avondale training journal, starting Dec. 2018 (comments welcome)

Day 9: Big Island of Hawai'i - continued

Second hike of the day: Hawai'i Tropical Botanical Garden
  • time: 54:43
  • distance: 1.22 mi
  • ave pace: 44:47
  • elevation gain: 238 ft (corrected)
  • comments: This was a gorgeous garden! There were so many unusual and beautiful plants, with lots of labels.
  • comments: We enjoyed the memorial sign, which was in a stand of bamboo.
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Day 10: Big Island of Hawai'i

Today my husband and I planned to hike partway up Mauna Loa. I say partway because the hike to the summit goes from about 6600 ft to almost 14,000 ft, and there was no way we had time for that. Also there's the very serious issue of altitude sickness since it's pretty much impossible to get acclimated to altitude while you're on Hawaii - all of the "regular life" is at a couple thousand feet or lower.

So we planned to hike up to maybe 9000 ft, which would get us above the tree line and some interesting views of the volcano. Because of the lack of direct routes on the island, it took us over 2.5 hours to drive to the trailhead, the last 12 miles being on a traditional very narrow, very twisty national park road.

We get going and I could kind of tell something was up with my husband. He'd had that food poisoning, of course. But then yesterday (our first full day on the big island), he got stuffy and a bit froggy - we thought his allergies were reacting to something here. This morning we both had scratchy throats, but attributed it to turning down the A/C overnight and getting very dry. But after 1 mile, he needed to stop for a break and says, "I think I've got a cold." His legs were just dead, which is not good for hiking up > 2000 ft. But what a bummer. I was feeling like I probably had a bit of his cold, but it wasn't bothering me as much.

We stopped by a drugstore on the way home to get cold meds...with the more than 2.5-hr drive back. Sigh. We got back to find out that one of DH's sisters-in law wasn't feeling well and went to the resort clinic - and tested positive for COVID. You are FREAKING kidding me. DH's father is feeling poorly, so he probably has it. My husband and I tested, and we're both positive. Fortunately so far no one else has symptoms.

The resort clinic doc prescribed paxlovid for the SIL, so we're all going to go tomorrow to get officially tested and get paxlovid, too. Hopefully that will help speed the progression. But needless to say, it's thrown a wrench in our plans. My husband and I will probably go ahead and hike (if we're feeling up to it) since that's outside and pretty isolated, but sheesh.

Hiking: Mauna Loa Trail - aborted
  • time: 1:09:40
  • distance: 2.11 mi
  • ave pace: 33:04
  • elevation gain: 429 ft (corrected)
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I had to walk around for 20 minutes outside when I got back to get my 10,000 steps for the day. Priorities!
 
Sorry you got the Covid whammy during your spectacular trip. At least now it's to the point where we know what we need to do (and not do) to the deal with it. Hope you both recover quickly and get maximum enjoyment out of the rest of the trip.
 

I'm so sorry Covid invited itself to your vacation! I hope the Paxlovid kicks in quickly and you're able to enjoy the rest of your trip.
 
/
What wretched timing!! I hope you’re feeling a bit better by now and still able to enjoy some of your trip.
 
Day 11: Big Island of Hawai'i

On this day we dealt with covid. We took my father-in-law to the resort urgent care right away in the morning to get him tested - yes, he was positive for covid. He got a paxlovid prescription. In a bit of a leap, he had started taking it the night before from the sister-in-law's prescription so that we could get him on it right away.

Since my husband and I had self-tested positive the day before, we didn't even have to get a test at urgent care, and fortunately we both got paxlovid prescriptions, too. Apparently the doc says that the island doesn't have great health care, so it's better to really head off the virus with the anti-viral if possible.

Then there was a big saga getting the actual medicine, because the urgent care admin had a bunch of typos in names and dates for us. But we finally got it.

Obviously we didn't do a whole lot. My FIL is 78 years old, and so he's of the most concern. He was feeling really weak from it, so we were making sure he was hydrated, etc. My husband and I just felt like we had colds. I did a bunch of walking around outside to get my 10,000 steps.

Jumping ahead, it turns out that we four (husband, FIL, one SIL, and me) were the only ones out of our group of eleven to get it. That's good, but surprising that it didn't get passed around more.

Day 12: Big Island of Hawai'i

So, paxlovid is pretty amazing. Just two doses (evening before and this morning) and my husband and I were feeling much better. We did a short and easy hike - outside so no real risk, and actually we didn't even see anyone on the trail.

Hiking: Manuka Nature Trail
  • time: 1:00:02
  • distance: 2.18 mi
  • ave pace: 27:32
  • elevation gain: 373 ft (corrected)
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The family had a charter boat scheduled to take us out around sunset to swim with manta rays. This was a sketchy idea for me to begin with because I get motion sick, but I didn't want to back out and keep my husband from missing it since we'd already missed the snorkeling. Only my husband, his two brothers, and one brother's family (sick SIL and their two kids) came along.

Well, I took some Dramamine, but there was a lot of chop and it wasn't great on my stomach. By the time we got to the location and we got in the water, it was a bit better - being in the the wavy water is somewhat better than sitting in a boat on it. But it was a lot of time in bouncy water and my stomach just really wanted things to STOP MOVING. I wasn't the only one suffering - the SIL also gets seasick, and one of her sons.

If you aren't familiar with the "swimming with manta rays" thing (I wasn't before this), what happens is at around sunset, the boats put out floats with lights that shine down into the water. The lights attract the phytoplankton, which in turn attracts a lot of fish and manta rays. (It only works when the Sun goes down because the Sun up, the same thing happens everywhere, not just in the location you want.)

Then we got masks and snorkels and got into the water. We put a flotation noodle under our chest and ankles so that we'd be laying flat in the water, face down, and then we grabbed onto the float with the light. After that, you just wait for the manta rays to show up. Actually, one of our two boat people got in the water with super flippers and pulled our float with the light and all of us around to where she thought she saw manta rays - she was amazing!

And they did! It was really pretty cool to have these big animals just gliding under you. They would circle around and go up and down in the area. Sorry that I don't have photos, but a BIL had the waterproof camera and I didn't get photos yet.

We were probably floating out there almost 30 minutes before we said we were done. The super boat woman started pulling us back to our boat...and wouldn't you know that THAT is when my stomach finally gave up. Fortunately I hadn't eaten much, but whatever I had, I puked up while she was hauling us back, LOL. Fortunately once we got back in the boat, it was a pretty quick trip back to the dock. And then home and bed!
 
Day 13: Big Island of Hawai'i

Fortunately my husband and I were feeling almost back to normal so we could get in our big plans for Hawai'i Volcanoes National Park. It's about a 2-hour drive from where we were staying, so we didn't want to make multiple trips. This is an amazing place!

Hiking: Kilauea Iki Trail + Nahuku Lava Tube
  • time: 1:43:04
  • distance: 3.69 mi
  • ave pace: 27:53
  • elevation gain: 839 ft (corrected)
  • comments: The Nahuku lava tube (didn't see an age) was something you could walk through, which was pretty cool! Amazing to think it had been filled with lava.
  • comments: The Kilauea Iki Trail went across the largest crater of the volcano (I think it's the largest). It had been deeper and covered with forest, but in the 1960s there was an eruption of lava that filled the crater, completely covering the forest. Now, it's a relatively flat bed of solidified lava. There are places where it's crumpled and collapsed. Vegetation is just starting to come back. We thought it would be really hot walking across this, but with the elevation (~3000 ft) and wind, it wasn't too bad. Fascinating.
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More from this day in the next post.
 
Day 13: Big Island of Hawai'i - continued

Hiking: Old Crater Rim Road
  • time: 56:25
  • distance: 2.51 mi
  • ave pace: 22:27
  • elevation gain: 253 ft (corrected)
  • comments: Old Crater Rim Road used to be one of the roads to drive through and view things in the park. In 2018, volcanic earthquakes destroyed part of the road and the park decided to just close it. We walked from the intersection to the end of the road with the earthquake damage. Honestly, the earthquake damage was underwhelming - we wondered why they didn't just fix the road, but maybe there was more beyond.
  • comments: There were also viewpoints on either side of a smaller crater that had been filled with lava in an eruption in the 1970s, which was cool. There were still places with steam rising up.
  • comments: Close-up of an 'ohi'a tree.
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Hiking: Sulphur Banks Trail + Steaming Bluffs
  • time: 48:28
  • distance: 1.82 mi
  • ave pace: 26:41
  • elevation gain: 200 ft (corrected)
  • comments: Sulphur Banks is an area where volcanic gases are venting and then chemical reactions are depositing minerals on the banks. Cool but stinky. There are also steam vents through this area and (obviously) Steaming Bluffs. Steaming Bluffs also has a view into the crater whose floor collapsed some 1600 feet in 2018 when the lava supporting it flowed out in that eruption.
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Lastly, pretty sunset views from our resort. I actually walked on the beach for some photos! LOL
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Day 14: Big Island of Hawai'i

I did some walking around our resort in the morning to get some steps. Then I did some souvenir shopping for folks back home - covid really messed up my plans for any kind of shopping, not that I like shopping anyway.

Hiking: Pololu Valley Trail
  • time: 49:30
  • distance: 1.29 mi
  • ave pace: 38:19
  • elevation gain: 512 ft (corrected)
  • comments: This was a beautiful little black-sand beach along the northern coast of the island. It was a nice short hike to do to end our trip.
  • comments: It was a short trail, but very steep and rocky; fortunately most of it was also shaded. There were park employees at the top very dramatically warning people to make sure they had water and that they were prepared for the hike back up. I suppose that's reasonable given the clueless tourists that show up, but it was a bit over the top.
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We are heading home tomorrow, so I don't expect any further entries about our trip. Fortunately we're all feeling pretty much recovered.
 
Week of June 24 - 30, 2024

My husband and I had no problems on our return from Hawaii. Fortunately we self-tested negative for covid before we flew out, which made me feel much better about putting myself on a plane with lots of other unsuspecting people.

My current plan is to do a trail 5k on July 27. I signed up for it. I've been spectacularly unmotivated to train for it, no doubt because this week has been terribly hot and humid. Worse than Hawaii! I thought a short race would give me a chance to do training that wasn't too long for the summer weather but also get me to focus on speed work. Well, since I can run a 5k at any particular moment and I think that working for a time goal in the summer would not be a good idea, the motivation hasn't worked well.

Monday
  • Before breakfast:
    • Core workout
      • 60-sec plank
      • 20 starfish
      • 20 dead bugs
      • 20 bird dogs
      • 20 each side flutter kicks
      • 20 bicycle crunches with hold
      • 5 10-sec hollow-body holds
      • 2 30-sec side planks
      • 20 double leg lift/lowers
    • Foam rolling and stretching
  • After dinner and PT:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 145, 4% effect, T 83 F
      • time: 40:00
      • distance: 2.89 mi
      • repeat splits: 8:50, 9:07, 9:39, 8:59, 9:09, 9:43, 9:38, 8:52, 9:03, 9:24, 8:47, 9:13, 9:25, 10:07, 8:42, 9:03, 9:42, 8:53, 8:51, 9:35, 10:23
      • elevation gain: 207 ft (corrected)
      • route: neighborhood loop 1
      • comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.
Tuesday
  • Before breakfast:
    • Workout 2
      • 3 x 5 each leg - one-leg squats on bench
      • superset
        • 3 x 5 each arm - one-arm rows on bench with 30 lb
        • 3 x 5 push-ups with 20-lb vest
      • 3 x 5 assisted glute-ham raises
      • superset
        • 3 x 5 parallel-bar dips
        • 3 x 5 supermans with 5-s hold
    • Foam rolling and stretching
  • After work:
    • 50 min easy on trail
      • T+D 145, 4% effect, T 89 F
      • time: 50:04
      • distance: 3.74 mi
      • average pace: 13:24 (GAP ave pace 13:05)
      • splits: 13:29, 13:07, 13:47, 13:07
      • ave HR: 136 BPM - within my target range
      • elevation gain: 234 ft (corrected)
      • route: Valley Trail, Rock Creek National Park
Wednesday
  • Before breakfast:
    • Core workout
      • 60-sec plank
      • 20 starfish
      • 20 dead bugs
      • 20 bird dogs
      • 20 each side flutter kicks
      • 20 bicycle crunches with hold
      • 5 10-sec hollow-body holds
      • 2 30-sec side planks
      • 20 double leg lift/lowers
    • Foam rolling and stretching
  • After work: walking on treadmill
    • time: 1:26:03
    • distance: 4.59 mi
    • ave pace: 18:45
    • incline: 3.5%
    • comments: It was crazy hot and humid outside and we were supposed to get bad thunderstorms, although it only rained a bit.
Thursday
  • Before breakfast: foam rolling and stretching
  • After work:
    • 50 min easy on trail
      • T+D 147, 4% effect, T 88 F
      • time: 50:00
      • distance: 3.55 mi
      • average pace: 14:05 (GAP ave pace 13:10)
      • splits: 14:10, 13:58, 14:42, 12:59
      • ave HR: 135 BPM - within my target range
      • elevation gain: 447 ft (corrected)
      • route: Western Ridge Trail, Rock Creek National Park
      • comments: After the run was completed, I did four 20-sec uphill strides.
Friday after work: Power workout
  • Warm-up
    • 4 min jump rope
    • 50 jumping jacks
    • 20 high knees
    • 20 butt kicks.
  • Lower body power: 3 rounds of
    • 20 forward bounds
    • 20 high skips
    • 20 (each side) fast feet forward/back
    • 20 (each side) fast feet in/out
  • Sprints
    • 6x length of tennis court
    • 6x width of tennis court
  • Upper body power: 3 rounds of, using 8-lb bouncy medicine ball
    • 8 overhead throws at wall
    • 8 (each side) side-arm throws at wall
    • 8 overhead slams
    • 8 squat jumps with upward set throw
    • 8 plyo push-ups
Saturday
  • After breakfast: 2-hr tennis doubles practice - by the end at 11am it was T 82 F and head index 87 F
  • Before dinner:
    • 50 min easy on trail
      • T+D 160, 6% effect, T 90 F
      • time: 50:00
      • distance: 3.58 mi
      • average pace: 13:58 (GAP ave pace 13:55)
      • splits: 13:41, 13:36, 14:08, 14:49
      • ave HR: 140 BPM - just within my target range
      • elevation gain: 215 ft (corrected)
      • route: Northwest Branch Trail
      • comments: This run was supposed to have tempo intervals, but I tweaked my left glute the day before in my power workout, so I stuck with an easy run.
      • comments: Could not keep my HR down appropriately in the last mile without slowing way down.
Sunday before dinner:
  • 60 min LR on trail
    • T+D 167, 7.5% effect, T 93 F, heat index 105 F
    • time: 1:00:01
    • distance: 4.23 mi
    • average pace: 14:12 (GAP ave pace 13:24)
    • splits: 13:50, 14:43, 13:53, 14:48, 12:18
    • ave HR: 144 BPM - within my target range
    • elevation gain: 558 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park
    • comments: This is the highest T+D I have ever run in! Not in a hurry to beat it.



Health

I had PT appointments for my knees on Monday and Friday this week. Monday was a re-evaluation. My pain has definitely been lessening, which is great. However, I still can't squat as quickly and as low as I could a year ago and I'm definitely still weak for that. So still work to do.

Because the re-evaluation on Monday took some time, I didn't do as many exercises:
  • fire hydrants
  • donkey kicks
  • clamshells
  • balance on one leg while standing on mushy pad - 60 sec per leg, while using the other leg to reach out and tap on three different cones on her command. Did this 2x per leg
  • monster walk: band around ankles and do the wide monster walk slowly back and forth across the room 4x
  • lateral walk: band just above knees and squat slightly and walk back and forth across the room 4x
On Friday, I was back to a full set of exercises. For the various leg raises, I was put up to 3-lb per leg. For the non-walk exercises with a band, they increased my band strength. Everything is still 20x with a 5-sec hold.
  • fire hydrants
  • donkey kicks
  • clamshells
  • side leg lifts, both abductor and adductor
  • single-leg lifts in bridge position
  • single-leg lifts laying on my stomach
  • monster walk: band around ankles and do the wide monster walk slowly back and forth across the room 4x
  • lateral walk: band around ankles and squat slightly and walk back and forth across the room 4x
Still no homework, so I really can't complain. I was pretty sore after Monday's session since I hadn't done the exercises in a couple of weeks.

In other health news, I tweaked my left glute in my power workout on Friday. I don't think it's too bad, but we'll see how long it lingers.
 
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Week of July 1 - 7, 2024

My current plan is to do a trail 5k on July 27. I signed up for it. I've been spectacularly unmotivated to train for it, no doubt because of the hot and humid weather. Blah.

My husband and I drove to visit my family the morning of July 4 and returned the morning of July 7.

I recently finished reading "Training for the Uphill Athlete" by Steve House, Scott Johnston, and Kilian Jornet. It's aimed at people who do mountain running, ski mountaineering, skimo, and similar sports. While the mountain running that they are thinking of is mainly ultras, I've seen a lot of references to this book for how to improve uphill running even for shorter trail races.

It's a really good book with a lot of information. A lot of the basics are things you get in most running books: do most of your running at easy effort, build up distance/time gradually, strength training can help you, etc. But clearly they know that most of the people reading the book are not at the level of, say, Kilian Jornet, and they are very very clear about the fact that you need to put in a lot of training time and work consistently, and that you can't take any short cuts to building endurance and speed in the sport. They state that you're pretty much still a beginner until you've been able to train at least 400 hours per year at your sport of choice - !!!

My paltry 250 hours of running in the last calendar year doesn't put me anywhere near what they are talking about, but there are still a lot of useful bits in the book that I'm going to start applying.

One item is to work out the zones that they use, which are perhaps a bit different than what I've been using. Their key thresholds to define the zones are the Aerobic Threshold and the Lactate Threshold.

The Aerobic Threshold (as they define it) is where you're producing lactate at the same rate that your body can use the lactate, making your aerobic energy pathway maximally efficient. They gave a numerical value for it, but I don't recall it exactly. The give a few ways to figure out your current AeT: use the Maffetone calculation (which is age-based), do a running test with breathe-through-your-nose, get a lactate meter and actually measure it (they tell you how to set up this test). The second method (breathe through your nose) is to find the HR level at which you can comfortably run while breathing only through your nose - I am assuming the nose restriction is essentially ensuring you're at an easy effort level. I did this on a run on Monday, and found my HR level at 143 BPM.

The Lactate Threshold is more commonly known. Again, you can find this level by using a lactate meter and doing various stages of running and measurements. The other way they say to do it is to find the HR level at which you are running hard but can maintain it for at least 30 minutes. I thought I would also test this this past week, but my stupid Garmin did not cooperate - it would not go above 151 BPM even when I was 15 minutes into the 30 minutes of hard running, which was not reasonable for the effort at which I was running. I don't know what was going on, so I aborted the test. I'll try it again in another week or so.

Once I get that worked out, then I'll figure out my zones as this book describes them. I'd like to try using them for my fall 25k training plan.


Monday
  • Before breakfast:
    • Core workout
      • 60-sec plank
      • 20 starfish
      • 20 dead bugs
      • 20 bird dogs
      • 20 each side flutter kicks
      • 20 bicycle crunches with hold
      • 5 10-sec hollow-body holds
      • 2 30-sec side planks
      • 20 double leg lift/lowers
    • Foam rolling and stretching
  • After dinner and PT:
    • 50 min easy on trail
      • T+D 130, 2% effect, T 77 F
      • time: 50:01
      • distance: 3.91 mi
      • average pace: 12:47 (GAP ave pace 12:45)
      • splits: 13:25, 12:27, 12:18, 13:01
      • ave HR: 139 BPM - within my target range
      • elevation gain: 246 ft (corrected)
      • route: Northwest Branch Trail
      • comments: The T+D was 37 degrees lower than the day before - it felt so wonderful! I ran the same trail for the same length of time and the same effort level as the week before, but I went 0.33 miles farther, purely from the great conditions!
      • comments: I knew I wasn't going to get great weather for long, which is why I did the Aerobic Threshold test on this run. I ran the first 10 minutes normally as a warm-up, and then I ran minutes 10 - 25 breathing only through my nose. This took some concentration because I usually don't do it. At any rate, my HR level during this time was about 143 BPM.
Tuesday after work: walking on treadmill
  • time: 1:26:54
  • distance: 4.91 mi
  • ave pace: 17:42
  • incline: 30 min at 4%, 30 min at 3%, then every 5 min decreasing 0.5%
Wednesday
  • Before breakfast:
    • Workout 3
      • 3 x 5 sumo squats with 50 lb + 20-lb vest
      • superset
        • 3 x 5 suspended rows with 20-lb vest + 5 lb
        • 3 x 5 dumbbell pull-overs with 30 lb
      • 3 x 5 each leg - step-ups on to bench with 20-lb vest
      • superset
        • 3 x 5 front raises with 12-lb each arm
        • 3 x 5 reverse flyes with 12-lb each arm
    • Foam rolling and stretching
  • After work:
    • 60 min easy on trail
      • T+D 150, 4.5% effect, T 87 F
      • time: 1:00:00
      • distance: 4.33 mi
      • average pace: 13:52 (GAP ave pace 13:08)
      • splits: 13:41, 14:43, 13:45, 13:37, 12:52
      • ave HR: 138 BPM - within my target range
      • elevation gain: 584 ft (corrected)
      • route: Western Ridge Trail, Rock Creek National Park
Thursday before breakfast:
  • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
    • T+D 139, 3% effect, T 71 F - at 6am!
    • time: 40:00
    • distance: 2.7 mi
    • repeat splits: 9:16, 9:50, 11:01, 10:30, 10:08, 9:55, 10:32, 9:26, 9:49, 10:42, 10:18, 10:04, 10:38, 10:55, 9:37, 10:06, 10:14, 10:15, 9:58, 9:52, 10:49
    • route: neighborhood loop 1
    • comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.
    • comments: This went horribly! My husband and I were driving to family at 8:00am, so I saved this shorter run to do before we left. However, the two days of PT made my glutes SOOO sore, and the easy run about 12 hours before also tired me out, plus less sleep. On top of all that, my left glute that I tweaked the previous Friday was still sore. Not my best decision.
Friday before breakfast:
  • 50 min easy
    • T+D 143, 3.5% effect, T 72 F - 99% humidity!
    • time: 50:01
    • distance: 4.24 mi
    • average pace: 11:48 (GAP ave pace 11:51)
    • splits: 12:19, 11:42, 11:34, 11:41, 11:40
    • ave HR: 130 BPM - within my target range
    • elevation gain: 28 ft (uncorrected)
    • route: Allegheny River Trail - this trail is paved
    • comments: It is always gratifying to see how much faster I am on pavement, even if I don't enjoy it nearly as much.
    • comments: In retrospect, I should have noticed my Garmin measuring my HR so low for this run - I didn't pay as much attention because it was an easy run and I was staying at easy effort, but it was definitely unusually low. I think my watch had an update in the prior day or two.
Saturday before breakfast:
  • Tempo run
    • T+D 145, 4% effect, T 74 F - 98% humidity!
    • time: 1:00:01
    • distance: 5.05 mi
    • tempo segment pace: 10:29
    • elevation gain: 24 ft (uncorrected)
    • route: Samuel Justus Trail - this trail is paved
    • comments: The plan had been to do 15 min easy as a warm-up, then 30 min at a consistently hard effort (to measure my LT), and then 15 min easy to cool down. But my Garmin wasn't measuring my HR ever above 151 BPM, even though I was putting in a much harder effort. So I aborted the tempo part at 15 minutes and did the remainder at easy effort. Frustrating!
Sunday before dinner:
  • 70 min LR on trail
    • T+D 155, 5.5% effect, T 94 F
    • time: 1:10:00
    • distance: 5.32 mi
    • average pace: 13:10 (GAP ave pace 13:00)
    • splits: 12:45, 12:23, 14:02, 13:02, 13:36, 13:15
    • ave HR: 147 BPM - within my target range
    • elevation gain: 306 ft (corrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: I was very pleased with my pace on this run, given the high T+D!
    • comments: My Garmin was behaving more normally for my HR - it had a lot of ups and downs and went above 151 BPM sometimes. My average HR was 147 BPM, which isn't much below the 151 BPM that it had pegged at the previous day, but my effort level was MUCH lower. Just helped confirm that the Garmin was being wacky.


Health

I had PT for my knees on Monday afternoon and Tuesday morning, which was not the best thing because it left me really, really sore.

On Monday, I did a full set of exercises. For the various leg raises, I was continued at 3 lb per leg. For the non-walk exercises with a band, I had a stronger band. Everything is still 20x with a 5-sec hold. My whole visit was 1 hr 40 min!
  • fire hydrants
  • donkey kicks
  • clamshells
  • side leg lifts, both abductor and adductor
  • single-leg lifts in bridge position
  • single-leg lifts laying on my stomach
  • hamstring curls
  • double-leg glute bridge on Bosu ball
  • double-leg glute bridge
  • single-leg glute bridge
  • monster walk: band around ankles and do the wide monster walk slowly back and forth across the room 2x
  • lateral walk: band around ankles and squat slightly and walk back and forth across the room 2x
  • 2x per leg of 1-min standing on one leg on squishy pad while tapping one of three cones with the other foot on command
On Tuesday morning, the PT was worried about over-doing it since I'd just been there about 12 hours before (she wasn't the one who said it was ok to make two appointments in a row so closely). So I did fewer exercises.
  • fire hydrants
  • donkey kicks
  • clamshells
  • side leg lifts, both abductor and adductor
  • single-leg lifts in bridge position
  • single-leg lifts laying on my stomach
  • hamstring curls
  • monster walk: band around ankles and do the wide monster walk slowly back and forth across the room 2x
  • lateral walk: band around ankles and squat slightly and walk back and forth across the room 2x
The PT gave me homework this time because I wasn't going to be back for almost a week. She told me to do ran them approximately every 2 days when I was doing less running that day. Well, I only did them once because I ran quite a bit. Also, I was sore for most of the rest of the week from the two visits right in a row, so I don't feel too bad about that.
 
Week of July 8 - 14, 2024

My current plan is to do a trail 5k on July 27. I signed up for it. I've been spectacularly unmotivated to train for it, no doubt because of the hot and humid weather. Blah. It has been SO HOT AND HUMID! My new T+D record is 172, and I really don't want to keep breaking this record!
Following up on my post last week about the book "Training for the Uphill Athlete", I was able to do the Lactate Threshold test run this week on a slightly cooler day. My Garmin HRM behaved much more sensibly during this run. From this, I'm estimating my LT to be 164 BPM.

Now I can calculate the zones that the book uses for reference - as a reminder, my AeT was 143 BPM:
  • Zone 1: between 20% and 10% below AeT, 115 - 129 BPM
  • Zone 2: between 10% below AeT and AeT, 129 - 143 BPM
  • Zone 3: between AeT and LT, 144 - 164 BPM
  • Zone 4: between LT and max HR, so 165 BPM and above
  • Zone 5: max HR - the book doesn't define this as a zone because they say you shouldn't be able to hold it for more than ~10 sec
These are definitely a bit different than the zones that a lot of folks like @DopeyBadger use here. The book has the vast, vasty majority of running done in Zones 1 and 2, with some work in higher zones on a limited basis. Of course, the book is also aimed at ultramarathons, so one must take that into account.

After my 5k trail race, I'll be starting to train for a fall 25k trail race, and I'll put these zones into use. I think the biggest effect it will have is that my "long run" effort level, which was previously in the book's Zone 3, will be slower now to be in Zone 2.


Monday
  • Before breakfast:
    • Core workout
      • 60-sec plank
      • 20 starfish
      • 20 dead bugs
      • 20 bird dogs
      • 20 each side flutter kicks
      • 20 bicycle crunches with hold
      • 5 10-sec hollow-body holds
      • 2 30-sec side planks
      • 20 double leg lift/lowers
    • Foam rolling and stretching
  • After PT:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 166, 7% effect, T 93 F, heat index 103 F
      • time: 40:00
      • distance: 2.84 mi
      • repeat splits: 8:33, 9:24, 10:03, 9:12, 9:26, 9:17, 10:02, 9:00, 9:28, 9:24, 9:07, 9:05, 9:36, 10:32, 9:06, 9:35, 9:59, 9:15, 9:30, 9:38, 10:43
      • route: neighborhood loop 1
      • comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.
Tuesday
  • Before breakfast:
    • Workout 1
      • 3 x 5 suitcase squats with 55 lb + 20-lb vest
      • superset
        • 3 x 5 lateral pull-downs with 42-lb bands
        • 3 x 5 bench presses with 55 lb
      • 3 x 5 Romanian deadlifts with 55 lb
      • superset
        • 3 x 5 shoulder presses with 35 lb
        • 3 x 5 band pull-aparts with 13-lb bands
    • Foam rolling and stretching
  • Evening: we were supposed to have a tennis match, but when we got to the facility, there was a scheduling snafu and they didn't have courts for us! Boo. So back home for some walking on the treadmill.
    • time: 42:55
    • distance: 2.35 mi
    • ave pace: 18:16
    • incline: 4%
Wednesday after PT:
  • 50 min easy on trail
    • T+D 165, 7% effect, T 90 F, heat index 100 F
    • time: 35:01
    • distance: 2.64 mi
    • average pace: 13:17 (GAP ave pace 13:06)
    • splits: 13:03, 13:20, 13:36
    • ave HR: 139 BPM - within my target range
    • elevation gain: 179 ft (corrected)
    • route: Northwest Branch Trail
    • comments: I got chased off the trail early by thunderstorms. But sadly we only got a small amount of rain from them - not enough.
Thursday
  • Before breakfast: foam rolling and stretching
  • After work: walking on treadmill
    • time: 1:26:30
    • distance: 4.85 mi
    • ave pace: 17:50
    • incline: 4%
    • comments: I was just too tired of the heat to run outside again. The next day was supposed to be rainy and cooler.
Friday
  • Before breakfast:
    • Short core workout
      • 60-sec plank with 20-lb vest
      • 2 x 10 standing trunk rotations with 30 lb
      • comments: These were from "Training for the Uphill Athlete"
    • Foam rolling and stretching
  • After work:
    • Tempo run: 20 min easy + 30 min tempo effort + 10 min easy
      • T+D 149, 4.5% effect, T 78 F
      • time: 1:00:01
      • distance: 5.26 mi
      • tempo pace: 10:32 for 2.85 mi
      • elevation gain: 155 ft (corrected)
      • route: Rock Creek Trail
      • comments: This trail was paved. I didn't want to have to worry about footing while doing the long tempo section.
      • comments: It was suppose to rain pretty much all day...but it hadn't to this point and did not rain during the run. It was humid and steamy, but at least a little cooler and not sunny.
Saturday
  • Before lunch:
    • HIIT workout: warm-up + 3 x [(20 sec on + 20 sec rest) + 4 min rest]. Exercises:
      • high knees
      • push-ups
      • left/right hops
      • mountain climbers
      • fast feet forward/back
      • plank-ups
      • forward/back hops
      • fast feet in/out
    • Foam rolling and stretching
  • Before dinner:
    • 60 min easy on trail
      • T+D 159, 6% effect, T 88 F
      • time: 1:00:00
      • distance: 5.42 mi
      • average pace: 13:34 (GAP ave pace 13:22)
      • splits: 13:31, 13:12, 13:14, 14:07, 14:03
      • ave HR: 138 BPM - within my target range
      • elevation gain: 244 ft (corrected)
      • route: Valley Trail, Rock Creek National Park
      • comments: Still pretty tired from the tempo run the day before. In the last mile or so, had trouble keeping my HR down.
Sunday before dinner:
  • 80 min LR on trail
    • T+D 172, 8% effect, T 96 F, heat index 101 F
    • time: 1:20:00
    • distance: 5.59 mi
    • average pace: 14:19 (GAP ave pace 13:32)
    • splits: 13:50, 14:49, 14:36, 13:44, 15:11, 13:16
    • ave HR: 137 BPM - within my target range
    • elevation gain: 734 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park
    • comments: New T+D record for me! Given the hills and the T+D, I'm reasonably happy with how this run went.
    • comments: I brought 1.5 L of water + Nuun and drank it all.

Health

I had PT sessions on Monday and Wednesday. These were pretty similar to previous with exercises:
  • fire hydrants
  • donkey kicks
  • clamshells
  • side leg lifts, both abductor and adductor
  • single-leg lifts in bridge position
  • single-leg lifts laying on my stomach
  • hamstring curls
  • double-leg glute bridge on Bosu ball
  • double-leg glute bridge
  • single-leg glute bridge
  • monster walk: band around ankles and do the wide monster walk slowly back and forth across the room 2x
  • lateral walk: band around ankles and squat slightly and walk back and forth across the room 2x
  • 2x per leg of 1-min standing on one leg on squishy pad while tapping one of three cones with the other foot on command
I'm getting more efficient to hopefully get done in 90 min or fewer!

The new development this week was that I had my appointment with a podiatrist Wednesday morning. My PT had recommended it because she thought my left leg was a bit shorter than my right leg and that might be contributing to the knee pain. The podiatrist confirmed the length difference, but he said he didn't think it was probably enough to cause problems. He suggested first that I consider arch supports (more below) and then if that didn't do anything, to consider a small lift for the left leg just to see if it had an effect.

So the arch supports: he did some pretty heavy-duty taping of both of my feet to simulate what an arch support should do. He said the tape should last a few days, so I should do my normal activities and see if they made any difference - if it helped. then I could actually get some arch support. Well, the tape didn't even last through my 35-min run later that day - apparently he hadn't taken into account 100-degree sweating! LOL

The arch supports he suggested were just $60 SuperFeet supports that I could get from Amazon, so I got them delivered next day to try them. I changed them between all my shoes so that I was wearing them pretty much all the time Thursday through Saturday. Well, I really don't think that they helped my knees. In fact, the pain may be a bit worse, but of course I did have that tempo run on pavement. So I'm giving them a "no".

I'm going to take a few days with no arch supports before I try the lift.
 
Last edited:
Week of July 15 - 21, 2024

My current plan is to do a trail 5k on July 27. I signed up for it. I've been spectacularly unmotivated to train for it, no doubt because of the hot and humid weather. The heat wave did break Wednesday night, so the last part of the week was seasonable levels of heat and humidity.

Monday evening: 2-hr tennis doubles match - my partner and I lost 6-4, 7-5.

Tuesday
  • Before breakfast: core workout
    • 60-sec plank
    • 20 starfish
    • 20 dead bugs
    • 20 bird dogs
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
  • After PT:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 169, 7.5% effect, T 95 F, heat index 102 F
      • time: 40:00
      • distance: 2.84 mi
      • repeat splits: 8:43, 9:25, 9:51, 9:09, 9:08, 9:48, 10:19, 8:37, 8:48, 9:39, 9:00, 9:34, 9:40, 10:24, 8:41, 9:02, 9:27, 9:36, 9:17, 9:21, 10:11
      • elevation gain: 194 ft (corrected)
      • route: neighborhood loop 1
      • comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.
      • comments; GETTING REALLY TIRED OF THIS T+D!
Tuesday
  • Before breakfast:
    • Workout 2
      • 3 x 5 each leg - one-leg squats on bench
      • superset
        • 3 x 5 each arm - one-arm rows on bench with 30 lb
        • 3 x 5 push-ups with 20-lb vest
      • 3 x 5 each leg - Bulgarian split-squats with 20 lb
      • superset
        • 3 x 5 parallel-bar dips
        • 3 x 5 supermans with 5-s hold
    • Foam rolling and stretching
  • After work: walk on treadmill
    • time: 1:26:14
    • distance: 4.8 mi
    • ave pace: 17:58
    • incline: 15 min at 4%, 15 min at 3%, 15 min at 2%, 15 min at 1%, rest at 0%
    • comments: We were getting thunderstorms that broke the heat wave. Thank goodness!
Thursday
  • Before breakfast:
    • Short core workout
      • 60-sec plank with 20-lb vest
      • 2 x 10 standing trunk rotations with 30 lb
      • comments: These were from "Training for the Uphill Athlete"
    • Foam rolling and stretching
  • After work:
    • 60 min easy on trail
      • T+D 146, 4% effect, T 83 F
      • time: 1:00:01
      • distance: 4.52 mi
      • average pace: 13:17 (GAP ave pace 13:07)
      • splits: 13:21, 13:07, 13:15, 13:33, 13:02
      • ave HR: 135 BPM - within my target range
      • elevation gain: 240 ft (corrected)
      • route: Valley Trail, Rock Creek National Park
      • comments: This didn't feel as good as was hoping it was, given that the T+D was over 20 degrees lower than my previous run!
Friday after work:
  • Tempo intervals on trail: 15 min easy + 2 x (8 min tempo + 2 min walk) + 15 min easy
    • T+D 145, 4% effect, T 55 F
    • time: 50:02
    • distance: 3.89 mi
    • repeat splits: 11:08, 10:50
    • elevation gain: 240 ft (corrected)
    • route: Northwest Branch Trail
    • comments: I could've wished my pace was a bit faster, but honestly it wasn't too much slower than when I did the 30 min the week before on pavement.
Saturday before dinner:
  • 90 min easy on trail
    • T+D 145, 4% effect, T 74 F, rain most of the time
    • time: 1:30:00
    • distance: 5.52 mi
    • average pace: 13:48 (GAP ave pace 13:29)
    • splits: 13:41, 13:25, 14:26, 14:37, 13:28, 13:27, 13:17
    • ave HR: 135 BPM - within my target range
    • elevation gain: 404 ft (corrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: The rain was more annoying than refreshing since the T+D was still about the same. I got just as wet from sweating last week!
    • comments: I was seriously not motivated for this run.
Sunday afternoon: walk with my husband
  • T +D ~145, 4% effect, T 90 F
  • time: 1:57:58
  • distance: 6.02 mi
  • ave pace: 19:35
  • elevation gain: 192 ft (corrected)
  • comments: Hoping a relatively easy day is restorative.


Health

Last week, I had tried arch supports at the suggestion of the podiatrist. They didn't seem to help. The next thing was the heel lift for my left leg. He gave me a 1/4-cm cork lift. I wore it Friday - Sunday (though the long walk), and I don't think it helped my knees. He gave me a couple layers of adhesive felt that I could use to increase the lift incrementally, but I'm not sure if I'm going to try that or not.

The improvement in my knee pain has sort of plateaued, and I don't know whether that's because I'm also messing with these other suggestions from the podiatrist or if it's indicative.

I had PT on Tuesday afternoon. We went through the same exercises as I listed in my previous post.

My second PT session for the week was Friday morning. The PT agreed that my progress has slowed down, so she changed up the exercises to be more functional. This is what I did:
  • 2 x 20 with 5-sec hold - clamshells (each leg) with band
  • 2 x 20 with 5-sec hold - fire hydrants (each leg) with band
  • 2 x 20 with 5-sec hold - donkey kicks (each leg) with band
  • 4 laps of monster walks with band
  • 4 laps of lateral walks with band
  • 2x per leg of 1-min standing on one leg on squishy pad while tapping one of three cones with the other foot on command
  • 20 double-leg presses on machine with 40 lb
  • 10 (each leg) hamstring curls on cable machine with 10 lb
  • 10 wall squats, using a large exercise ball to help slide up/down, 2-sec hold
Only the last three exercises were new, but they did make me sort in odd places around the knees! Accessory muscles, I guess.

All week, even before the Friday PT, I was just feeling sore and very stiff, especially in the knees and upper hamstrings/quads. Squatting a bit just to pick up something off the floor was very frustrating - I felt a million years old. But hopefully this will all work through, and I'll start making progress on the knees again soon.
 
Is your PT doing anything with you besides exercises? things like massage or dry needling? I am usually shown a few exercises in the session, very really am i doing my exercises as part of my session. During my session i get dry needling, massage, stretching. Things to improve my range of motion. '

You might be and just don't address them but i am only ever doing a few of my exercises when i see my PT. it is mostly work. I have been seeing my PT for 3 years now.
 
Is your PT doing anything with you besides exercises? things like massage or dry needling? I am usually shown a few exercises in the session, very really am i doing my exercises as part of my session. During my session i get dry needling, massage, stretching. Things to improve my range of motion. '

You might be and just don't address them but i am only ever doing a few of my exercises when i see my PT. it is mostly work. I have been seeing my PT for 3 years now.
I said in the first few posts about it that they are also doing mobilization of the kneecap and ice + TENS each visit. There has been no change over time for that, so I haven't mentioned it every time. Sometimes they scrape one of my muscles.
 














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