Train, Don't Strain

[baffled]

New log.

12-31-14
~15 minute warm up, a few strides and tried to get video of my running, but the light was screwy and no good

Easy and boring. I hate New Year's Eve, for a lot of reasons.

1-1-15
~15 minute warm up, few strides, tried (again) to get footage, but no good. Have to go into the gym late Sunday night, when it's usually empty, to set up my camera next to the treadmill.

Can't get the video analysis done if I don't get the video...

Run home and do some drills and strides x 5

Flexibility work, mainly PNF stretching with a focus on the calves and quads.

[baffled]

1-2
~45 minutes with 10-15 of drills and strides

Foundational Strength I

Stretch and eat

edit: I did the drills and strides after ~10 minutes of easy running. Here's what I did, and I like it quite a bit as an added warm up, or even an entire warm up:

4 drills + 30 seconds at a 190 cadence run as a mild stride after each drill
2 drills + 90 seconds at a 184 cadence run as a mild stride after each drill

Adjust metronome app and do rest of my run at an easy pace, but a 182 cadence, which seems to be a real nice spot for me right now. I may need to adjust up or down slightly, but I feel better with just a couple steps per minute than 180 at most paces I've run at lately.

A few surges and exaggerated pulls of the ankle to ass during the run, but otherwise, real mild.

Getting better, but still a ways to go in both mechanics and specific strength.

[baffled]

1-3-2015
Easy 18" out and 16" back

4 drills + 1 stride per drill

Stretch and go to dinner with some friends. This calorie count thing on menus seemed to turn it into competition. Think I clocked just less than 3000 calories.

1-4-2015
Stretch and Foundational Strength routine

[baffled]

1-5-2015
4.24 miles at ~8:24 pace

Was going to run strides, but had some GI issues and just decided to take off my shoes and trot barefoot home as part of my cool down.

Stretch and do arm swing, A-March, B-March, wall leans and call it good.

[baffled]

1-6-2015
Easy 30 minutes

Strength routine that looks a lot like DJ's Lifetime Warrior Workout, but with a couple additions in a "rehabby"/runner application.

[baffled]

1-7-2015
Stretching and Foundational Strength

1-8-2015
Easy 20" + 4 strides

Broke in a pair of Newtons I got for Christmas. Well, started to. Calves felt it quite a bit, but I also started overstriding quite a bit. Can only think I was missing hip extension quite a bit. After a long day of sitting, I probably could have done a bit more work to get my hips opened up before I left.

[baffled]

1-9-2015
30" + 6 Drills + strides (A & B Skips, alternating) + 7"

Much better for most of the run. Had more time and opportunity to get into a lunge stretch and do some standing hip extension stuff throughout the day.

Most days, if I do that, I look like a weirdo at work, but I was a little more free today and got to avoid sitting as much. I have, from looking at my shoes, an assymetrical heel strike on my right foot. That hip stays tighter, for a lot of reasons. Mainly, because I'm right handed/right footed and jumped off my left, planted to kick etc. Hip flexors a bit more active, glute sometimes doesn't fire as well on that side.

Stretching

1-10-2015
Stretching + Foundational Strength

[baffled]

1-11-2015
30" + 6 drills and strides + 10"

Specific Strength + Stretching

Best feeling run in a while.

[baffled]

1-12-2015
30" + 6 strides + 8"

10 jumps up to the deck

Stretching and drills.

Good time. I basically have two sessions that show up during the week, and a lot of strides.

Had a few big pickups in pace to avoid getting hit by a car, otherwise an easy effort.

[baffled]

1-13-2015
Hit the calves and quads pretty hard with the Quad Baller

Band stomps x 25/side
Band drive back x 25/side
Band donkey kick x 15/side
Single leg glute bridge x 20/side
Single leg hip thrust x 20/side

Starting to notice that I still get a little crossover gait going with my right leg. When I consciously adjust step width, the foot strike almost always goes from heel to mid-foot.

Lots on foot strike (obviously), and plenty on crossover gait, but not a lot discussing the role a crossover gait can have on which part of the foot strikes down first, other than excessive pronation.

[baffled]

1-14-15
Dinner for mama baffs bday

Foundational strength + stretching

1-15-15
Easy 3 + a skips + d skips

Specific strength for hip extension

Stretching

[baffled]

1-16-15
30/30 rope skipping

Stretching

[baffled]

1-17-15
3.8 at a 8:23 pace. Felt pretty crisp. Had a few pickups that felt strong and like speed was coming from my hips

Stretch and foundational strength

Cousin is in town for her birthday. She's a cunt.

[baffled]

1-18-2015
20 x 45/25 jump rope

1-19
Warm up with 5 x 30/30 jump rope and mobility/body looseners

4.8 mile fartlek run

Last .5 I tried to go as slowly as I could without turning it into a walk. Had a good pace going, even on the easy portion, for the last 2 miles or so.

Some DB stuff. Had barely done any strength work outside of hip and midsection stuff for a couple weeks, so more a fuck around than anything.

[baffled]

1-20-2015
Easy 30" recovery run.

I either strained my right calf (again), or I got a cramp in it. Judging by how it's feeling, it's cramping like a motherfucker, but we'll see how it feels in the morning.

Ironic.

I was on my feet non-stop, other than my drive to and from work, the entire day. Ate lunch standing up and just never had a chance to sit. Skipping today would have been reasonable.

[baffled]

1-21-2015
A bunch of goofy, injury prevention stuff.

Good news is my calves were just cramped and not actually hurt. Still pushed today's run back a day and will modify remaining runs this week a little.

Eccentric strengthening a good idea for a lot of reasons.

[baffled]

1-22-2015
Easy 30" run

Eccentric heel drops 2 x 15/leg

Some other injury prevention strength work.

Not bad today. A shortish tempo session is the plan tomorrow.

[baffled]

1-23-2015
Intervals

Long warm up. Good day.

[TerryB]

Eccentric heel drops 2 x 15/leg

Some other injury prevention strength work.

I'm trying VERY hard not to say anything cunty!!

[Holland Oates]

I'm trying VERY hard not to say anything cunty!!

You should try harder.

[baffled]

Start your own thread if you want to be a cunt, cunt.

1-24-2015
Easy 50"

Same stuff as always.

[baffled]

1-25-2015
Rest. Walked my 18 1/2 year old dog for ~20 minutes. He did pretty good. Old timer still has a pretty sharp edge to him. As long as he's happy and feisty, he's good.

[baffled]

1-26-2015
Warm up with rope skipping, lunge matrix x 6/leg, mobility and paw back drill variations

1 mile @ 8:34
5 strides
1 mile @ 7:23
5 strides
1 mile @ 8:04
.75 mile @ 9:32

Nice. Wanted to try and find a tempo pace. Last Friday and today were meant to get that feel. 7:20'ish feels about right for a shorter tempo effort, which all my tempo efforts should be for a while.

Paw back seemed to click well and foot strike seemed pretty even and quite a bit softer most of the run. It'll take a while to tune form further, but today was a good one.

Local half marathon series may be doable starting this spring if I can feather the throttle and stay focused....

[baffled]

1-27-2015
Unplanned rest from running.

On my feet all day, mostly in one area. two nights of ~4 hours of sleep and didn't want to do anything after work.

Did my heel drops, 3 x 15/ leg along with some low level hip stabilizing stuff. Nothing major.

[baffled]

1-28
Another unplanned rest day

Worn down from lack of sleep and everyone around me has a cold that I've avoided so far.

Still did my strength and injury prevention work.