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

[avondale]

Basically I was doing this:
View attachment 1038124

But I’m thinking to try this instead:
View attachment 1038125

I am doing something like the top example. I don't think there's anything wrong with the second example in principle. I feel like for a high-resistance band, it would be hard to keep the band you're standing on under your foot instead of sliding out and snapping up to hit you. Also, the part of the band on the ankle of the curling leg would slip up your calf. But I have not tried it - I don't have those kinds of bands. For this exercise, I'm using the heaviest band I have, which is labeled as 23 lb, although I'm not sure exactly what that means.

 

[GollyGadget]

I am doing something like the top example. I don't think there's anything wrong with the second example in principle. I feel like for a high-resistance band, it would be hard to keep the band you're standing on under your foot instead of sliding out and snapping up to hit you. Also, the part of the band on the ankle of the curling leg would slip up your calf. But I have not tried it - I don't have those kinds of bands. For this exercise, I'm using the heaviest band I have, which is labeled as 23 lb, although I'm not sure exactly what that means.

Thanks for the insight. I was curious about the weights since mine definitely do not have weights listed. They were just free ones I got with a race registration that I’m trying to put to use.

 

[avondale]

Thanks for the insight. I was curious about the weights since mine definitely do not have weights listed. They were just free ones I got with a race registration that I’m trying to put to use.

I have a whole set (actually two identical sets) of bands of different "weights" that I got with a Beachbody workout program 10+ years ago. Excellent quality, as they are still soft and stretchy and usable. They all have the clips on the end for handles/cuffs. The handles are great for exercises like lat pull-downs.

I have a couple of the closed-loop bands that I've gotten like in PT or something....usually those are not as "strong", although upping the reps will certainly give a burn.

 

[avondale]

Week of Jan. 12 - 18, 2026

This week was week 3 of 17 of my training plan for the On the Dam 30k on April 25, 2026.

Monday

• Before breakfast:
  • Unilateral strength workout
    • 2 x 15 each leg - straight leg reverse lunges with 20-lb vest + 16 lb
    • 2 x 15 each leg - hamstring curls with 23-lb band
    • 2 x 15 each leg - heel taps from low step with 20-lb vest
    • 2 x 15 each leg - single-leg hip thrusts with 10 lb
    • 2 x 15 each leg - hip airplanes with 10 lb
  • Personal Challenge Day 12/31: 12 push-ups with 20-lb vest
  • Foam rolling and stretching
• After work: walk on treadmill
  • time: 1:30:03
  • distance: 5.21 mi
  • average pace: 17:17
  • incline: 1%

Tuesday

• Before breakfast:
  • Upper Body Strength & Personal Challenge Day 13/31
    • superset
      • 3 x 5 - triceps push-ups with 20-lb vest
      • 3 x 5 - dumbbell reverse-grip rows with 26.25 lb
      • 3 x 5 - dumbbell pull-overs with 32.5 lb
    • superset
      • 3 x 1 - unassisted chin-ups
      • 3 x 5 - front raises with 15 lb each arm
      • 3 x 5 - back flyes with 15 lb each arm
      • 3 x 5 - deep swimmer's press with 15 lb each arm
    • comments: This workout had enough push-ups to cover my personal challenge for the day.
  • Foam rolling and stretching
• After work:
  • Speed intervals on trail - 15 min easy + 10 x (1 min fast + 1 min easy) + 15 min easy
    • T+D 75, no effect, T 47 F
    • time: 49:01
    • distance: 4.34 mi
    • speed interval splits: 9:06, 8:32, 8:55, 9:05, 9:15, 8:27, 8:49, 8:26, 8:52, 8:22
    • elevation gain: 150 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This route was paved, so it was not a trail run.
    • comments: Annoying because the Garmin update does the interval + rest setup different and skipped the last 1-min rest interval. Should have been 50 min.

Wednesday

• 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
  • Personal Challenge Day 14/31: 14 push-ups with 20-lb vest
  • Foam rolling and stretching
• After work:
  • 50 min easy
    • T+D 78, no effect, T 47 F - a little breezy
    • time: 50:00
    • distance: 4.18 mi
    • average pace: 11:57 (GAP ave pace: 11:46)
    • splits: 11:55, 12:11, 11:38, 12:06, 11:46
    • ave HR: 137 BPM - within my target range
    • elevation gain: 272 ft (corrected)
    • route: neighborhood loop 1

Thursday

• Before breakfast: Workout 2 & Personal Challenge Day 15/31
  • 3 x 5 - heels-elevated suitcase squats with 57.5 lb + 20-lb vest
  • superset
    • 3 x 5 - one-arm rows on bench with 32.5 lb
    • 3 x 5 - wide push-ups with 20-lb vest
  • 3 x 5 each leg - bench step-up-and-overs with 20-lb vest
  • superset
    • 3 x 5 - parallel-bar dips
    • 3 x 5 - supermans with 5-sec hold
  • comments: This workout had enough push-ups to cover my personal challenge for the day.
• After work:
  • Hill repeat HIIT - 13 min easy + 3 x [7 x 20 sec spring uphill + 20 sec walk downhill) + 4 min walk]
    • T+D 32, no effect, T 25 F, WC 17 F - very windy!
    • time: 40:00
    • distance: 2.93 m
    • interval splits: 8:56, 9:20, 8:54, 8:32, 8:36, 9:00, 10:00, 8:11, 9:00, 9:12, 8:43, 8:58, 9:23, 9:29, 8:24, 8:48, 9:19, 8:46, 8:54, 9:37, 9:37i
    • elevation gain: 203 ft (corrected)
    • route: neighborhood loop 1

Friday

• Before breakfast:
  • Personal Challenge Day 16/31: 16 push-ups with 20-lb vest
  • Foam rolling and stretching
• After work: walk on treadmill
  • time: 1:28:38
  • distance: 5.16 mi
  • average pace: 17:11
  • incline: 1%

Saturday

• Afternoon:
  • Personal Challenge Day 17/31: 17 push-ups with 20-lb vest
  • Hiking: Rock Creek National Park - Valley, Pine, Holly, Pinehurst, and Western Ridge Trails
    • T 42 F - a little breezy
    • time: 1:50:37
    • distance: 6.02 mi
    • average pace: 18:22
    • elevation gain: 629 ft (corrected)
• After dinner: 2-hr tennis doubles match - my partner and I lost 6-0, 6-2 in the most pathetic match I've played in years.

Sunday before dinner:

• 80 min LR on trail
  • T+D 60, no effect, T 33 F, WC 26 F- some wind, and some light snow in the middle of the run
  • time: 1:20:00
  • distance: 5.92 mi
  • average pace: 13:31 (GAP ave pace: 12:29)
  • splits: 13:30, 14:03, 14:01, 13:23, 13:30, 12:33
  • ave HR: 134 BPM - within my target range
  • elevation gain: 792 ft (corrected)
  • route: Western Ridge Trail, Rock Creek National Park
  • comments: This was much slower than my LR on this trail last weekend. If I can get the first mile under 13:00, I know it's going to be a fast run, and today I was nowhere near. Not sure why.

Health

Nothing of note. I forgot to mention last week that I got my pneumonia vaccination on Friday (Jan. 9). Unlikely nearly all other vaccinations I've gotten, I had essentially no side effects from it except a bruise on my arm. That was a nice change.