Well, I'm late getting this out again but better late than never. There are a few things I have figured out by now...I still don't know how to schedule my nutrition and I need a new pair of sneakers. I am also wondering how I am going to make it to 26.2 miles when I feel terrible after 1/3 of that distance?
Tuesday: Basketball in the morning. 11 hours at work and then a 3-mile run in the evening, Basketball was 2.1 miles with a average HR of 147 and a max HR of 171. The evening run was at 9:53 pace with an average HR of 149 and a max HR of 166. My average cadence was 171 and average vertical displacement was 9.41cm. Average ground contact time balance was 51% Left and 49% Right. All things considered, this was one of my better runs so far.
Wednesday: NEPA Fit Club.
Starter: 4 sets each of double kettlebell (52 pounds) rear-foot elevated split squats x 6 each leg alternating with single leg wall planks with 10-second hold x 4 each leg.
Next: 4 sets each of push-ups on the rings with feet elevated x 10 reps alternating with feet elevated TRX rows x 8 reps.
Finisher: 4 sets each of Double kettlebell (35 pounds) single-arm press with the other arm in elevated rack position x 6 reps each alternating with hinged row (44 pounds) x 8 reps each.
Thursday: Thunderstorms = no track work.
Friday: NEPA Fit Club (I'm still sore from my workout on Wednesday)
Starter: Sled push at 145 pounds x 8 minutes.
Strength: 4 sets each of Low-handle deadlift at 265 pounds x 4 repetitions alternating with rocking from a ½ kneel position x 10 each side.
Finisher: 4 rounds of Single arm swings (alternating hands) with 35 pounds x 10 reps each side, 52 pounds x 6 reps each side and 70 pounds x 3 reps each side.
Friday: It is my wife's birthday, so we go for a couples massage. I think the woman nearly killed me!!!
Saturday: Tabata sprints on the bike 20 seconds sprint with 10 seconds rest x 8 minutes. I was supposed to run the sprints but I'm still sore from lifting and the massage.
Sunday: 9.5 mile run at an average pace of 10:42. I was planning to go 10 but I got lost on the trail and miscalculated. My average HR was 154 with a max HR of 171. My average cadence was 169 and average vertical oscillation was 9.46 cm. Average ground contact time balance was 50.9% on the Left and 49.1% on the Right. I switched shoes at the 4 mile mark because I was afraid of blisters. I wore the Altra's in the beginning and switched to the Skora's for the last 5.5 miles. I did not feel overly fatigued but my ankles were killing me. I need a new pair of shoes. I also experienced some gastric distress. I tried a Cliff organic energy pouch before the run (won't do that ever again) and had too much for dinner the night before (will probably do that again at some point).
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."