while I was in Pittsburgh with my mother, I ate really horribly - a lot of junky food and too much of it.
These weeks are the tenth and eleventh weeks of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022.
I missed posting last Sunday because my mother had a heart attack! My sister, who lives next to my mother, had texted that my mother was feeling very sick...but it was fatigue, dizziness, low back pain, and nausea, spread out over the night and into the morning. There's no history of heart disease in my mother's family and she didn't have it (until then), so we never clicked that it was all leading to a heart attack. At any rate, my sister decided to take my mother to the emergency room and ended up calling an ambulance rather than driving her herself.
The paramedics and then the doctor in the emergency room did an EKG that was apparently pretty crazy and whatever other tests they did made them realize she was on the verge of a heart attack. They sent her to a hospital in Pittsburgh by helicopter - she lives in rural northwestern PA - and the doctors in Pittsburgh immediately realized heart attack and put in two stents in a coronary artery.
My sister and I scrambled to get to Pittsburgh - it's 90 minutes for her and 4 hours for me. By the time she got there, the surgery was over and my mother was OK but very weak. I got there in the evening while she was still in the cardiac ICU. It was a very close thing for her to have gotten those stents! We don't know what might have happened otherwise.
At any rate, my sister has a 6-yo son that has school, so she went home. I stayed in Pittsburgh until my mother was discharged. I basically stayed with her in the hospital during visiting hours (9am - 9pm) and did some work. I had to get subs for my college lectures and prepare the materials for them. Then push all of the week's appointments to the next week.
Fortunately my mother had a very good recovery. While she was week, her heart strengthened day by day. With the cardiac rehab person, she walked a little more each day (and I was able to take her for walks), finally climbing a set of stairs on Wednesday. She got out of breath very easily, but did better each day. The issue that a lot of the doctors got worried about what that her sodium level was very low, possibly indicating a kidney issue. That finally started improving with some new meds, and she was discharged from the hospital on Friday. My sister came to bring her home and I came back to my home. It was a very busy and stressful week! One thing that was great about this week was how helpful everyone was. Getting subs for my courses, getting in contact with the pet sitter for my cats, continually adjusting my stay at the hotel, the nurses in the hospital...people can be so good. (As a bonus difficulty for this week, my husband was flying to California on the day my mother had a heart attack in order to be there while his father was having a sensitive back surgery, so he was gone the whole week, too!)
So, Oct. 3 - 9 was a fairly normal week until Sunday, and then for Oct. 10 - 16, nothing was normal until Saturday, although I did run each morning before visiting hours. But my running plan is long enough that I think I'll adapt just fine. And obviously my mother had to take priority!
Oct. 3 - 9
I mentioned in my long run comments on Oct. 2 that I rolled my right ankle (not the ankle I sprained several times in 2021) but it didn't seem to be a problem. Well, it didn't swell or bruise until overnight - when I woke up in the morning, it looked back. Argh! I'm not sure why it took so long to react. I still didn't have any pain walking or running - just when bending the ankle in and out. I started using a compression sock on the ankle continually to help with the swelling, and I got another brace like I had for my left ankle and started using that for running and tennis. (The braces are side-specific.)
Monday after work: walk on treadmill
- time: 1:26:56
- distance: 4.82 mi
- average pace: 18:02
- incline: 4%
- Before breakfast: core workout, adapted a bit to not stress the bad ankle
- 1 60-sec plank
- 20 starfish
- 20 dead bug
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 20 double leg lift/lowers
- After work: walk on treadmill - no run because of ankle
- time: 1:26:30
- distance: 4.79 mi
- average pace; 18:03
- incline 4%
- 60 min easy
- T+D 121, 1.5% effect, T 64 F
- time: 1:00:01
- distance: 4.98 mi
- average pace: 12:03
- splits: 12:18, 12:24, 11:57, 11:44, 11:52
- ave HR: 135 BPM - within my target range
- elevation gain: 177 ft (corrected)
- route: Sligo Creek Trail
- comments: I did a paved trail to go easier on the ankle. No problems with it.
- Before breakfast: Workout 2
- 3 x 5 each leg - one-leg squats on bench with 20-lb vest
- 3 x 5 each arm - one-arm row on bench with 25 lb
- 3 x 5 - wide push-ups with 20-lb vest
- 3 x 5 each leg - hamstring curl with 13-lb band
- 3 x 5 - parallel-bar dips
- After work:
- 60 min easy
- T+D 127, 2% effect, T 75 F
- time: 1:00:01
- distance: 5.09 mi
- average pace: 11:48
- splits: 12:02, 12:09, 11:35, 11:42, 11:33, 11:22
- ave HR: 137 BPM - within my target range
- elevation gain: 152 ft (corrected)
- route: Rock Creek Trail
- comments: Another paved trail to go easy on the ankle.
- 60 min easy
- Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bug
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 20 double leg lift/lowers
- After dinner: 2-hr tennis doubles match - my partner and I won 7-5, 4-5 in a match that timed out!
- Before lunch:
- 90 min easy on trail
- T+D 94, 0% effect, T 54 F
- time: 1:30:01
- distance: 6.21 mi
- average pace: 14:29
- splits: 14:22, 14:52, 14:34, 15:00, 14:14, 14:25, 12:14
- ave HR: 130 BPM - within my target range
- elevation gain: 846 ft (corrected)
- route: Western Ridge Trail, Rock Creek National Park
- comments: Perfect running weather! No problems with the ankle.
- 90 min easy on trail
- After dinner: 2-hr tennis doubles match - my partner and I lost 6-7, 6-2, 1-0.
- time: 22:25
- distance: 1.08 mi
- average pace: 20:46
- incline: none
- comments: I was supposed to have done a 160-min run on trails this day, but instead ended up in Pittsburgh with my mother! I needed to get to 10,000 steps for the day, so I hopped on the treadmill late after visiting hours.
Oct. 10 - 16
Monday before breakfast:
- 50 min easy
- T+D < 100, no effect, T 41 F
- time: 47:22
- distance: 3.77 mi
- average pace: 12:34
- splits: 12:38, 13:25, 12:08, 12:00
- ave HR: 124 BPM - within my target range
- elevation gain: 545 ft (corrected)
- route: Schenley Park, Pittsburgh
- comments: This was a mix of paved and natural surfaces. I spent a lot of time stopping to figure out where I was. I was lucky that this very nice park was close by my hotel.
- comments: I packed in a rush and didn't think to check the Pittsburgh weather forecast - the mornings were a bit chillier than I had anticipated, but after a few minutes the tank top and shorts were ok.
- 50 min easy
- T+D < 100, no effect, T 46 F
- time: 49:02
- distance: 4.08 mi
- average pace: 12:01
- splits: 12:00, 13:09, 11:19, 11:43, 10:12
- ave HR: 130 BPM - within my target range
- elevation gain: 641 ft (corrected)
- route: Schenley Park, Pittsburgh
- comments: This was a mix of paved and natural surfaces. Every day, I went a different way in order to explore the park.
- 50 min easy
- T+D 93, no effect, T 48 F
- time: 50:00
- distance: 4.2 mi
- average pace: 11:55
- splits: 11:51, 12:26, 11:52, 11:31, 11:51
- ave HR: 129 BPM - within my target range
- elevation gain: 593 ft (corrected)
- route: Schenley Park, Pittsburgh
- comments: This was a mix of paved and natural surfaces.
- time: 1:23:57
- distance: 4.95 mi
- average pace: 16:58
- incline: none
- comments: It was raining, so I stayed inside.
- 50 min easy
- T+D < 100, no effect, T 39 F
- time: 50:01
- distance: 4.14 mi
- average pace: 12:05
- splits: 11:55, 13:07, 11:32, 11:49, 11:44
- ave HR: 130 BPM - within my target range
- elevation gain: 599 ft (corrected)
- route: Schenley Park, Pittsburgh
- comments: This was mostly paved.
- Before lunch:
- 90 min easy on trail
- T+D 112, 1% effect, T 66 F
- time: 1:30:01
- distance: 6.65 mi
- average pace: 13:32
- splits: 12:41, 12:48, 14:13, 14:46, 13:45, 13:30, 12:42
- ave HR: 137 BPM - within my target range
- elevation gain: 451 ft (corrected)
- route: Valley Trail, Rock Creek National Park
- comments: Good to be home!
- 90 min easy on trail
- After dinner: 2-hr tennis doubles match - my partner and I lost 7-5, 6-2.
- 170 min LR on trail
- T+D 114, 1% effect, T 66 F
- time: 2:50:01
- distance: 11.83 mi
- average pace: 14:22
- splits: 14:02, 14:16, 14:05, 14:11, 13:53, 14:30, 13:46, 14:36, 14:14, 14:49, 15:07, 15:03
- ave HR: 144 BPM - within my target range
- elevation gain: 845 ft (corrected)
- route: Seneca Greenway Trail
- comments: I drank 1.5 L of water + Nuun and 0.5 L water. I ate two Honey Stinger waffles, one serving of Swedish Fish, and one sleeve of GU Chews.
- comments: Last week was supposed to be 160 min and this week was supposed to be 180 min, so I split the difference.
Health
My headache was pretty normally bad the week I was home. Last week while I was in Pittsburgh, it was actually about the same even though I did none of my PT exercises or stretches. I had my last PT appointment scheduled for this past week, but obviously I had to cancel.
I am not sure what I'm going to do about the PT moving forward. I hate to stop because I don't want to give up on trying to relieve the headache, but I'm not sure I think the PT is making progress. My PT is wondering at this point if the main fascia running from the back of my head down my spine and splitting into the back of my legs is very tight and that tension is contributing to the pain. I definitely have never had much flexibility in my lower back or hamstrings, so maybe.
Weight
I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage. This past week while I was in Pittsburgh with my mother, I ate really horribly - a lot of junky food and too much of it.
- Monday: +1.8 lb
- Tuesday: +2.6 lb - is it possible that my swollen ankle added water weight in the first half of this week?
- Wednesday: +2.2 lb
- Thursday: +1.8 lb
- Friday: +1.2 lb
- Saturday: -0.2 lb
- Sunday: -0.6 lb
- [gap while in Pittsburgh]
- Saturday: +1.0 lb
- Sunday: +1.4 lb - I can't believe I didn't gain more!
- average: +1.2 lb - I really can't complain about this with how I stress-ate this past week.
- average Week Sep. 26 - Oct. 2: +1.0 lb - even more backwards!
- average Week Sep. 19 - 25: +0.6 lb - backwards!
- average Week Sep. 12 - 18: +0.2 lb
- average Week Sep. 5 - 11: -0.4 lb
- average Week Aug. 29 - Sep. 4: +1.8 lb
- average Week Aug. 22 - 28: +0.5 lb
- average Week Aug. 16 - 21: +0.7 lb
- average Week Aug. 8 - 14: +1.3 lb
- average Week Aug. 1 - 7: +1.2 lb
- average Week July 25 - 31: +2.3 lb
- average Week July 18 - 24: +3.1 lb
WillRunForPizza
DIS Veteran
- Joined
- Apr 20, 2022
Wow, what a week! Glad your mom's recovery is going well.
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