Saturday, April 15, 2017

Bike!

The nice thing about this week was that B. was here! (He left this morning, but I'll see him again in a week and a half in Vegas and then for a proper long Cayman visit in May.) The 2 bad things about this week were sore back/hip and decision to write off the May race and instead pursue diagnosis and treatment in order to FIX what has really been an ongoing set of problems; and an also ongoing close family member's health crisis. It is best when this sort of thing is going on to be maniacally busy with work, but unfortunately in this regard I am currently on sabbatical! So yes, it was pretty much a week of languishing, can't remember the last time I was so pointlessly unproductive, but I guess I am ready to un-languish and get on with the next round of stuff. Doctor appointment Thursday, I will consider starting up short runs again based on what he says, but in the meantime I am playing it very cautiously (I think I understand the dimensions of the sore back, but I really am a little worried that the hip might be a stress reaction or similar). Coach David has written up bike workouts - I rode my actual bike down to Chelsea Piers (hahaha, should have pumped tires first, that was more strenuous than it should have been!), then did :40 on a spin bike with 10 x (1:00 easy @ 90rpm, 1:00 fast @ 110rpm). Had nice chats with sometime swim lanemates and 2 of my best powerlifting buddies, so that was good too.

10mi rt bike
:40 spin bike intervals

Monday, April 10, 2017

Long run

My second 20-miler, completed only in order to keep options open but in unwelcome knowledge that really everything is too sore for it to make sense for me to keep doing this right now! About 80% sure by halfway through that I am going to bail on the May event - will give myself a week to think about it (and see if daily major stretching improves back/hip/thigh issues), but I think really I've been ignoring the reality of the situation...

20 VERY SLOW miles (last couple included a lot of walking)

Sunday, April 9, 2017

Sunday run

It really was a rather inauspicious week for running, though other nice things are happening (B. got here yesterday and we went to see Hamilton!). Sore back/hip/hamstring; massive seasonal allergies, ugh; bad weather for most of the week. Hoping to make the week and a half between now and departure for my week in Las Vegas really count...

1hr easy

Friday, April 7, 2017

Took yesterday as a zero - it was raining so hard in the early evening that I couldn't even face notional plan of going and running on a treadmill at the gym, I was at my grandfather's and I just got on the subway and came straight home and collapsed! Low energy today, and weather not at all springlike - I huddled in bed and made minor forays into horrible backlog of paperwork - but I did finally get my act together to get out the door.

1hr very slow

Wednesday, April 5, 2017

Compromise "long" run

It was totally unrealistic to think I'd have it in me to do a long run today, I have just been traveling too much. Was worried about sore back, it was OK (good heating pad session last night) but glute-hamstring tendonitis thing was really sore and I have to admit I've just overloaded on everything, need to pull back where I can and NO DEADLIFTING till after my race is over, that is really what activates it so intensely. Just did the full CP loop and have rescheduled the 20-miler for Monday - gonna try and calm down and have more quiet time at home between now and then, insofar as it is possible!

just under 2hr, just over 8mi

Tuesday, April 4, 2017

Bench/run

Nice session at the gym with the team, then jogged partway home (walked the rest once I'd done sufficient time - running long tomorrow, but also back/right hamstring/right lower calf all very tight and rather sore). Good way of doing it.

(1) DB floor press x 50 (27.5? can't remember)
(2) bench set (FAST): 10 x 3 @ 65
(3) single-arm rows: 6 x 8 @ 37.5
(4) 50 kettlebell skullcrusher
(5) 100 triceps pulldown

:45 upper body
:40 jog
:40 walk

Monday, April 3, 2017

DL!

Finally got myself back to the gym! Feeling exhausted, but it has been too long - I fell into a taxi (really it's the getting there that's been the obstacle, not the thought of the workout itself) and will continue to get there that way as needed. It has always been the one bad thing about Chelsea Piers that it's time-consuming to get to by public transit, and the weather hasn't quite reached cycling range (actually today it would have been OK).

Workout took about :40 minutes - I am only going to lift pretty light till after my endurance event is over, and no squatting I think.

Deadlift work set: 3 x 10 @ 121
Shrugs: 100 @ 27.5 (have lost all calluses and grip feels horribly weak!)
Bulgarian split squat: 3 x 6 (no weight) with 3-second pause at bottom
Back hyperextension (can't remember exact name): 30

And some stretching. I forgot how much I like lifting weights - definitelyl need either weights, yoga or both to complement running, very slow running is not in itself sufficient even if you are doing a lot of it!

Placeholder :30

An hour on the schedule, but my lungs are really tender/raw as a consequence of rather overdoing it Saturday (legs are OK, bit tight but nothing out of the ordinary) - didn't run yesterday and cut today's hour in half. Gotta be really careful with this, it will be extremely challenging if I get sick just now!

:30 very slow

Saturday, April 1, 2017

Glorious trail run!

About 13 miles total, 3:10 or so. Most beautiful weather! Hahaha, I may have slightly overdone it, I am going to be pretty sore tomorrow...

Thursday, March 30, 2017

Run w ith Liz!

A brisk hour along the river (we turn around at the end of the 70th St. pier!). Beautiful day, though barely 40F - still in the lower 30s when I first looked. Only slept about 4 hrs, woke up 3:30 and couldn't get back to sleep - just too much irrational anxiety about travel etc. Hopefully it all goes smoothly (and also that I get a chance to properly deal with final paragraphs of book manuscript, it's killing me that I won't have sent it before leaving!).

1hr moderate intensity

Wednesday, March 29, 2017

Placeholder 30

Bad logistics, didn't get up early and run in the morning, by the time I got out in the evening it's only 12 hours from my run date tomorrow morning so instead of doing the full 70 I just did 30 easy. Head in book-finishing (got a better idea for conclusion while running), need to leave for LGA tomorrow by 10:45 or so, slight chaos mentally as a result!

:30 easy

Tuesday, March 28, 2017

Scant cold wet 30!

Should have been an hour; I almost talked myself out of going out at all, the weather is really pretty dreadful and my head is 100% in book-finishing mode, but realized that there might be some other day when I will have to take a zero for reasons truly beyond my control, and today wasn't that day! Have now demonstrated to my satisfaction that my nice new blue running windbreaker, while fine in drizzle, is NOT sufficient in driving rain - I was soaked to the skin within minutes....

Gonna run tomorrow morning BEFORE I get to work on book, even if it seriously curtails morning work time. My flight Thursday leaves at 1:48pm from LGA, I need to be done with the book (I think I can take marketing questionnaire with me and finish at the conference) and to have had sufficient time and attention to pack appropriately for conferencing and a Minnesota trail run, but other obligations are relatively light....

:30 wet cold minutes!

Monday, March 27, 2017

Recovery walk!

I had a walk on the schedule yesterday but I didn't do a separate one, just usual misc. life walking. Today I did do the walk as specific (1hr+ brisk walk) - was theoretically going to Chelsea Piers to lift, only I realized my hip was sore and that I was an idiot if I went back to deadlifting during my recovery week immediately following long run and with something actually already kinda hurting in advance! (It's not something new - it's one of the manifestations of the very tight sore right lower back that when everything clenches up, the right hip then stops moving properly in the socket.) So I stopped around 42nd St., got on a crosstown bus and came home on the subway. Also in throes of finishing final Austen fixes, my head is more in the book than in the gym....

1:10 brisk walk

Saturday, March 25, 2017

20-miler DONE

And really it was better not to have to wake up super-early and get to Queens - the good thing about doing a training run in a race situation is that it completely forestalls all "Oh, that's sore, why don't I just stop now and call it a day and try again in another few days?" thinking. But really I knew I wanted to get it properly done today!

That right hamstring tendinitis thing was quite sore yesterday during my run with Liz, and unfortunately it was sore again today pretty much right from the start - it doesn't get worse, and it's not like having seized-up back or anything that really makes you question your sanity, but it's tough when even the opening couple miles of a long one are already causing you to make mild grimaces! I ran the first loop of Central Park pretty well I think (deduction is that I am slightly faster on rolling hills than on flats, in that the downhills are rather faster than average), slowed down after that as it dawned on me that hip flexors REALLY were noticing the hills. Thereafter a slog - I did the middle loop a couple times, then turned around at 72nd and ran back up the west side of the park and partway home. Stopped my Garmin the MINUTE it hit 20.00 and walked the remaining 7 or 8 blocks!

Shower, ibuprofen, food - all better now, feet still a bit sore but feel pretty normal otherwise.

20mi, 4:39 or so

Friday, March 24, 2017

Run with Liz!

OK, this day is off to a better start I think - always good to run in the morning if possible. Made a date with Liz and just had a very nice hour in Riverside Park. A student meeting at 11, but after that the day's clear for Austen revisions. This is good!

1hr easy!