Wednesday, September 06, 2006
Run 5 (hills)
Run 5 (40 ')
Took yesterday off. Tired. Last week hit me hard yesterday. The delayed fatigue caught up. Felt ok this morning. Original plan was to run in a.m. but I was pretty tired this morning so I went back to sleep.
Had to cut workout short. Blew up my right quad on the final hill repeat. Very tight. Iced after and ace wrap. Can barely bend my leg at the knee because quad is in so much spasm. We'll see tomarrow. Try to swim in a.m.
1 mile wu/cd
6 hill repeats: 1st and last long and middle 4 shorter. All = rest back down.
1 = 6 min., 320 ft ascent, HR ave 112/max 114
2-5 = 2 min. each, 140 ft ascent, HR ave on 2/3 = 139/max 151, and 4/5 max of 154 (zone 5b)
6 = Same hill as first, but in 5 min. 320 ft, HR ave 147/max 154. Held 154 HR final 3 minutes. Wasnt really running fast, maybe 8:30 pace. However, quads must have been fatiqued from big week last week, and not fully recovered. I stopped and jogged home easy after.
Diet:
Breakfast: 2 vanilla yogurts, 1 cup caffeine free tea
Lunch: Salad with vegies and low fat italian, 2 oz bag pretzels, diet sierra mist.
Afternoon: med. coffee and cliff protein bar, 1 apple
Dinner: 6 oz chicken breast, about 8 oz scallop potatoes, salad. 1 beer and diet shasta
Took yesterday off. Tired. Last week hit me hard yesterday. The delayed fatigue caught up. Felt ok this morning. Original plan was to run in a.m. but I was pretty tired this morning so I went back to sleep.
Had to cut workout short. Blew up my right quad on the final hill repeat. Very tight. Iced after and ace wrap. Can barely bend my leg at the knee because quad is in so much spasm. We'll see tomarrow. Try to swim in a.m.
1 mile wu/cd
6 hill repeats: 1st and last long and middle 4 shorter. All = rest back down.
1 = 6 min., 320 ft ascent, HR ave 112/max 114
2-5 = 2 min. each, 140 ft ascent, HR ave on 2/3 = 139/max 151, and 4/5 max of 154 (zone 5b)
6 = Same hill as first, but in 5 min. 320 ft, HR ave 147/max 154. Held 154 HR final 3 minutes. Wasnt really running fast, maybe 8:30 pace. However, quads must have been fatiqued from big week last week, and not fully recovered. I stopped and jogged home easy after.
Diet:
Breakfast: 2 vanilla yogurts, 1 cup caffeine free tea
Lunch: Salad with vegies and low fat italian, 2 oz bag pretzels, diet sierra mist.
Afternoon: med. coffee and cliff protein bar, 1 apple
Dinner: 6 oz chicken breast, about 8 oz scallop potatoes, salad. 1 beer and diet shasta
