New Year, New Goal, Same Old FireFreak

Just quickly looking back at that plan... I'd skip the entire Wednesday run.

firefreak said:
Ran 5.3 tonight. Started to snow and I was not dressed to be covered in snow flakes.

I think I am going to take the planned mileage and back it down 1 mile per day for a while. still keeps me running but gives me a little less strain.
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tsilcyc said:
Just quickly looking back at that plan... I'd skip the entire Wednesday run.
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So run Sunday, Tuesday, Thursday, Saturday?
 
firefreak said:
So run Sunday, Tuesday, Thursday, Saturday?
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I think it's too much volume and I think you're not recovering from your workouts. I think you should move to the modified plan they discussed AND skip Wednesdays altogether. "IF" at a later date you feel like you can increase the volume, we can talk about adding Wednesdays back but for now, that's what I think you should do. Ultimately I think you will benefit from running less and in the end be more successful. My .02

You're in the middle of the plan, if nothing else, try it for a few weeks and see if the situation changes.
 
tsilcyc said:
I think it's too much volume and I think you're not recovering from your workouts. I think you should move to the modified plan they discussed AND skip Wednesdays altogether. "IF" at a later date you feel like you can increase the volume, we can talk about adding Wednesdays back but for now, that's what I think you should do. Ultimately I think you will benefit from running less and in the end be more successful. My .02

You're in the middle of the plan, if nothing else, try it for a few weeks and see if the situation changes.
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Do you think that adding a cross training workout like rowing or a stationary bike instead of running is acceptable or do you think that its just too much working out all together and wednesday should be full rest and recovery?
 
firefreak said:
Do you think that adding a cross training workout like rowing or a stationary bike instead of running is acceptable or do you think that its just too much working out all together and wednesday should be full rest and recovery?
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I don't see why rowing would be a problem. I'd pass on the cycling to give your legs a rest though. Work on your core. Chicks dig rock hard abs. :)
 
tsilcyc said:
Really? Do you hold the oars with your toes? :)
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Recovery

This is the phase from the extraction to the catch.

* Just after the extraction (or finish) with the oar out of the water and the face of the blade parallel to the water (the blades are "feathered"). The rower has legs straight, body leaning back, and arms pulled in so that the oar handle is a few inches from the solar plexus. This is the beginning of what is called the recovery or the slide.
* The rower extends the arms fully forward (toward the stern) pushing the oar away from his or her body while, at the same time, keeping the oar at a constant height with his or her legs straight, and torso leaning back.
* The rower leans the body forward, continuing to keep the oar level, and not bending the knees.
* The rower bends the legs, bringing the sliding seat forward (i.e. toward the stern) on its rollers, while the oar remains level.
* While continuing to slide the seat forward, the rower rotates the oar handle(s), causing the face of the blade to be perpendicular to the water. This is called squaring or rolling up the blade. This, depending on the rower's technique, begins approximately when the oar handle(s) pass over the ankles.
* When the rower reaches the sternmost point of the slide, the end of the recovery, the blade is quickly and smoothly dropped into the water by a slight lifting of the hands. This is called the catch.

[edit] Drive

This is the phase from the catch to the extraction.

* As soon as the oar blade is securely placed in the water at the catch, the rower begins to lever the boat past the blade by straightening the legs while the body remains leaned forward and the arms straight. This is called the leg drive.
* The rower continues pushing with the legs while beginning to apply additional power by opening up his or her back towards the bow of the boat.
* After the rower completes the leg drive, the rower finishes opening up his or her back towards the bow while at the same time using his or her arms to pull the oar(s) to his chest. This is called the draw.
* The rower pushes the oar handle down so the oar blade comes out of the water.
* Just as the oar blade is being removed from the water, the rower rotates the oar handle 90 degrees so that the blade is again parallel to the water. This action is referred to as feathering.
* At this point the rower is in the same position as the beginning, torso leaning back, hands drawn in to the body, and legs extended.
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Was off Sunday, Monday. Did hills on the treadmill yesterday. 3/4 mile warm up then 5 1/4 mile hills at 5.0 grade at 8:00 min/mi pace with 1/4 mile recovery at 11:00 min/mi. What a workout.

Also did some core work as well, since I have been slacking. Bridges, crunches, back bridges with alternating leg raises (for my APT) and supermans.

No running today. Will be doing an upper body weight session. Feel my pecs loosening up and turning back into moobs again.
 
No planned leg "workout" yesterday. Had 2 tower climbs for work. 1st was 200 ft vert up and down, 2nd was 100 ft vert up and down. No real fatigue from it though.

Did an upper body workout at the gym, bench press, incline bp, decline bp, bis, tris, pullups, pull downs, shrugs and did a heavy core sessions too.

I'll post how I feel after tonights run. I've got nice weather today so I am looking forward to getting the run in...mostly with some light as well. Can't wait for March 8th to come around and have sun until 7 PM.
 
Ran the 8. Somewhere bewteen 1:10 and 1:15. Phoen went to sleep and stopped timing my run. I really need to get a true GPS and HRM. Both calves were tight most of the way. Could have been from not wearing tights and it being around 40 degrees or from climbing yesterday. Stopped to stretch a few times just to keep from hurting myself.

Almost got bit by a dog on a leash as I ran by it and its owner.
 
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firefreak said:
Ran the 8. Somewhere bewteen 1:10 and 1:15. Phoen went to sleep and stopped timing my run. I really need to get a true GPS and HRM. Both calves were tight most of the way. Could have been from not wearing tights and it being around 40 degrees or from climbing yesterday. Stopped to stretch a few times just to keep from hurting myself.

Almost got bit by a dog on a leash as I ran by it and its owner.
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Dude... using the phone... ghetto stopwatch. Pony up a few bucks and buy a Timex Ironman. $29 @ Walmart although Walmart is the Devil.
 
Besides, if you drop that iPhone while running you're gonna be out major $$$$$$$. Get a Garmin 305 for $159.
 
tsilcyc said:
Ummm... Timex - "Takes a licking and keeps on ticking."

iPhone - "Goes to sleep when it gets bored."
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yes i realized that once i started to do longer runs. it worked great if i was doing a 3 or 4 miler. After an hour it seems to want to sleep and conserve battery.

I'd want to get a GPS and HRM if I was to get anything. I bring my phone "just in case"

So what did you want to know in regards to me post run? the state of my calves or my energy levels through and post run.
 
firefreak said:
So what did you want to know in regards to me post run? the state of my calves or my energy levels through and post run.
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Yeah... I'm curious as to how the legs feel.
 
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