Monday, August 29, 2011

Sunday, August 28, 2011

Fumes


This was a very odd week. I had to back off on my Saturday's race because I was feeling exhausted. I hope to recover soon. To make things worse my long run was a disaster. I added some heavy lifting to my training with a couple bike rides to finish killing my legs.

Monday
Day off.

Tuesday
Easy run on the Bahia trail. I ran hard the short inclines and easy on the flat and downhill. Hot day. Total run time: 37 minutes and 24 seconds.

Wednesday
Easy run on the Oakwood Valley trail. Three times the OVT loop. I started slow and gradually increased the pace. Total run time: 31 minutes and 41seconds.

Thursday
Day off.

Friday
Easy run from home to the bike path. I did some easy strides and headed back home. Total run time: 35 minutes and 51 seconds.

Saturday
No race. I decided to do a long run. My legs were feeling good. Why not punish them a little? The route was from home through the bike path to the next tourist town, up to headlands and back to the bike path to complete the loop. Very busy Saturday afternoon. Too many people from all over the world walking around downtown. Somehow I started to think this was not a good idea. I managed to move fast and get away from the crowd. My goal was to run this long steep hill, mostly used by cyclists and tourists. I was going almost all out up this hill. It was about 1.5 miles long. The weather was cool when I left home and after half hour it started to change to a cold breeze. After the long hill I had to cross this tunnel to reach the headlands. It was quite dark, wet and cold. The tunnel is used mainly by cars and cyclists. After the tunnel there was a long downhill where my troubles started. I did not plan this run very well by not bringing any food or drink with me. To make things worse I could not find the entrance to the Miwok Trail. So I spent about half hour running on this paved road. My body was getting cold and there was nobody to ask for directions. Only a few cars driving by. When I finally found the trail's entrance, I was very low on calories and very cold.
To make things worse I had a long climb up Bobcat trail. I tried to stay focused and just move my legs. It was survival mode. I reached the top of the Bobcat trail and then I took Alta trail going downhill to the Oakwood Valley trail. Lucky  I found some blackberries to eat on my way down. From the Oakwood gate to the bike path was a struggle. I got some water to drink before I got off the bike path. In eight minutes I was back home. Total run time: 2 hours and 33 minutes. Short bike ride in the morning and weights in the afternoon. I'm having problems to edit these posts. I keep getting some errors messages.
 
Sunday
Easy run on the bike path. I did some pull ups after I finished my run including one hand pull ups and the standard pull ups. Total run time: 34 minutes and 48 seconds.

Friday, August 26, 2011

Sunday, August 21, 2011

Push ups

Source: Strength Training Anatomy by Frederic Delavier

Just...




This was a short week. I have been having some problems with my piriformis and hamstring. But I was able to do a couple speed sessions. I am hoping this will be enough to start my xc season. Next Saturday will be the first race of the season.

Monday
Day off.

Tuesday
Tempo run. I started my warm up from home to the bike path. On the bike path I ran out and back.(8:27; 8:18) It was about 1.44 miles each way. I covered the 2.88 miles distance in 16:45 under heavy wind. My legs felt really good, light and comfortable with the fast pace. I had to ran around walkers, dogs and cyclists. It is a constant change of sides trying to avoid accidents.  Total run time: 48 minutes and 14 seconds.

Wednesday
Easy run on the bike path. I added a few minutes to finish by the Oakwood Valley trail. My legs felt heavy and tired. I was expecting to feel like this after the Sunday's hilly run. Total run time: 43 minutes and 28 seconds.

Thursday
Easy run after work. I ran from home to the bike path out and back, and back home. Good pace. Total run time: 51 minutes and 7 seconds.

Friday
Another easy run. I was feeling a little tired. My right piriformis is acting again. I ran the bike path route out and back. total run time: 32 minutes and 27 seconds.

Saturday
After a short warm up I did a few speed drills of 200 meters. I was trying to run tall, high knees, push with my toes, exaggerate the arm movements. Six repetitions with 90 seconds rest in between. Very windy day. Total run time: approx. 40 minutes.

Sunday
Good easy run to keep my aerobic base. I ran from my local track to the Oakwood Valley trail, ran the loop once and up to the Ten parking lot, turned around and ran again the Oakwood Valley trail. Then I added a few minutes on the bike path and finished by the local track. Total run time: 1 hour, 9 minutes and 47 seconds.

Sunday, August 14, 2011

Jews of Mizoram - India

X-Country



Monday
Easy run on the bike path. I ran after work. Tired from yesterday's run. Total run time: 34 minutes and 5 seconds.

Tuesday
It started as an easy run then I increased the pace to an almost tempo run on the usual bike path route, out and back. I ran the bike path route in 30:05 adding a loop around the soccer fields as a cool down. After my run I did some pull ups.  I was planning in running at least for one hour but I worked until later and I did not have any legs left plus my left knee is starting to act, too many hills. Total run time: 39 minutes.

Wednesday
Day off. I worked until late. No legs left.

Thursday
After a day off my legs were feeling better. I did a little speed session.  I created a xc type loop, almost flat. It was 1200 meters plus long. I ran it four times in: 4:15; 4:06; 4:06; 4:09 with two minutes easy jog in between. Windy day.  I felt really good. My left knee did not show any signs of injury. Total run time: 39 minutes and 33 seconds.

Friday
Easy run on the bike path. My piriformis is trying to act again. It  has do with the type of work I do. Well, back to the regular stretches routine. Total run time: 32 minutes and 41 seconds.

Saturday
I ran on the bike path out and back but a little far than usual. I increased the pace a few times. My right piriformis did not bother me. Hot day. Total run time: 1 hour and 7 minutes.

Sunday
To finish this week I ran a very hilly route. I was not concerned about mileage but to add some hills to my training. The hills were long and steep, over a mile long with about 800ft of elevation gain. It should be a good preparation for the cross country season that will start next week. Total run time: 1 hour, 28 minutes and 54 seconds.

Tuesday, August 9, 2011

Sunday, August 7, 2011

Imagery IX




  

XC



Monday
Day off.

Tuesday
Easy run on the bike and the Oakwood Valley trail loop once. My legs are recovering. Total run time: 40 minutes and 48 seconds. Short bike ride.

Wednesday
The usual bike path out and back plus a few minutes around the soccer fields. Good easy run. I finished with some pick ups. Total run time: 39 minutes and 30 seconds.  Short bike ride.

Thursday
Hilly route. I left home around 4PM following the short steep downhill right out of my front door. After about 6 minutes I started the long steep climb, mainly used by cyclists. It is a long steep paved hill. When I reached the top I made a left turn going up the Overhill St, or I should call "the Overkill Hill".  It took me 16:11 to reach the MV trail gate. I ran the MV trail out and back. Very flat and short. Then I headed back home taking a slightly different route. Total run time: 52 minutes and 9 seconds.

Friday
Easy run at a good pace. I created a loop around the soccer fields. Ran twice the loop. My legs felt really good. My right hamstring did not bother me. Rode my bike from home to the bike path. Did some pull ups after the run. Total run time: 32 minutes and 30 seconds.

Saturday
Day off. Tired. I lifted weights for the upper body: arms, chest and back.

Sunday
This morning I left home around 7:30AM on my bike. I was planning to do a 90 minutes run. The weather was surprisingly cool for this time of the year. Lots fog and no sun. I waited until around 8:30AM to start my run from my local track. I ran the bike path route, out and back as a warm up. Then I hit the pavement following the bike path in direction to the next town. I ran hard up the steep inclines until I reached the next town where the road became flat. I stayed on it for a few minutes until I reached this long steep hill that takes me back to my town. I took this route and after 9 minutes I was back on the other side. Since this is a very busy road, especially in the weekends with cars and cyclists, I exited it at the top by making left and going down this narrow steep trail. This trail took me by the golf course. From there I ran on the paved roads up a couple steep hills and after a few minutes I was back on the bike path. I added a couple loops around the soccer fields and ended my run by the local track. I finished with a few fast strides. Total run time: 90 minutes.

Thursday, August 4, 2011

Tuesday, August 2, 2011