Today we were supposed to run up a sloping road - the one that leads to the nearby mountain. Oifu hadn't finished cooking dinner. So she was not allowed to join.
Oifu did the workout in post 77. That 30 s intense 30 s cool down stationary bike workout. I warmed up jogging half mile. Then did 4 hill repeats. Each about 200 m long. Slope probably 25 degrees? Last 3 done at nice pace. Enjoyed it.
Jogged down during repeats. Good for quads.
Might do weights.
PS dinner was good. Oifu allowed to leave kitchen.
Let Oifu out of kitchen cause we had yesterday dinner to eat. Wen to track 1. Some school meet. Track 2 some more stupid school stuff. Why don't the kids just go home. 3rd track was the charm.
Plan 3 x 1 mile.
Oifu 11m 2
10m 48
Then 800 m in 5 m 26.
My kaalu kadukkakled..so cut short 1st to 1200m. 6 m 16 s
Next one went too fast. So made it into 400 m 1m 49
Then 3 more 400.
1m 47
1m 48
1m 33
The last one was blazing for me. A gal was running like an energizer bunny. Kept pace with her for one round.
Back home. Assigned Oifu to microwave sapadu. I did weights
Planned to do wind sprints after 2.round warm up. Did that for 1 round. Kaalu was kadukkaling. Again. So I decided to warm up some more. Oifu did abt 4 rounds. Then she got bored..so she went to a bunny hill off the track and did 25 repeats. I did unplanned reps
1 mile 8 m 55
800 m 3 m 47
Then took shoes off.
800 m 3 m 33
800 m 3 m 50
Taking shoes of always helps significantly. What you are used to in your previous janam comes back.
Decided to get those barefoot simulation shoes. Oifu said theres.a name for it. Can't recall.
Morning duty was making dosa. The only time Oifu allows me to cook. Challenge is to make it paper thin. While making dosai, did some situps. 3 reps of 15. Felt energetic. Then 3x15 pushups.
The mountain run was the best in a while. Walking 1.5 miles to mountain warmed us up. Oifu walked briskly up the mountain. I did continuous jog. Both of us attacked it the best we could.
For me there is a long uphill stretch without any flat in 2nd half where I feel like I am going backward. Today I did attack it. Didn't slow down as much. Oifu wasn't too far behind. Finished strong.
Monday was scheduled break. Tuesday was a bum. Oifu did stationary bike 10 reps of 30 s intense and 30 s easy tuesday. Today she did 100 m at 75 pct. 10 reps with 100 walk break.
I had planned a 5K. Ran without shoes. 5 rounds in 9 min 58. Fastest 5 runs this season. Stopped. 300 m walk. Then 3 rounds in 5 m 59.75. And the fat lady gave me a shout.
Very happy with today's time. Progress. Also leaves no doubt for me shoes slow me down significantly.
Next two days no training for uncontrollable reason.
Mountain day. Was getting late. So drove to foot of mountain. Oifu was concerned with Rattlesnakes. So I did 80 step fast reps. Recovery was waiting for her. Both jogged down. Good for quads.
At this stage we r 1 month 11 days into training. Since March was a waste. Happy with progress. Feeling lighter. Having good days at the track. Need more base building. But this season we have added some twist. Some excitement. Each session different. Like Prasanna ' s deliveries. So no chance of getting stale.
Did the same workout of April 30. I may have mi stated the distance as 200 m. More like 100m. Uphill repeats. Did 10 repeats today (as opposed to 4 on April 30). I wanted to quite after 6. Wife kept going. So working out together helps with motivation. Felt great.
southie, have you considered keeping an online log of your running workouts? i highly recommend runningahead.com. you can log as much or as little details on your daily runs as you like. and over the months and years, all that data is vunderful - all kinds of plots and curves and correlations. also you get to peek into other people's logs, i sometimes do that to get inspired.
if you run with your phone or a gps watch, strava.com is great too. you can also find local runners and their running routes, helps you find new routes to run, especially when visiting a new place. and once again, you can follow others - friends, family, random athletes.
Thanks queer. No. Never did that. We had a Nike Lunar shoe which had a tracker. Entered that for a while. But discontinued. This forum is the closest I have come to on line logging.
Oifu has a gps watch. Will ask her abt it. I still use stop watch low tech wrist watch with notebook and pen. Hate to run with cell phone. But I guess I need to get with the times.
How is your training coming along. Any 5K or 10K or other races recently?
i have been taking some much needed time off from running to recover from a few niggling injuries to be, getting back into it now a few lbs heavier - frustrating to have to run slower than 3 months ago. no races for the next 6-8 weeks, will build mileage back up over the next 4 weeks, but this season im planning to do a lot more of weight training in the early months. someone whose running wisdom i trust claims it is the best way to injury-proof yourself for the harder weeks.
as part of that, iām trying to do 2 days a week of a Vern Gambetta circuit (its real simple and really hard - very old school and effective). Functional Path Training: The Gambetta Leg Circuit and another day of a full body weights circuit. and some simple exercises on a daily basis after the runs - planks, and such.
hopefully i can keep it consisent. thats basically it.
Very interesting. Especially since you were a sprinter, you probably would be more susceptible to injuries than a skinny distance runner. While u may be slower now than 3 months ago as cliche goes one step back 2 forward. Or nellickay mumbil kakkim pinne madhurickim.
Strength exercises do make sense. These seem a bit difficult for me.
We used to do weight training as part of our training during uni days. Not to bulk up. But simply to have arm strength. Esp for 400m and 800 m. Coach also told us to do half squats with light weights.
Since I don't go to a gym I don't get to do wts for legs. Have ancient barbells. And also wts on that long bar. I do that every once in a while. I do regular pushups situps and stretching. Ur post catalyzed my decision to do wts more frequently.
With age, knee pain, pronation etc raise their ugly head. Have good days. And bad days.
Shooting for 22 min this season. Probably am at 26 min stage with barefoot.
^ Sanity has returned. 22 min seems over optimistic. Niithing wrong with setting a target.
Tuesday rest.
Today did the 30 s fast 30 s slow stationary bike. Then some stretching.
Was surrprised to find my weight is about 6% higher than what I thought it would be. Need to take smaller portions. Definitely stay away from gastropubs.