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

Aww, I love the roads that are closed to traffic on weekends (hi Beach Dr!) 😂
I am farther north than you, of course. They used to close from Connecticut Avenue through Knowles Avenue (going north in Maryland), but apparently they no longer close from Conn to Cedar Ln, which is about 2/3 of a mile no longer closed. Annoying, but luckily it wasn't very busy.
 
I am farther north than you, of course. They used to close from Connecticut Avenue through Knowles Avenue (going north in Maryland), but apparently they no longer close from Conn to Cedar Ln, which is about 2/3 of a mile no longer closed. Annoying, but luckily it wasn't very busy.
Oh yeah, I'll get up to a part that's not closed anymore if I run more than about 12 miles, but like you said, not much traffic and plenty of people still running/biking on the road.
 
Week of Jan. 20 - 26, 2025

I've finished my base-building, and this was the fifth week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

Last week, I started a 30-day plank challenge with some Garmin friends. It's supposed to start at 20 sec and work up to 3 min. I can already do a 60-sec plank with a 20-lb vest, so I'm adding 60 sec + 20-lb vest to everything, so in principle I will get up to 4 minutes with 20 lb.

Last Sunday when I wrote my journal entry, we were getting rain/sleet. That changed to a wet snow in late afternoon and early evening. We only got an inch or so, but unfortunately the temperature just plummeted after that, freezing it into a layer of ice. Lots of people hadn't cleared their sidewalks before it turned to ice, and then they didn't do it after that, so things were really bad. I changed some runs and re-arranged things so that I didn't run Mon - Wed.

As I currently write this (Jan. 26), we're well above freezing and we will be for the next several days, so hopefully we'll finally get rid of the ice and snow!

Monday
  • Before breakfast:
    • Plank Challenge - Day 7 - 1:40 + 20-lb vest
    • Workout 1
      • 3 x 5 - suitcase squats with 62.5 lb + 20-lb vest
      • superset
        • 3 x 1 - unassisted chin-ups
        • 3 x 5 - lat pull-downs with 49-lb bands
        • 3 x 5 - bench presses with 62.5 lb
      • 3 x 5 - Romanian deadlifts with 62.5 lb
      • superset
        • 3 x 5 - shoulder presses with 47.5 lb
        • 3 x 5 - pull-aparts with 13-lb band
  • After work: power hiking hills on treadmill
    • time: 1:26:03
    • distance: 4.54 mi
    • ave pace: 18:57
    • elevation gain: 1649 ft
      • 5 min: 3.0 mph, 2 - 10% incline
      • 5 min: 15% incline
      • 5 min: 3.1 mph, 14%
      • 5 min: 13%
      • 5 min: 3.2 mph, 12%
      • 5 min: 11%
      • 5 min: 3.3 mph, 10%
      • 5 min: 9%
      • 5 min: 3.4 mph, 8%
      • 5 min: 7%
      • 5 min: 3.5 mph, 6%
      • 5 min: 5%
      • 5 min: 3.6 mph, 4%
      • 5 min: 3%
      • 12 min: 3.0 mph, 0%
      • rest: 2.5 mph
    • comments: I swapped this in from the plan for the next week and moved this week's stairs workout to next week because of the ice outside.
Tuesday
  • Before breakfast:
    • Core workout
      • 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: walk on treadmill
    • time: 1:26:34
    • distance: 4.73 mi
    • ave pace: 18:18
    • incline: 0%
Wednesday
  • Before breakfast: Plank Challenge - Day 9 - 1:50 + 20-lb vest
  • After work: power hiking hills on treadmill
    • time: 43:59
    • distance: 2.22 mi
    • ave pace: 19:49
    • elevation gain: 1169 ft
      • 5 min: 3.0 mph, 2 - 10% incline
      • 5 min: 15% incline
      • 5 min: 3.1 mph, 14%
      • 5 min: 13%
      • 5 min: 3.2 mph, 12%
      • 5 min: 11%
      • 5 min: 3.3 mph, 10%
      • 5 min: 9%
      • rest: 2.5 mph, 0%
    • comments: I was planning to duplicate Monday's workout but I had too much work to do in the evening, so I cut it in half.
Thursday
  • Before breakfast: Plank Challenge - Day 10 - 1:50 + 20-lb vest
  • After work:
    • 40 min easy
      • T+D 38, no effect, T 26 F, WC 23 F - windy!
      • time: 40:00
      • distance: 3.22 mi
      • average pace: 12:25 (GAP ave pace: 12:13)
      • splits: 12:33, 12:30, 12:12, 12:19
      • ave HR: 131 BPM - within my target range
      • elevation gain: 206 ft (corrected)
      • route: neighorhood loop 1
      • comments: The sidewalks were about 75% clear and 25% TOTAL ICE. Sigh. I wore my microspikes and still had to be really careful on the icy parts. Ideally, I would have done my hill repeats in this run, but that didn't seem like a good idea.
Friday
  • Before breakfast:
    • Plank Challenge - Day 11 - 2:00 + 20-lb vest
    • Core workout
      • 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:
    • 50 min easy on trail
      • T+D 51, no effect, T 34 F, WC 20 F - windy!
      • time: 50:01
      • distance: 4.13 mi
      • average pace: 12:07 (GAP ave pace: 12:05)
      • splits: 12:03, 12:18, 11:59, 12:09, 11:56
      • ave HR: 138 BPM - within my target range
      • elevation gain: 121 ft (corrected)
      • route: Sligo Creek Trail
      • comments: I was planning on 60 min, but I ran late at work and didn't have time before sunset.
      • comments: This trail is paved, so I wouldn't normally call it a "trail run", but it was about 90% covered in packed snow with a layer of ice in many places. I wore my microspikes.
Saturday
  • Before lunch:
    • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
      • Fast feet forward/back in ladder
      • Forward/back hop
      • Fast feet in/out in ladder
      • Sprint/backpedal
      • Fast feet forward through ladder
      • Left/right hop
      • Fast feet sideways through ladder
      • Side shuffle
      • comments: This used my agility ladder.
    • Foam rolling and stretching
  • Before dinner:
    • 70 min easy on trail
      • T+D 52, no effect, T 37 F, WC 30 F - windy!
      • time: 1:10:01
      • distance: 5.05 mi
      • average pace: 13:53 (GAP ave pace: 12:57)
      • splits: 13:33, 14:37, 13:55, 14:15, 13:08
      • ave HR: 133 BPM - within my target range
      • elevation gain: 649 ft (corrected)
      • route: Western Ridge Trail, Rock Creek National Park
      • comments: I knew the trail would still be snow-covered, but since we got several degrees above freezing, I was hoping the top layer would be softened. NOPE! The packed snow was still really icy, and I did some skating even in my microspikes. Going downhill on that was a bit nerve-wracking, but I just took it slow.
      • All of the photos have the trail in them (in case you can't tell) except the one with the woodpecker.20250125_162436.jpg20250125_170013.jpg20250125_164835.jpg20250125_164024.jpg20250125_163852.jpg20250125_162445.jpg
Sunday
  • Before lunch: Plank Challenge - Day 13 - 2:10 + 20-lb vest
  • Before dinner:
    • 100 min LR on trail
      • T+D 66, no effect, T 46 F, breezy
      • time: 1:40:00
      • distance: 7.33 mi
      • average pace: 13:38 (GAP ave pace: 13:23)
      • splits: 12:53, 12:52, 13:49, 16:33, 13:51, 13:32, 12:19, 12:31
      • ave HR: 138 BPM - within my target range
      • elevation gain: 514 ft (corrected)
      • route: Valley Trail, Rock Creek National Park
      • comments: The trail was still packed snow, but with the higher temperatures, the top layer was softening and it was mostly pretty good with my microspikes. There were still some steep slippery parts that I did slowly, but overall much better than the day before.20250126_162745.jpg20250126_160811.jpg20250126_160043.jpg20250126_153409.jpg
Total training time: 6 h 10 m
Total training distance: 26.49 mi
Total training elevation gain: 4308 ft
(Not counting activities outside of my training plan.)



Health

On Wednesday morning, I went back to physical therapy for my knees for the first time in a month. I changed organizations in order to follow the therapist I had liked. It's definitely a slicker organization. My knees haven't been too horrible lately, except that the microspikes make them unhappy. At any rate, she updated my home exercises and told me to do them on days that I don't run...that's only two days a week, usually. She also gave me a few dynamic stretches to do before I run. Because her schedule (and my schedule) are really busy, I'm not getting back there until Feb. 10, but then I did schedule weekly visits for over a month. So we'll see how that goes!
 
Last edited:
Week of Jan. 27 - Feb. 2, 2025

I've finished my base-building, and this was the sixth week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

Two weeks ago, I started a 30-day plank challenge with some Garmin friends. It's supposed to start at 20 sec and work up to 3 min. I can already do a 60-sec plank with a 20-lb vest, so I'm adding 60 sec + 20-lb vest to everything, so in principle I will get up to 4 minutes with 20 lb.

The snow is gone! Yay!

Monday
  • Before breakfast:
    • Plank Challenge - Day 14 - 2:10 + 20-lb vest
    • Knee PT exercises
    • Foam rolling and stretching
  • After work: walking on treadmill
    • time: 1:27:04
    • distance: 4.8 mi
    • ave pace: 18:08
    • incline: 0%
    • comments: First day of classes for the semester!
Tuesday
  • Before breakfast:
    • Plank Challenge - Day 15 - 2:20 + 20-lb vest
    • Workout 2
      • 3 x 5 each leg - one-leg squats on bench
      • superset
        • 3 x 5 each arm - one-arm rows on bench with 33.75 lb
        • 3 x 5 - push-ups with 20-lb vest
      • superset
        • 3 x 5 each leg - surrender squats
        • 3 x 5 - parallel-bar dips
        • 3 x 5 - supermans with 5-s hold
  • After work:
    • 25min easy + 15 min stairs
      • T+D 67, no effect, T 45 F
      • time: 40:16
      • run distance: 1.97 mi
      • average pace: 12:44
      • splits: 12:49, 12:38
      • ave HR: 132 BPM - within my target range
      • route: HS track
      • stair elevation gain: 48 floors x 13 ft = 672 ft
      • route: stairs outside HS
      • comments: The stairs were easier than I expected. It was 15 stairs up, then I came down and repeated.
      • comments: I walked up and down these at a deliberate pace. I'm not planning to run stairs because of my general lack of coordination, plus knee issues.
Wednesday
  • Before breakfast: foam rolling and stretching
  • In evening: 2-hr tennis doubles round-robin
Thursday
  • Before breakfast: Plank Challenge - Day 17 - 2:20 + 20-lb vest
  • After work:
    • 60 min easy
      • T+D 75, no effect, T 46 F
      • time: 1:00:01
      • distance: 4.95 mi
      • average pace: 12:07 (GAP ave pace: 11:59)
      • splits: 11:58, 12:01, 12:12, 12:04, 12:22
      • ave HR: 131 BPM - within my target range
      • elevation gain: 311 ft (corrected)
      • route: neighborhood loop 1
      • comments: Did three 20-s uphill strides after the run was completed.
Friday
  • Before breakfast:
    • Plank Challenge - Day 18 - 2:30 + 20-lb vest
    • Core workout
      • 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 work:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 96, no effect, T 48 F, light rain the whole time
      • time: 40:00
      • distance: 2.98 mi
      • repeat splits: 8:49, 8:28, 8:10, 8:30, 8:50, 9:34, 9:29, 8:07, 8:31, 8:49, 8:47, 8:48, 9:02, 9:33, 7:44, 8:45, 9:04, 8:32, 8:58, 9:32, 9:41
      • elevation gain: 206 ft (corrected)
      • route: neighborhood loop 1
Saturday
  • Before lunch:
    • Plank Challenge - Day 19: 2:30 + 20-lb vest
    • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
      • Fast feet forward/back in ladder
      • Forward/back hop
      • Fast feet in/out in ladder
      • Sprint/backpedal
      • Fast feet forward through ladder
      • Left/right hop
      • Fast feet sideways through ladder
      • Side shuffle
      • comments: This used my agility ladder.
    • Foam rolling and stretching
  • Before dinner:
    • 80 min easy on trail
      • T+D 61, no effect, T 45 F, breezy
      • time: 1:20:00
      • distance: 6.09 mi
      • average pace: 13:08 (GAP ave pace: 12:24)
      • splits: 13:33, 13:52, 13:04, 12:50, 13:20, 12:20, 11:29
      • ave HR: 138 BPM - within my target range
      • elevation gain: 769 ft (corrected)
      • route: Western Ridge Trail, Rock Creek National Park
      • comments: No snow! And not as muddy as I expected.
      • comments: This was a "deliberate downhill" run, where I tried to keep up a good (easy) pace on the downhills rather than coasting on them. I haven't done one of these in awhile because of the darned snow.20250201_163703.jpg20250201_163455.jpg20250201_162410.jpg20250201_160547.jpg
Sunday before dinner:
  • 120 min LR on trail
    • T+D 61, no effect, T 35 F, WC 29 F
    • time: 2:00:00
    • distance: 8.54 mi
    • average pace: 14:03 (GAP ave pace 13:35)
    • splits: 13:00, 12:59, 14:01, 16:34, 16:01, 14:38, 13:17, 12:49, 12:25
    • ave HR: 136 BPM - within my target range
    • elevation gain: 558 ft (corrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: The mile before and after my turn-around point is much more technical and steep/short hills, which really slows me down.20250202_161849.jpg20250202_155437.jpg20250202_154510.jpg20250202_154406.jpg20250202_154400.jpg
Total training time: 5 h 40 m
Total training distance: 24.53 mi
Total training elevation gain: 2516 ft
(Not counting activities outside of my training plan.)




Health

The microspikes all last week made my knees unhappy. That's continuing this week, but hopefully now that I'm off the microspikes (hopefully for the rest of the season!), things will improve.
 
Week of Feb. 3 - 9, 2025

I've finished my base-building, and this was the seventh week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

Three weeks ago, I started a 30-day plank challenge with some Garmin friends. It's supposed to start at 20 sec and work up to 3 min. I can already do a 60-sec plank with a 20-lb vest, so I'm adding 60 sec + 20-lb vest to everything, so in principle I will get up to 4 minutes with 20 lb.

This week took a big left turn on Friday... readers of my training log may remember that my mother broke her hip in August 2021. The surgeon decided the break wasn't so bad and put in three screws to repair it rather than doing a hip replacement. Counterintuitively, the recovery from a repair is a lot longer than for a replacement because you have to be careful not to do anything to affect the placement of the screws. Before the break, my mother had been very active with a lot of walking. By the time she could walk on the repaired hip, it was well into fall and she couldn't really walk outside, so she ended up not getting a lot of strength back in it.

Since then, she has had a lot of pain in the area where the screws are. All x-rays, etc., show that the fracture itself healed well and the screws are fine - they just cause pain. Too much for her to really get back with her walking. She finally decided to get the hip completely replaced (and by the best surgeon in the area). Great!

The issue is that my mother and sister live next door to each other and I live out of state. I asked when they were planning the surgery if they needed me to come stay for awhile....no, it's supposed to be a much easier surgery with a faster recovery. So they didn't consult with me about WHEN the surgery was happening. Sigh.

Turns out that while the recovery IS easier for a full hip replacement, my mother is now over 4 years older and the recovery is still a big hassle. She CAN and did put all weight on that leg the day after the surgery and is walking without a big hassle with a walker. But she's not supposed to bend at the waist/hips more than 90 degrees and she's SO weak. So, the recovery has been a hassle and my sister was quickly overwhelmed...so can I come for awhile? Well....that's difficult at the last minute. I changed what I could, and came over Friday afternoon and I'll be leaving Monday morning. At least it will give my sister a break.

But it changed around a lot of my training issues unexpectedly. And it's frustrating because it's not like I don't want to help, but PLANNING, please. I was supposed to do a 140-min LR on trails this weekend, but there was no way anything like that was happening between taking care of my mother and the weather conditions. I have consulted with @DopeyBadger for suggestions on altering my plans to get back on track.

Aside: imagine trying to get dressed without bending at the waist/hips more than 90 degrees. My mother has several special devices to help her do things like put her socks on (without bending at the waist!) and putting her pants on over her feet, etc., but it creates a huge extra hassle, especially since she's still very weak. And just trying to remember not to bend too much is very hard!

Monday
  • Before breakfast:
    • Plank Challenge - Day 21: 2:40 + 20-lb vest
    • Knee PT exercises
    • Foam rolling and stretching
  • After work: walk on treadmill
    • time: 1:26:35
    • distance: 4.68 mi
    • ave pace: 18:30
    • incline: 0%
Tuesday
  • Before breakfast:
    • Plank Challenge - Day 22: 2:40 + 20-lb vest
    • Workout 3
      • 3 x 5 each leg - reverse lunges
      • superset
        • 3 x 5 - prone lat pulls with 49-lb bands
        • 3 x 5 - overhead pull-overs with 33.75 lb
      • 3 x 5 each leg - bench step-ups 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:
    • 40 min tempo ramps
      • T+D 71, no effect, T 46 F, windy
      • time: 40:00
      • distance: 3.58 mi
      • average pace: 11:11 (GAP ave pace: 11:07)
      • splits: 11:35, 11:13, 11:01, 10:40
      • elevation gain: 274 ft (corrected)
      • route: neighborhood loop 2
Wednesday
  • Before breakfast:
    • Plank Challenge - Day 23: 3:00 + 20-lb vest
    • Core workout
      • 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
    • 60 min easy
      • T+D 54, no effect, T 36 F, WC 31 F
      • time: 1:00:01
      • distance: 5.03 mi
      • average pace: 11:56 (GAP ave pace: 11:45)
      • splits: 12:00, 11:56, 11:47, 11:56, 12:04, 10:56
      • ave HR: 137 BPM - within my target range
      • elevation gain: 329 ft (corrected)
      • route: neighborhood loop 1
Thursday
  • Before breakfast:
    • Plank Challenge - Day 24: 3:10 + 20-lb vest
    • Workout 1
      • 3 x 5 - suitcase squats with 62.5 lb + 20-lb vest
      • superset
        • 3 x 1 - unassisted chin-ups
        • 3 x 5 - lat pull-downs with 49-lb bands
        • 3 x 5 - bench presses with 62.5 lb
      • 3 x 5 - Romanian deadlifts with 62.5 lb
      • superset
        • 3 x 5 - shoulder presses with 47.5 lb
        • 3 x 5 - band pull-aparts with 13-lb band
    • Foam rolling and stretching
  • After work:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 85, no effect, T 43 F
      • time: 40:00
      • distance: 3.03 mi
      • repeat splits: 8:34, 7:19, 8:06, 8:10, 8:39, 9:23, 9:22, 7:47, 8:21, 8:33, 8:11, 89:58, 9:42, 9:18, 7:48, 8:44, 9:01, 8:57, 9:35, 9:38, 9:30
      • elevation gain: 209 ft (corrected)
      • route: neighborhood loop 1
Friday before breakfast:
  • 60 min easy on trail
    • T+D 64, no effect, T 44 F, very windy
    • time: 1:00:03
    • distance: 4.44 mi
    • average pace: 13:32 (GAP ave pace: 12:46)
    • splits: 13:42, 14:08, 13:28, 13:12, 12:39
    • ave HR: 133 BPM - within my target range
    • elevation gain: 598 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park
    • comments: Very low energy. I don't normally do an evening run followed by a morning run, but this was due to my unexpected travel.
Saturday before breakfast:
  • 50 min easy
    • T+D 28, no effect, T 16 F, WC 11 F - windy
    • time: 49:59
    • distance: 4.0 mi
    • average pace: 12:29 (GAP ave pace: 12:27)
    • splits: 12:46, 12:37, 12:17, 12:18
    • ave HR: 123 BPM - within my target range
    • elevation gain: 228 ft (corrected)
    • route: Tanglewood development
    • comments: I started this shortly after 5am because we had a very busy day with family stuff and we were supposed to get snow/ice in the afternoon.
Sunday before lunch:
  • 50 min easy
    • T+D 50, no effect, T 26 F, WC 18 F - windy
    • time: 50:00
    • distance: 4.11 mi
    • average pace: 12:11 (GAP ave pace: 12:08)
    • splits: 12:34, 12:12, 11:58, 12:01, 12:00
    • ave HR: 128 BPM - within my target range
    • elevation gain: 225 ft (corrected)
    • route: Tanglewood development
    • comments: We got about 2 inches of snow followed by a big layer of ice the previous afternoon. I waited to run to give the plows time to get through the development. They also put down lots of salt so that any remaining snow was mushy and not icy.
Total training time: 5 h
Total training distance: 24.19 mi
Total training elevation gain: 1635 ft
(Not counting activities outside of my training plan.)


Health

Still some unhappy knees, but not worse than they've been. But I made a decision not to bring my microspikes because my knees have definitely not liked them this year.
 
I hope your mom recovers quickly! It sucks that you had to travel last-minute, but I'm sure your mom and sister appreciated your help!
 
Week of Feb. 3 - 9, 2025

I've finished my base-building, and this was the seventh week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

Three weeks ago, I started a 30-day plank challenge with some Garmin friends. It's supposed to start at 20 sec and work up to 3 min. I can already do a 60-sec plank with a 20-lb vest, so I'm adding 60 sec + 20-lb vest to everything, so in principle I will get up to 4 minutes with 20 lb.

This week took a big left turn on Friday... readers of my training log may remember that my mother broke her hip in August 2021. The surgeon decided the break wasn't so bad and put in three screws to repair it rather than doing a hip replacement. Counterintuitively, the recovery from a repair is a lot longer than for a replacement because you have to be careful not to do anything to affect the placement of the screws. Before the break, my mother had been very active with a lot of walking. By the time she could walk on the repaired hip, it was well into fall and she couldn't really walk outside, so she ended up not getting a lot of strength back in it.

Since then, she has had a lot of pain in the area where the screws are. All x-rays, etc., show that the fracture itself healed well and the screws are fine - they just cause pain. Too much for her to really get back with her walking. She finally decided to get the hip completely replaced (and by the best surgeon in the area). Great!

The issue is that my mother and sister live next door to each other and I live out of state. I asked when they were planning the surgery if they needed me to come stay for awhile....no, it's supposed to be a much easier surgery with a faster recovery. So they didn't consult with me about WHEN the surgery was happening. Sigh.

Turns out that while the recovery IS easier for a full hip replacement, my mother is now over 4 years older and the recovery is still a big hassle. She CAN and did put all weight on that leg the day after the surgery and is walking without a big hassle with a walker. But she's not supposed to bend at the waist/hips more than 90 degrees and she's SO weak. So, the recovery has been a hassle and my sister was quickly overwhelmed...so can I come for awhile? Well....that's difficult at the last minute. I changed what I could, and came over Friday afternoon and I'll be leaving Monday morning. At least it will give my sister a break.

But it changed around a lot of my training issues unexpectedly. And it's frustrating because it's not like I don't want to help, but PLANNING, please. I was supposed to do a 140-min LR on trails this weekend, but there was no way anything like that was happening between taking care of my mother and the weather conditions. I have consulted with @DopeyBadger for suggestions on altering my plans to get back on track.

Aside: imagine trying to get dressed without bending at the waist/hips more than 90 degrees. My mother has several special devices to help her do things like put her socks on (without bending at the waist!) and putting her pants on over her feet, etc., but it creates a huge extra hassle, especially since she's still very weak. And just trying to remember not to bend too much is very hard!

Monday
  • Before breakfast:
    • Plank Challenge - Day 21: 2:40 + 20-lb vest
    • Knee PT exercises
    • Foam rolling and stretching
  • After work: walk on treadmill
    • time: 1:26:35
    • distance: 4.68 mi
    • ave pace: 18:30
    • incline: 0%
Tuesday
  • Before breakfast:
    • Plank Challenge - Day 22: 2:40 + 20-lb vest
    • Workout 3
      • 3 x 5 each leg - reverse lunges
      • superset
        • 3 x 5 - prone lat pulls with 49-lb bands
        • 3 x 5 - overhead pull-overs with 33.75 lb
      • 3 x 5 each leg - bench step-ups 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:
    • 40 min tempo ramps
      • T+D 71, no effect, T 46 F, windy
      • time: 40:00
      • distance: 3.58 mi
      • average pace: 11:11 (GAP ave pace: 11:07)
      • splits: 11:35, 11:13, 11:01, 10:40
      • elevation gain: 274 ft (corrected)
      • route: neighborhood loop 2
Wednesday
  • Before breakfast:
    • Plank Challenge - Day 23: 3:00 + 20-lb vest
    • Core workout
      • 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
    • 60 min easy
      • T+D 54, no effect, T 36 F, WC 31 F
      • time: 1:00:01
      • distance: 5.03 mi
      • average pace: 11:56 (GAP ave pace: 11:45)
      • splits: 12:00, 11:56, 11:47, 11:56, 12:04, 10:56
      • ave HR: 137 BPM - within my target range
      • elevation gain: 329 ft (corrected)
      • route: neighborhood loop 1
Thursday
  • Before breakfast:
    • Plank Challenge - Day 24: 3:10 + 20-lb vest
    • Workout 1
      • 3 x 5 - suitcase squats with 62.5 lb + 20-lb vest
      • superset
        • 3 x 1 - unassisted chin-ups
        • 3 x 5 - lat pull-downs with 49-lb bands
        • 3 x 5 - bench presses with 62.5 lb
      • 3 x 5 - Romanian deadlifts with 62.5 lb
      • superset
        • 3 x 5 - shoulder presses with 47.5 lb
        • 3 x 5 - band pull-aparts with 13-lb band
    • Foam rolling and stretching
  • After work:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 85, no effect, T 43 F
      • time: 40:00
      • distance: 3.03 mi
      • repeat splits: 8:34, 7:19, 8:06, 8:10, 8:39, 9:23, 9:22, 7:47, 8:21, 8:33, 8:11, 89:58, 9:42, 9:18, 7:48, 8:44, 9:01, 8:57, 9:35, 9:38, 9:30
      • elevation gain: 209 ft (corrected)
      • route: neighborhood loop 1
Friday before breakfast:
  • 60 min easy on trail
    • T+D 64, no effect, T 44 F, very windy
    • time: 1:00:03
    • distance: 4.44 mi
    • average pace: 13:32 (GAP ave pace: 12:46)
    • splits: 13:42, 14:08, 13:28, 13:12, 12:39
    • ave HR: 133 BPM - within my target range
    • elevation gain: 598 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park
    • comments: Very low energy. I don't normally do an evening run followed by a morning run, but this was due to my unexpected travel.
Saturday before breakfast:
  • 50 min easy
    • T+D 28, no effect, T 16 F, WC 11 F - windy
    • time: 49:59
    • distance: 4.0 mi
    • average pace: 12:29 (GAP ave pace: 12:27)
    • splits: 12:46, 12:37, 12:17, 12:18
    • ave HR: 123 BPM - within my target range
    • elevation gain: 228 ft (corrected)
    • route: Tanglewood development
    • comments: I started this shortly after 5am because we had a very busy day with family stuff and we were supposed to get snow/ice in the afternoon.
Sunday before lunch:
  • 50 min easy
    • T+D 50, no effect, T 26 F, WC 18 F - windy
    • time: 50:00
    • distance: 4.11 mi
    • average pace: 12:11 (GAP ave pace: 12:08)
    • splits: 12:34, 12:12, 11:58, 12:01, 12:00
    • ave HR: 128 BPM - within my target range
    • elevation gain: 225 ft (corrected)
    • route: Tanglewood development
    • comments: We got about 2 inches of snow followed by a big layer of ice the previous afternoon. I waited to run to give the plows time to get through the development. They also put down lots of salt so that any remaining snow was mushy and not icy.
Total training time: 5 h
Total training distance: 24.19 mi
Total training elevation gain: 1635 ft
(Not counting activities outside of my training plan.)


Health

Still some unhappy knees, but not worse than they've been. But I made a decision not to bring my microspikes because my knees have definitely not liked them this year.
Sorry to hear about your mother here’s hoping for a good and not too prolonged recovery 🤞
 
Week of Feb. 10 - 16, 2025

I've finished my base-building, and this was the eighth week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201 So....last week (Feb. 3 - 9) was supposed to be a "continuing to build" week and this week was supposed to be a cut-back week, but because I needed to travel with my mother's issues and the funeral, I swapped them and made some adjustments to future weeks after consulting with @DopeyBadger .
But now, my long run day for this week - which was now a big run instead of cut-back - has been cruelly sabotaged by high winds, with gusts 50 - 60mph throughout the afternoon. My husband is very much opposed to me running through a forest in those conditions. (It would also have been extremely muddy since we got about an inch of rain in the 24 hours preceding.) He really doesn't want me running anywhere outside since the NWS is saying things like "stay on the first floor of your house and away from windows" (really? so overly dramatic). So I feel like I can't get a break with training - this is not my usual thing, at all. I'm usually right on top of all my training with only small adjustments. And we may get more snow later this week!

An update on my mother: she is doing great. I think that the initial problems were just a hiccough and now she's proceeding along quite well in her recovery. And not making so much work for my sister. So this is good.

Monday evening: walk on treadmill
  • time: 44:05
  • distance: 2.53 mi
  • ave pace: 17:26
  • incline: 0%
  • comments: I did this after driving home in the morning from my mother's, catching a Zoom meeting, and then going to my PT. Sigh.
Tuesday
  • Before breakfast:
    • Knee PT exercises
    • Foam rolling and stretching
  • After work: Power hiking hills on treadmill
    • time: 1:32:36
    • distance: 5.0 mi
    • ave pace: 18:37
    • elevation gain: 2660 ft
      • 5 min: 3.0 mph, 2 - 10% incline
      • 10 min: 15% incline
      • 10 min: 3.1 mph, 14%
      • 10 min: 3.2 mph, 13%
      • 10 min: 3.3 mph, 12%
      • 10 min: 3.4 mph, 11%
      • 5 min: 10%
      • 5 min: 3.5 mph
      • 10 min: 9%
      • 10 min: 3.6 mph, 8%
      • 5 min: 7%
      • rest: 2.5 mph, 0%
    • comments: I swapped this in from the plan for the next week and moved this week's stairs workout to next week because we were getting 6 inches of snow! And that's similar to what happened three weeks ago, when I did this swap, too.
Wednesday
  • Before dinner: walking on treadmill
    • time: 43:50
    • distance: 2.43 mi
    • ave pace: 18:02
    • incline: 0%
    • comments: Did this to get my 10k steps for the day.
  • In evening: 2-hr tennis doubles round-robin
Thursday after work:
  • 50 min easy
    • T+D 78, no effect, T 45 F, very, very windy
    • time: 50:00
    • distance: 4.21 mi
    • average pace: 11:53 (GAP ave pace: 11:49)
    • splits: 11:58, 11:53, 11:38, 12:01, 11:53
    • ave HR: 135 BPM - within my target range
    • elevation gain: 260 ft (corrected)
    • route: neighborhood loop 1
Friday
  • Before breakfast:
    • Core workout
      • 90-sec plank with 20-lb vest
      • 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:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 59, no effect, T 39 F, windy
      • time: 40:00
      • distance: 2.98 mi
      • repeat splits: 8:45, 8:48, 8:57, 8:35, 8:41, 9:24, 9:00, 8:08, 8:47, 8:36, 7:53, 8:30, 9:14, 9:23, 8:12, 8:39, 9:04, 8:58, 8:46, 8:39, 9:13
      • elevation gain: 201 ft (corrected)
      • route: neighborhood loop 1
Saturday
  • Before lunch:
    • 90 min easy on trail
      • T+D 62, no effect, T 38 F
      • time: 1:30:00
      • distance: 6.86 mi
      • average pace: 13:07 (GAP ave pace: 12:25)
      • splits: 11:52, 12:21, 13:02, 12:34, 12:33, 12:19, 12:17
      • ave HR: 134 BPM - within my target range
      • elevation gain: 887 ft (corrected)
      • route: Western Ridge Trail, Rock Creep NP
      • comments: I usually run on Saturdays before dinner, but we were supposed to get a heavy, cold rain in the afternoon, so I moved it up.
      • comments: This was a "deliberate downhills" run where I tried to keep my pace brisk on the downhills instead of coasting on them. I did kind of space out and forget sometimes. But this run was the fastest I think I've ever done on this trail, so it worked out well enough.
  • Before dinner:
    • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
      • Fast feet forward/back in ladder
      • Forward/back hop
      • Fast feet in/out in ladder
      • Sprint/backpedal
      • Fast feet forward through ladder
      • Left/right hop
      • Fast feet sideways through ladder
      • Side shuffle
      • comments: This used my agility ladder.
    • Foam rolling and stretching
Sunday before dinner:
  • 140 min easy on treadmill
    • comments: We were on a high wind warning all day with gusts to 50 - 60 mph. My husband really didn't want me to go outside to run. See above for my b$$ching.
    • time: 2:20:00
    • distance: 10.49 mi
    • average pace: 13:21
    • average HR: 130 BPM - within my target range
    • elevation gain: 511 ft
    • I looked at the elevation graph for a previous run that I did on this trail in order to get some of the hills. Converted them into times and percent gradients. But two issues. First, I only did the big hills and couldn't do all the little hills, so I lost about half of the elevation. Second, I can't do any of the downhills, which was depressing. I chose my speeds to mirror what I feel like I usually do at different part of the runs, given the hills, with the goal of averaging about 4.5 mph, which I did. Here are the hills:
      • 4:30 - 6:00: 9%
      • 12:30 - 13:30: 15%
      • 16:00 - 16:45: 12%
      • 28:10 - 29:30: 4%
      • 31:30 - 32:20: 2%
      • 35:30 - 39:20: 2%
      • 43:30 - 46:20: 3%
      • 68:50 - 71:40: 2%
      • 83:00 - 99:45: 1%
      • 103:10 - 106:50: 3%
      • 112:10 - 116:50: 3%
      • 121:40 - 130:20: 2%
      • 130:50 - 134:15: 6%
    • comments: This really, really sucked. I hate running on the treadmill. Even though it doesn't even necessarily get my heart rate way up, it feels so hard. And it's so boring, even with a movie. The plus side of having the list of hills was it gave me some goals to check off.
Total training time: 6 h 50 m
Total training distance: 29.54 mi
Total training elevation gain: 4519 ft
(Not counting activities outside of my training plan.)


Health

I had my second PT appointment on Monday, since starting up again this year with PT. The PT is happy that her new location has more extensive gym equipment, so she can do different things with me. Here are the exercises that I remember:
  • 3 x 6 each leg - single leg presses on machine with 100 lb
  • 3 x 10 - half-squat cable pull-backs and forward - not sure how much resistance it was, but a lot
  • 2 x 10 each leg - bench step-ups with 10 lb, foot slightly turned out
  • 2 x 10 each leg - pistol squats on step, to have hanging heel touch the ground, foot slightly turned out
  • 2 x 10 each leg - a sort of airplane yoga pose, but opening and closing the hip - this is not a good description, but just to remind me
  • 2 x 10 each leg - glute bridges, double leg to single leg
The idea is to strengthen specific parts of my glutes and quads (such as the VMO) that are underutilized/activated.

My knee pain has been off and on. Definitely bothering me after thel longer runs on Sat/Sun, but I think at other times not so bad and maybe improved.
 
Glad your mum is doing well. As for the wind--I would take it seriously (and I'm willing to brave weather). The thought of flying/breaking branches is something you just can't plan for (other than not running!)
 
Good news about mom. Hopefully training gets back on track, but it’s ok to make adjustments, stuff happens.
 
Week of Feb. 17 - 23, 2025

I've finished my base-building, and this was the ninthweek of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201 I've had to re-arrange some of the long runs - see last week's entry, but things seem to be moving along ok.

Monday
  • Before breakfast:
    • Knee PT exercises
    • Foam rolling and stretching
  • Evening: 2-hr tennis doubles match - my partner and I lost 6-3, 6-2.
Tuesday
  • Before breakfast:
    • Core workout
      • 90-sec plank with 20-lb vest
      • 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:
    • 20min easy + 20 min stairs
      • T+D 30, no effect, T 30 F. WC 23 F - very windy!
      • time: 40:59
      • run distance: 1.65 mi
      • average pace: 12:08
      • splits: 12:17, 11:55
      • ave HR: 134 BPM - within my target range
      • route: HS track
      • stair elevation gain: 81 floors x 13 ft = 1053 ft
      • route: stairs outside HS
      • comments: It was 15 stairs up, then I came down and repeated. In my last workout like this, in 15 min of stairs I got 48 floors, so my pace on the stairs really improved this time, and I wasn't even trying to do that.
      • comments: I walked up and down these at a deliberate pace. I'm not planning to run stairs because of my general lack of coordination, plus knee issues.
Wednesday after work:
  • 60 min easy
    • T+D 35, no effect, T 24 F. WC 19 F - windy!
    • time: 1:00:01
    • distance: 5.05 mi
    • average pace: 11:53 (GAP ave pace: 11:57)
    • splits: 12:07, 11:58, 11:28, 11:57, 11:57, 10:35
    • ave HR: 131 BPM - within my target range
    • elevation gain: 331 ft (corrected)
    • route: neighborhood loop 1
    • comments: After the run was complete, I did six 20-sec uphill strides.
    • comments: Saw a sun pillar just before sunset!
    • 20250219_174703.jpg
Thursday
  • 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 35 lb
        • 3 x 5 - push-ups with 20-lb vest
      • superset
        • 3 x 5 each leg - surrender squats
        • 3 x 5 - parallel-bar dips
        • 3 x 5 - supermans with 5-s hold
    • Foam rolling and stretching
  • After work: walk on treadmill
    • time: 43:30
    • distance: 2.51 mi
    • ave pace: 17:20
    • incline: 0%
    • comments: I couldn't stand the thought of going outside to run in the dark in another really cold and windy night, so I pushed the run to Friday when it was supposed to be nicer.
Friday
  • Before breakfast:
    • Knee PT exercises
    • Foam rolling and stretching
  • After work:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 47, no effect, T 34 F. WC 25 F - very windy!
      • time: 40:01
      • distance: 2.92 mi
      • repeat splits: 9:16, 8:54, 8:40, 8:15, 8:17, 9:31, 9:04, 8:23, 8;38, 8:46, 8:43, 8:29, 9:04, 9:31, 7:52, 8:36, 8:58, 8:49, 8:49, 9:21, 9:09
      • elevation gain: 198 ft (corrected)
      • route: neighborhood loop 1
      • comments: Got this in before sunset, so at least the sunshine helped a bit.
Saturday
  • Before lunch:
    • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
      • Fast feet forward/back in ladder
      • Forward/back hop
      • Fast feet in/out in ladder
      • Sprint/backpedal
      • Fast feet forward through ladder
      • Left/right hop
      • Fast feet sideways through ladder
      • Side shuffle
      • comments: This used my agility ladder.
    • Foam rolling and stretching
  • Before dinner:
    • 90 min easy on trail
      • T+D 54, no effect, T 42 F
      • time: 1:30:00
      • distance: 6.93 mi
      • average pace: 12:59 (GAP ave pace: ???)
      • splits: 12:55, 13:52, 13:02, 12:48, 12:44, 13:13, 12:19
      • ave HR: 135 BPM - within my target range
      • elevation gain: 907 ft (corrected)
      • route: Western Ridge Trail, Rock Creek NP
      • comments: This is the farthest I have ever gone on this trail in 90 min! I am getting much better with speed on both the uphills and downhills.
      • comments: My Garmin had an upgrade (I realized after the fact) which seemed to make it unable to calculate the elevation grade. So my grade read 0% throughout the run and it couldn't calculate a GAP. But obviously it tracked elevation. I power cycled the watch - hopefully that will fix it. If not, I'll have to check into it on the Garmin forum.
Sunday before dinner:
  • 160 min LR on trail
    • T+D 71, no effect, T 47 F
    • time: 2:40:01
    • distance: 11.7 mi
    • average pace: 13:40 (GAP ave pace: ???)
    • splits: 14:12, 13:33, 13:30, 14:00, 12:56, 13:25, 13:01, 13:53, 13:27, 13:38, 13:40, 15:16
    • ave HR: 136 BPM - within my target range
    • elevation gain: 858 ft (corrected)
    • route: Seneca Creek Greenway
    • comments: I took 1.5 L of Nuun + water and 0.5 L water and drank most of it. I ate one Honey Stinger waffle and one sleeve of Clif Bloks.
    • comments: My Garmin is still not calculating the grade.
    • 20250223_162032.jpg20250223_155531.jpg20250223_154905.jpg20250223_151536.jpg20250223_151536.jpg20250223_145626.jpg20250223_143408.jpg20250223_142037.jpg20250223_141939.jpg20250223_132350.jpg
Total training time: 6 h 30 m
Total training distance: 28.25 mi
Total training elevation gain: 3347 ft
(Not counting activities outside of my training plan.)



Health

I had my third PT appointment on Monday, since starting up again this year with PT. The PT is happy that her new location has more extensive gym equipment, so she can do different things with me. Here are the exercises that I remember:
  • 3 x 6 each leg - single leg presses on machine with 100 lb
  • 1 x 10 - half-squat cable pull-backs and forward - not sure how much resistance it was, but a lot
  • 1 x 10 each leg - bench step-ups with 10 lb, foot slightly turned out
  • 1 x 10 each leg - a sort of airplane yoga pose, but opening and closing the hip - this is not a good description, but just to remind me
  • 2 x 10 each leg - hip thrusts with 10 lb - trying to activate my glutes better than what the glute bridges do
My knees have been more painful this week. I don't think they liked 81 floors of stairs, although at the time they didn't particularly bother me.
 
The sun pillar is so cool! And that mud!!! I mean, I'd take it right now over the 2 feet of snow still sitting in my yard and on our trails, but that's some serious boot-sucking stuff there.
 
Week of Feb. 24 - Mar. 2, 2025

I've finished my base-building, and this was the tenth week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201 This was a cut-back week.

About 10 days ago, my Garmin Epix (gen 2) got a software update that broke the on-the-fly grade calculation and the GAP calculation. Very annoying, especially since apparently these didn't work on the beta of the software, but they pushed the update anyway. Supposedly these will be fixed in the next update, but who knows when that will be. The grade is helpful for me in judging effort on inclines, so I want this by my race. I downloaded an app that puts in a data screen to show the grade and tried that out in today's (Sunday's) run, but it has a lot of issues. I guess I will have to try a different one.

Monday
  • Before breakfast:
    • Knee PT exercises
    • Foam rolling and stretching
  • After work: walk on treadmill
    • time: 44:10
    • distance: 2.51 mi
    • ave pace: 17:36
    • incline: 0%
Tuesday
  • Before breakfast:
    • Workout 3
      • 3 x 5 each leg - one-leg hip thrusts with 20 lb
      • superset
        • 3 x 5 - prone lat pulls with 49-lb bands
        • 3 x 5 - overhead pull-overs with 33.75 lb
      • 3 x 5 each leg - bench step-ups 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:
    • 50 min tempo ramps
      • T+D 95, no effect, T 59 F
      • time: 50:00
      • distance: 4.5 mi
      • average pace: 11:07 (GAP ave pace: ???)
      • splits: 11:39, 10:59, 11:03, 10:47, 11:03
      • ave HR: 138 BPM
      • elevation gain: 336 ft (corrected)
      • route: neighborhood loop 2
Wednesday
  • Before breakfast:
    • Knee PT exercises
    • Foam rolling and stretching
  • In evening: 2-hr tennis doubles round-robin
Thursday after work:
  • 50 min easy
    • T+D 104, 0.5% effect, T 59 F
    • time: 50:00
    • distance: 4.18 mi
    • average pace: 11:57 (GAP ave pace: ???)
    • splits: 12:15, 11:55, 11:48, 11:54, 11:41
    • ave HR: 133 BPM - within my target range
    • elevation gain: 277 ft (corrected)
    • route: neighborhood loop 1
Friday
  • Before breakfast:
    • Core workout
      • 90-sec plank with 20-lb vest
      • 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:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 79, no effect, T 53 F
      • time: 40:00
      • distance: 2.93 mi
      • repeat splits: 9:22, 8:52, 8:52, 9:08, 8:42, 9:14, 9:14, 8:12, 8:49, 9:04, 8:55, 8:19, 9:17, 9:27, 8:47, 9:00, 9:18, 8:44, 9:00, 9:38, 8:46
      • elevation gain: 206 ft (corrected)
      • route: neighborhood loop 1
Saturday
  • Before lunch:
    • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
      • Fast feet forward/back in ladder
      • Forward/back hop
      • Fast feet in/out in ladder
      • Sprint/backpedal
      • Fast feet forward through ladder
      • Left/right hop
      • Fast feet sideways through ladder
      • Side shuffle
      • comments: This used my agility ladder.
    • Foam rolling and stretching
  • Before dinner:
    • 70 min easy on trail
      • T+D 81, no effect, T 59 F. Very, very windy!
      • time: 1:10:00
      • distance: 5.37 mi
      • average pace: 13:02 (GAP ave pace: ???)
      • splits: 13:05, 13:42, 13:09, 12:46, 12:59, 11:37
      • ave HR: 135 BPM - within my target range
      • elevation gain: 707 ft (corrected)
      • route: Western Ridge Trail, Rock Creek NP
      • comments: This was a "deliberate downhill" run where I tried to keep up a good pace on the downhills and not just "coast" them with gravity.
Sunday before dinner:
  • 120 min LR on trail
    • T+D 45, no effect, T 38 F. Breezy.
    • time: 2:00:00
    • distance: 8.78 mi
    • average pace: 13:40 (GAP ave pace: ???)
    • splits: 12:47, 12:53, 13:54, 15:54, 14:33, 15:03, 12:30, 12:51, 12:18
    • ave HR: 133 BPM - within my target range
    • elevation gain: 577 ft (corrected)
    • route: Valley Trail, Rock Creek NP
    • comments: The three miles around my turn-around point are very technical with rolling hills, so that always slows me way down.
    • comments: I took 1.5 L of water + Nuun and drank about 3/4 of it. I ate one sleeve of Clif Bloks.
Total training time: 6 h 30 m
Total training distance: 25.76 mi
Total training elevation gain: 2103 ft
(Not counting activities outside of my training plan.)



Health

My legs were sort all week - mostly hamstrings - I think from my long run last weekend, and maybe some of the PT. Knees have been about the same level of soreness.

I had a PT session on Monday. Because of the big long run the day before, she dialed back the weights a bit. I did similar exercises as previously.
 
Last edited:
Week of Mar. 3 - 8, 2025

I've finished my base-building, and this was the eleventh week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

As I mentioned last week, my Garmin Epix (gen 2) got a software update that broke the on-the-fly grade calculation and the GAP calculation. Very annoying, especially since apparently these didn't work on the beta of the software, but they pushed the update anyway. Supposedly these will be fixed in the next update, but who knows when that will be. The grade is helpful for me in judging effort on inclines, so I want this by my race. Last week I downloaded an app to calculate the grade, but it didn't work well. I'm trying a different one.

Monday after work: walk on treadmill
  • time: 43:53
  • distance: 2.47 mi
  • ave pace: 17:46
  • incline: 0%
Tuesday
  • Before breakfast:
    • Core workout
      • 90-sec plank with 20-lb vest
      • 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:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 89, no effect, T 59 F
      • time: 40:01
      • distance: 2.96 mi
      • repeat splits: 9:00, 9:08, 8:50, 8:10, 8:39, 8:48, 8:58, 8:07, 8:34, 8:59, 8:47, 9:06, 9:20, 9:38, 7:55, 8:25, 8:43, 8:34, 8:42, 9:16, 9:21
      • elevation gain: 207 ft (corrected)
      • route: neighborhood loop 1
Wednesday
  • Knee PT exercises
  • After work: power hiking hills on treadmill
    • time: 1:31:46
    • distance: 4.9 mi
    • ave pace: 18:44
    • elevation gain: 2629 ft
      • 5 min: 3.0 mph, 2 - 10% incline
      • 10 min: 15% incline
      • 10 min: 3.1 mph, 14%
      • 10 min: 3.2 mph, 13%
      • 10 min: 3.3 mph, 12%
      • 10 min: 11%
      • 10 min: 3.4 mph, 10%
      • 10 min: 9%
      • 10 min: 3.5 mph, 8%
      • 5 min: 7%
      • rest: 2.5 mph, 0%
Thursday
  • Before breakfast:
    • Workout 1
      • 3 x 5 - suitcase squats with 62.5 lb + 20-lb vest
      • superset
        • 3 x 1 - unassisted chin-ups
        • 3 x 5 - lat pull-downs with 49-lb bands
        • 3 x 5 - bench presses with 62.5 lb
      • 3 x 5 - Romanian deadlifts with 62.5 lb
      • superset
        • 3 x 5 - shoulder presses with 47.5 lb
        • 3 x 5 - band pull-aparts with 13-lb band
    • Foam rolling and stretching
  • After work:
    • 60 min easy
      • T+D 67, no effect, T 43 F. Very windy!
      • time: 1:00:01
      • distance: 4.98 mi
      • average pace: 12:04 (GAP ave pace: ???)
      • splits: 12:08, 12:06, 11:50, 12:02, 12:14
      • ave HR: 134 BPM - within my target range
      • elevation gain: 310 ft (corrected)
      • route: neighborhood loop 1
      • comments: After the run was complete, I did seven 20-sec uphill strides.
Friday
  • Before breakfast: knee PT exercises
  • After work: walk on treadmill
    • time: 43:54
    • distance: 2.49 mi
    • ave pace: 17:38
    • incline: 0%
Saturday
  • Before lunch:
    • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
      • Fast feet forward/back in ladder
      • Forward/back hop
      • Fast feet in/out in ladder
      • Sprint/backpedal
      • Fast feet forward through ladder
      • Left/right hop
      • Fast feet sideways through ladder
      • Side shuffle
      • comments: This used my agility ladder.
    • Foam rolling and stretching
  • Before dinner:
    • 90 min easy on trail
      • T+D 73, no effect, T 53 F. Very windy!
      • time: 1:30:00
      • distance: 6.89 mi
      • average pace: 13:04 (GAP ave pace: ???)
      • splits: 13:05, 13:31, 13:10, 12:49, 13:03, 13:31, 12:14
      • ave HR: 138 BPM - within my target range
      • elevation gain: 884 ft (corrected)
      • route: Western Ridge Trail, Rock Creek NP
Sunday before dinner:
  • 180 min LR on trail
    • T+D 81, no effect, T 57 F. Windy.
    • time: 3:00:00
    • distance: 13.34 mi
    • average pace: 13:30 (GAP ave pace: ???)
    • splits: 13:41, 12:57, 12:58, 13:07, 12:23, 13:40, 15:15, 13:39, 12:58, 13:37, 13:33, 13:05, 14:00, 15:09
    • ave HR: 138 BPM - within my target range
    • elevation gain: 1138 ft (corrected)
    • route: Seneca Greenway Trail
    • comments: Took 1.5 L water + Nuun and 1 L water. Drank most of the water + Nuun and over half of the plain water. Ate two Honey Stinger waffles and one sleeve of Clif Bloks.
Total training time: 7 h 40 m
Total training distance: 33.07 mi
Total training elevation gain: 5168 ft
(Not counting activities outside of my training plan.)


Let's look at elevation gain. Below are the charts for my Saturday 90-min trail run and the Sunday 180-min trail run. They have an elevation gain per mile of 128 ft/mi and 85 ft/mi, respectively. The 25k race has an elevation gain of 2431 ft, or 156 ft/mi. So although I'm getting a lot of elevation gain in my weekly training, I am still not getting the kind of incline that I will encounter in the race. However, about 400 ft of that incline is in a very short section (which is why I have stairs in my training). If I take that out, then 2000 ft in the 25 k is 129 ft/mi, which is at least similar to what I get on the Western Ridge Trail that I run on Saturdays. That's why I've been doing it so much!

Screenshot_20250309_193603_Connect.jpgScreenshot_20250309_193537_Connect.jpg


Health

I had another PT appointment Monday afternoon. We did similar exercises. I was less sore this week - the cut-back week definitely helped.
  • 2 x 10 each leg - single leg presses on machine with 100 lb
  • 1 x 10 each leg - bench step-ups, foot slightly turned out - trying to lower back down to the floor slowly
  • 2 x 10 each leg - hip thrusts with 10 lb - trying to activate my glutes better than what the glute bridges do
  • 2 x 10 cable pull-throughs between the legs that emulate Romanian deadlifts
I have one more PT appointment before I have to stop for awhile because work is so busy.
 
Last edited:
Week of Mar. 3 - 8, 2025

I've finished my base-building, and this was the eleventh week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

As I mentioned last week, my Garmin Epix (gen 2) got a software update that broke the on-the-fly grade calculation and the GAP calculation. Very annoying, especially since apparently these didn't work on the beta of the software, but they pushed the update anyway. Supposedly these will be fixed in the next update, but who knows when that will be. The grade is helpful for me in judging effort on inclines, so I want this by my race. Last week I downloaded an app to calculate the grade, but it didn't work well. I'm trying a different one.

Monday after work: walk on treadmill
  • time: 43:53
  • distance: 2.47 mi
  • ave pace: 17:46
  • incline: 0%
Tuesday
  • Before breakfast:
    • Core workout
      • 90-sec plank with 20-lb vest
      • 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:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 89, no effect, T 59 F
      • time: 40:01
      • distance: 2.96 mi
      • repeat splits: 9:00, 9:08, 8:50, 8:10, 8:39, 8:48, 8:58, 8:07, 8:34, 8:59, 8:47, 9:06, 9:20, 9:38, 7:55, 8:25, 8:43, 8:34, 8:42, 9:16, 9:21
      • elevation gain: 207 ft (corrected)
      • route: neighborhood loop 1
Wednesday
  • Knee PT exercises
  • After work: power hiking hills on treadmill
    • time: 1:31:46
    • distance: 4.9 mi
    • ave pace: 18:44
    • elevation gain: 2629 ft
      • 5 min: 3.0 mph, 2 - 10% incline
      • 10 min: 15% incline
      • 10 min: 3.1 mph, 14%
      • 10 min: 3.2 mph, 13%
      • 10 min: 3.3 mph, 12%
      • 10 min: 11%
      • 10 min: 3.4 mph, 10%
      • 10 min: 9%
      • 10 min: 3.5 mph, 8%
      • 5 min: 7%
      • rest: 2.5 mph, 0%
Thursday
  • Before breakfast:
    • Workout 1
      • 3 x 5 - suitcase squats with 62.5 lb + 20-lb vest
      • superset
        • 3 x 1 - unassisted chin-ups
        • 3 x 5 - lat pull-downs with 49-lb bands
        • 3 x 5 - bench presses with 62.5 lb
      • 3 x 5 - Romanian deadlifts with 62.5 lb
      • superset
        • 3 x 5 - shoulder presses with 47.5 lb
        • 3 x 5 - band pull-aparts with 13-lb band
    • Foam rolling and stretching
  • After work:
    • 60 min easy
      • T+D 67, no effect, T 43 F. Very windy!
      • time: 1:00:01
      • distance: 4.98 mi
      • average pace: 12:04 (GAP ave pace: ???)
      • splits: 12:08, 12:06, 11:50, 12:02, 12:14
      • ave HR: 134 BPM - within my target range
      • elevation gain: 310 ft (corrected)
      • route: neighborhood loop 1
      • comments: After the run was complete, I did seven 20-sec uphill strides.
Friday
  • Before breakfast: knee PT exercises
  • After work: walk on treadmill
    • time: 43:54
    • distance: 2.49 mi
    • ave pace: 17:38
    • incline: 0%
Saturday
  • Before lunch:
    • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
      • Fast feet forward/back in ladder
      • Forward/back hop
      • Fast feet in/out in ladder
      • Sprint/backpedal
      • Fast feet forward through ladder
      • Left/right hop
      • Fast feet sideways through ladder
      • Side shuffle
      • comments: This used my agility ladder.
    • Foam rolling and stretching
  • Before dinner:
    • 90 min easy on trail
      • T+D 73, no effect, T 53 F. Very windy!
      • time: 1:30:00
      • distance: 6.89 mi
      • average pace: 13:04 (GAP ave pace: ???)
      • splits: 13:05, 13:31, 13:10, 12:49, 13:03, 13:31, 12:14
      • ave HR: 138 BPM - within my target range
      • elevation gain: 884 ft (corrected)
      • route: Western Ridge Trail, Rock Creek NP
Sunday before dinner:
  • 180 min LR on trail
    • T+D 81, no effect, T 57 F. Windy.
    • time: 3:00:00
    • distance: 13.34 mi
    • average pace: 13:30 (GAP ave pace: ???)
    • splits: 13:41, 12:57, 12:58, 13:07, 12:23, 13:40, 15:15, 13:39, 12:58, 13:37, 13:33, 13:05, 14:00, 15:09
    • ave HR: 138 BPM - within my target range
    • elevation gain: 1138 ft (corrected)
    • route: Seneca Greenway Trail
    • comments: Took 1.5 L water + Nuun and 1 L water. Drank most of the water + Nuun and over half of the plain water. Ate two Honey Stinger waffles and one sleeve of Clif Bloks.
Total training time: 7 h 40 m
Total training distance: 33.07 mi
Total training elevation gain: 5168 ft
(Not counting activities outside of my training plan.)


Let's look at elevation gain. Below are the charts for my Saturday 90-min trail run and the Sunday 180-min trail run. They have an elevation gain per mile of 128 ft/mi and 85 ft/mi, respectively. The 25k race has an elevation gain of 2431 ft, or 156 ft/mi. So although I'm getting a lot of elevation gain in my weekly training, I am still not getting the kind of incline that I will encounter in the race. However, about 400 ft of that incline is in a very short section (which is why I have stairs in my training). If I take that out, then 2000 ft in the 25 k is 129 ft/mi, which is at least similar to what I get on the Western Ridge Trail that I run on Saturdays. That's why I've been doing it so much!

View attachment 946271View attachment 946272


Health

I had another PT appointment Monday afternoon. We did similar exercises. I was less sore this week - the cut-back week definitely helped.
  • 3 x 10 each leg - single leg presses on machine with 100 lb
  • 1 x 10 each leg - bench step-ups, foot slightly turned out - trying to lower back down to the floor slowly
  • 2 x 10 each leg - hip thrusts with 10 lb - trying to activate my glutes better than what the glute bridges do
  • 2 x 10 cable pull-throughs between the legs that emulate Romanian deadlifts
I have one more PT appointment before I have to stop for awhile because work is so busy.
That’s really annoying with the Garmin hopefully the push the fix sooner than later.

That is a big climb in the middle of the race but your strategy as to how to train for it is solid.
 
Week of Mar. 10 - 16, 2025

I've finished my base-building, and this was the twelfth week of my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201 This week was a cut-back week.

As I mentioned two weeks ago, my Garmin Epix (gen 2) got a software update that broke the on-the-fly grade calculation and the GAP calculation. Very annoying, especially since apparently these didn't work on the beta of the software, but they pushed the update anyway. I got a software update on Monday that has fixed the problem! I'd commend them for a quick update, but they are the ones who broke the feature to start with.

Monday
  • Before breakfast: Knee PT exercises
  • After work: walking outside
    • time: 42:50
    • distance: 2.15 mi
    • ave pace: 19:57
    • elevation gain: 143 ft (corrected)
Tuesday
  • Before breakfast: core workout
    • 90-sec plank with 20-lb vest
    • 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 work:
    • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
      • T+D 104, 0.5% effect, T 72 F
      • time: 40:00
      • distance: 2.91 mi
      • repeat splits: 8:43, 8:47, 9:14, 8:58, 8:39, 9:03, 9:25, 8:11, 8:34, 8:25, 8:35, 9:39, 9:20, 9:56, 7:54, 9:00, 9:05, 8:44, 8:39, 9:16, 9:35
      • elevation gain: 198 ft (corrected)
      • route: neighborhood loop 1
Wednesday after work:
  • 50 min easy on trail
    • T+D 95, no effect, T 66 F. Windy!
    • time: 50:01
    • distance: 4.02 mi
    • average pace: 12:26 (GAP ave pace: 12:25)
    • splits: 12:39, 12:35, 12:06, 12:23
    • ave HR: 137 BPM - within my target range
    • elevation gain: 288 ft (corrected)
    • route: Northwest Branch Trail
Thursday
  • 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 35 lb
        • 3 x 5 - push-ups with 20-lb vest
      • superset
        • 3 x 5 each leg - surrender squats
        • 3 x 5 - parallel-bar dips
        • 3 x 5 - supermans with 5-sec hold
    • Foam rolling and stretching
  • After work:
    • 15 min easy + 25 min stairs
      • T+D 92, no effect, T 52 F
      • time: 40:11
      • run distance: 1.25 mi
      • average pace: 12:09
      • splits: 12:11, 11:59
      • ave HR: 134 BPM - within my target range
      • route: HS track
      • stair elevation gain: 87 floors x 13 ft = 1131 ft
      • route: stairs outside HS
      • comments: It was 15 stairs up, then I came down and repeated. In my last workout like this, in 15 min of stairs I got 48 floors, so my pace on the stairs really improved this time, and I wasn't even trying to do that.
      • comments: I walked up and down these at a deliberate pace. I'm not planning to run stairs because of my general lack of coordination, plus knee issues.
Friday
  • Before breakfast:
    • Knee PT exercises
    • Foam rolling and stretching
  • In evening: 2-hr tennis doubles match - my partner and I lost 6-3, 6-0.
Saturday before lunch:
  • 70 min easy on trail
    • T+D 90, no effect, T 47 F. Windy!
    • time: 1:10:00
    • distance: 5.32 mi
    • average pace: 13:09 (GAP ave pace: 12:12)
    • splits: 12:54, 13:34, 13:14, 12:47, 13:45, 11:45
    • ave HR: 134 BPM - within my target range
    • elevation gain: 719 ft (corrected)
    • route: Western Ridge Trail, Rock Creek NP
    • comments: This was a "deliberate downhill" run where I tried to keep a good pace on the downhills and not just "coast" on them with gravity.
Sunday mid-day:
  • 140 min LR on trail
    • T+D 126, 2% effect, T 68 F, some sprinkles
    • time: 2:20:00
    • distance: 10.13 mi
    • average pace: 13:49 (GAP ave pace: 13:24)
    • splits: 12:55, 13:00, 14:08, 16:00, 15:53, 13:55, 13:21, 12:40, 14:01, 12:31, 12:17
    • ave HR: 134 BPM - within my target range
    • elevation gain: 715 ft (corrected)
    • route: Valley Trail, Rock Creek NP plus some Western Ridge Trail
    • comments: We were supposed to get a big rain and wind storm this afternoon, so I ran yesterday's run early so that I could run today's run early and get done before the storm. I just got a few sprinkles...and the afternoon storm passed south of us! Sigh.
    • comments: I took 1.5L of water + Nuun and drank most of it. I ate one Honey Stinger waffle and a sleeve of Clif Bloks.
    • comments: This was the highest T+D I have run in since sometime last fall, and it was not fun.
Total training time: 5 h 40 m
Total training distance: 23.63 mi
Total training elevation gain: 3051 ft
(Not counting activities outside of my training plan.)


Health

I had my last PT appointment for awhile on Monday - my work schedule is going to be too busy for awhile to fit it in.
  • 2 x 10 each leg - single leg presses on machine with 100 lb
  • 2 x 10 each leg - hip thrusts with 15 lb - trying to activate my glutes better than what the glute bridges do
  • 2 x 10 cable pull-throughs between the legs that emulate Romanian deadlifts
  • 2 x 15 - modified sissy squats with 10 lb
She gave me an exercise plan to do 1 - 2x per week, but I still have to get that organized.

Knees are painful after runs, but not too bad otherwise.
 
Last edited:












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