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.

 

[avondale]

Week of Jan. 19 - 25, 2026

This week was week 4 of 17 of my training plan for the On the Dam 30k on April 25, 2026. It was a cut-back week, which turned out to be good, because I really pushed everything to earlier in the week to get done before the big snowstorm, which is bad on Sunday (as I write this).

Monday

• Before lunch:
  • 40 min easy on trail
    • T+D 53, no effect, T 35 F
    • time: 40:00
    • distance: 3.22 mi
    • average pace: 12:25 (GAP ave pace: 12:14)
    • splits: 12:40, 12:19, 12:17, 12:21
    • ave HR: 134 BPM - within my target range
    • elevation gain: 175 ft (corrected)
    • route: Northwest Branch Trail
    • comments: I had MLK Day off, so yay for an extra run on a trail!
• Before dinner:
  • Personal Challenge Day 19/31: 19 push-ups with 20-lb vest
  • Walk on treadmill
    • time: 46:07
    • distance: 2.63 mi
    • average pace: 17:32
    • incline: 1%

Tuesday

• Before breakfast:
  • Unilateral strength workout
    • 2 x 15 each leg - straight leg reverse lunges with 20-lb vest + 20 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 + 5 lb
    • 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 20/31: 20 push-ups with 20-lb vest
  • Foam rolling and stretching
• Before dinner: walk on treadmill
  • time: 1:25:00
  • distance: 4.95 mi
  • average pace: 17:10
  • incline: 1%
  • comments: This was the coldest day of the year (until later that week!), so I arranged to walk on the treadmill rather than run outside.
  • comments: This was quite fast for me on this trail!

Wednesday

• Before breakfast:
  • Upper body strength & Personal Challenge Day 21/31
    • superset
      • 21 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
  • Foam rolling and stretching
• After work:
  • Speed intervals -- 15 min easy + 6 x (1 min fast + 1 min easy) + 15 min easy
    • T+D 50, no effect, T 39 F
    • time: 42:01
    • distance: 3.68 mi
    • speed interval splits: 8:57, 9:04, 8:59, 8:29, 8:22, 8:11
    • elevation gain: 117 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This route was paved, so it was not a trail run.

Thursday

• Before breakfast:
  • Personal Challenge Day 22/31: 22 push-ups with 20-lb vest
  • Core
    • 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
    • comments: Skipped the plank this week because the push-ups are making my lower abs sore - seemed like overkill.
  • Foam rolling and stretching
• After work:
  • 60 min easy
    • T+D 69, no effect, T 48 F
    • time: 1:00:01
    • distance: 5.16 mi
    • average pace: 11:39 (GAP ave pace: 11:31)
    • splits: 11:27, 11:45, 11:09, 11:56, 11:53, 11:48
    • ave HR: 136 BPM - within my target range
    • elevation gain: 316 ft (corrected)
    • route: Forest Glen Annex
    • comments: I was very happy with this run. About 2/3 of the elevation gain is in a big, steep hill that is about 0.5 mile long, and I really did very well going up the hill. My HR barely got above my easy zone, and I only slowed down a bit.
    • comments: I had originally planned to do this run on Saturday and be on a trail, but I moved it earlier because of the impending snowstorm.

Friday

• Before breakfast:
  • Personal Challenge Day 23/31: 23 push-ups with 20-lb vest
  • Workout 1
    • 3 x 5 - suitcase squats with 60 lb + 20-lb vest
    • superset
      • 3 x 5 - lat pull-downs with 49-lb bands
      • 3 x 5 - bench presses with 60 lb
    • 3 x 5 - Romanian deadlifts with 60 lb
    • superset
      • 3 x 5 - shoulder presses with 42.5 lb
      • 3 x 5 - band pull-aparts with 13-lb band
  • Foam rolling and stretching
• 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 56, no effect, T 43 F
    • time: 40:00
    • distance: 2.93 mi
    • interval splits: 9:16, 8:41, 9:33, 9:02, 8:39, 9:11, 9:32, 8:07, 8:32, 9:02, 8:15, 8:39, 9:06, 9:28, 7:58, 8:32, 9:02, 8:32, 8:51, 9:48, 9:44
    • elevation gain: 207 ft (corrected)
    • route: neighborhood loop 1

Saturday

• Before lunch:
  • 60 min easy on trail
    • T+D 5, no effect, T 15 F (one of those weird times when T+D < T because the D was negative!), WC 3 F - not that windy, but cold
    • time: 1:00:00
    • distance: 4.82 mi
    • average pace: 12:27 (GAP ave pace: 12:13)
    • splits: 12:23, 12:18, 12:25, 12:51, 12:17
    • ave HR: 144 BPM - just above my target range
    • elevation gain: 257 ft (corrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: This run was supposed to be Sunday, but I moved it up because of the impending snowstorm.
    • comments: I overdressed! Had to lighten some layers and still sweated through. Sigh. But such a difference in temperature from the afternoon before!
• Before dinner:
  • Personal Challenge Day 24/31: 24 push-ups with 20-lb vest
  • 2-hr padel ball: this is like a combination of tennis and squash, and new to me. I went to a lesson and play for a social event for a friend's birthday party. It was fun, but I'll be sticking with tennis.

Sunday before dinner:

• Personal Challenge Day 25/31: 25 push-ups with 20-lb vest
• Walk on treadmill
  • time: 1:56:21
  • distance: 6.71 mi
  • average pace: 17:20
  • incline: 1%
  • comments: We got 4 - 5 inches of snow overnight and into the morning. We shoveled that as the precipitation turned to sleet; we got several inches of sleet by dinner time. We'll see how the storm ends!

Health

I finally put 2+2 together and realized that my high hamstrings have been bothering me more since the new year, and this is when I changed my unilateral strength routine. For the fall until the end of 2025, my hamstring exercises had been isometric long-hold exercises. In 2026, I went back to hamstring curls and hip thrusts, and I think that's been irritating them. So I will change back and see if they quiet down.

 

[GollyGadget]

Hopefully the workout change helps. I’m not sure I would have figured that out but I do remember my PT telling me the isometric hold stuff was better for reducing my tendon pain so I think you’re on to something.