So, week one of training is in the books. I experienced some technical difficulties (spent a few days without my laptop) and did not blog on a daily basis. I am now wondering if a weekly summary might be better anyway. You will have to let me know what you think.
Sunday: Ran Lake Scranton. 3.46 miles in 34:24 (ave pace 9:57/mi). Ave HR 154 bpm; Max HR 165 bpm; Ave Cadence 166 spm; Ave Vertical Oscillation: 9.77 cm. I ran with Geoff and he is too fast for me. My heart rate was not in the correct training zone and my vertical oscillation was too high. I ran in my Altra's and had some calf strain during the run. I also felt like I might get a blister in my arches if I went any farther.
Tuesday: Basketball for a total of 46 min. Ave HR 152; Max HR 180. (forgot to track distance)
Wednesday: NEPA Fit Club Started with some sprinting intervals; worked some lifts; more sprinting intervals; more lifting. Had a Right hamstring strain during sprints (stinks to be old).
Thursday: Supposed to be 200m intervals but my hamstring was not comfortable during the first interval and I did not continue. I did do a few sprint intervals on the spin bike at the office instead.
Friday: Basketball for a total of 1:06:34; 3.7 miles; Ave HR 132 and Max HR 164. Definitely had Right hamstring pain if I made any quick sprinting motions.
Saturday: 5K Time Trial (user error caused watch malfunction = no data from the run). Experienced some Right hamstring soreness during the run but more afterwards. Another workout at NEPA Fit Club:HRI sled sprints (255 lbs) 6s on - 60 off for 16 sets A1.Trap bar deadlift 260 lbs 4x5 A2. Super dead bug 4x8ea B1 . Unsupported Kettlebell row 3x10-12 each side 44 lbs B2. Step up (18") with hip flexion 35 lbs 3x8 B3. Anti rotation push-up 3x8ea C1 lateral bear crawl down and back C2 rotational med ball toss 3x15. Smoked after the workout. Thought about going to play volleyball but decided to rest instead.
Overall, I was a little disappointed with my performance this week, especially with the hamstring soreness. I also did not eat as well, or sleep as well as I should have...something to improve for next week!
John Salva, PT
"We help people in pain get back to the things they want without relying on surgery or painkillers, even if past treatments have failed."