avondale training journal, starting Dec. 2018 (comments welcome)

[avondale]

Week of Nov. 11 - 17, 2024
This the second of two weeks off from running. Next week, I'll be starting with some base-building in the long plan to train for the Amasa 25k Trail Race on April 12, 2025.

Monday

• Before breakfast: knee PT exercises
• After work: walk on treadmill
  • time: 50:11
  • distance: 2.79 mi
  • ave pace: 17:59
  • incline: 0%

Tuesday

• Before breakfast: core workout
  • 60-sec plank
  • 20 starfish
  • 20 dead bugs
  • 20 bird dogs
  • 20 each side flutter kicks
  • 20 bicycle crunches with hold
  • 5 10-sec hollow-body holds
  • 2 30-sec side planks
  • 20 double leg lift/lowers
• After work: walk on treadmill
  • time: 44:01
  • distance: 2.56 mi
  • ave pace: 17:12
  • incline: 0%

Wednesday

• Before breakfast: knee PT exercises
• After work: walk on treadmill
  • time: 51:03
  • distance: 2.94 mi
  • ave pace: 17:22
  • incline: 0%

Thursday

• Before breakfast:
  • Workout 1
    • 3 x 5 - suitcase squats with 60 lb + 20-lb vest
    • superset
      • 2.5 unassisted chin-ups in this superset
      • 3 x 5 - reverse-grip lat pull-downs with 49-lb bands
      • 3 x 5 - bench presses with 60 lb
    • 3 x 5 - Romanian deadlifts with 60 lb
    • superset
      • 3 x 5 - shoulder presses with 45 lb
      • 3 x 5 - band pull-aparts with 13-lb band
  • Foam rolling and stretching
• After work: walk on treadmill
  • time: 50:09
  • distance: 2.98 mi
  • ave pace: 16:50
  • incline: 0%

Friday

• Before breakfast: knee PT exercises
• After work; walk on treadmill
  • time: 43:48
  • distance: 2.54 mi
  • ave pace: 17:15
  • incline: 0%

Saturday

• Before lunch: 2-hr tennis doubles round-robin
• Before dinner:
  • walk on treadmill
    • time: 43:19
    • distance: 2.44 mi
    • ave pace: 17:45
    • incline: 0%
  • knee PT exercises
  • foam rolling and stretching

Sunday before dinner: hike

• time: 1:20:01
• distance: 4.11 mi
• average pace: 19:28
• elevation gain: 192 ft (corrected)
• route: Northwest Branch Trail

Health

The various knee/leg issues are continuing to improve slowly. Whatever the swollen thing is behind my right knee has started to decrease. We'll have to see what happens when I start running again.

 

[avondale]

Week of Nov. 18 - 24, 2024
This week I started running again after two weeks off. I've started a few weeks of base-building, which will lead into my training plan for the Amasa 25k Trail Race on April 12, 2025. Here's my description of my thinking on the training plan: https://www.disboards.com/threads/a...c-2018-comments-welcome.3725621/post-65828201

Monday

• Before breakfast: knee PT exercises
• After work and PT: walk on treadmill
  • time: 43:40
  • distance: 2.41 mi
  • ave pace: 18:07
  • incline: 0%

Tuesday after work:

• 40 min easy
  • T+D 98, no effect, T 56 F
  • time: 40:00
  • distance: 3.13 mi
  • average pace: 12:46 (GAP ave pace 12:37)
  • splits: 12: 49, 12:48, 12:45, 12:23
  • ave HR: 132 BPM - within my target range
  • elevation gain: 175 ft (corrected)
  • route: neighborhood loop 1

Wednesday

• Before breakfast: knee PT exercises
• After work: walk on treadmill
  • time: 50:09
  • distance: 2.87 mi
  • ave pace: 17:28
  • incline: 0%

Thursday

• Before breakfast: core workout
  • 60-sec plank
  • 20 starfish
  • 20 dead bugs
  • 20 bird dogs
  • 20 each side flutter kicks
  • 20 bicycle crunches with hold
  • 5 10-sec hollow-body holds
  • 2 30-sec side planks
  • 20 double leg lift/lowers
• After work:
  • 40 min easy
    • T+D 77, no effect, T 42 F, WC 38 F, windy
    • time: 40:00
    • distance: 3.18 mi
    • average pace: 12:34 (GAP ave pace 12:26)
    • splits: 12:32, 12:29, 12:45, 12:25
    • ave HR: 134 BPM - within my target range
    • elevation gain: 211 ft (corrected)
    • route: neighborhood loop 1

Friday

• Before breakfast:
  • Knee PT exercises
  • Foam rolling and stretching
• In evening: walk on treadmill
  • time: 42:42
  • distance: 2.19 mi
  • ave pace: 19:30
  • incline: 0%

Saturday

• Before lunch:
  • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
    • Fast feet forward/back in ladder
    • Forward/back hop
    • Fast feet in/out in ladder
    • Sprint/backpedal
    • Fast feet forward through ladder
    • Left/right hop
    • Fast feet sideways through ladder
    • Side shuffle
    • comments: This used my agility ladder.
  • Knee PT exercises
  • Foam rolling and stretching
• Before dinner:
  • 40 min easy on trail
    • T+D 90, no effect, T 53 F
    • time: 40:01
    • distance: 3.11 mi
    • average pace: 12:52 (GAP ave pace 12:36)
    • splits: 12:54, 12:55, 12:44, 13:29
    • ave HR: 136 BPM - within my target range
    • elevation gain: 210 ft (corrected)
    • route: Valley Trail, Rock Creek National Park

Sunday before dinner:

• 50 min easy on trail
  • T+D 90, no effect, T 55 F
  • time: 50:00
  • distance: 3.9 mi
  • average pace: 12:50 (GAP ave pace 12:45)
  • splits: 13:10, 12:45, 12:22, 13:05
  • ave HR: 133 BPM - within my target range
  • elevation gain: 218 ft (corrected)
  • route: Northwest Branch Trail

Total training time: 2 h 50 m
Total training distance: 13.32 mi
Total training elevation gain: 814 ft
(Not counting activities outside of my training plan.)


Health

I had a PT appointment on Monday. Unfortunately the therapist that I've been working with since September has moved to a different organization. (I may follow her there, but not until 2025.) The therapist that took over is ok, I guess. He went back to the more traditional exercises that I was doing in June/July, so a real change in philosophy. I only have one more approved PT visit left this year, so I may just let that go (or go once in December with this guy) and then if I'm still having issues, try to move to the different location with the other therapist. That organization is focused more specifically on sports physical therapy, which seems like a bonus, but it's definitely not as close to my house.

This week, the pain in various things has been about the same. The good news is that even though I started running again, the pain did not get worse. Maybe it's too soon to tell for that? That's why I'm starting off really easy. So I guess we'll see.