Tuesday, January 21, 2020

running day

Today I hit the turf for some extensive tempo intervals.  Monday night I did a hip flexor workout in the gym.  Running is going ok, glad to be running again.  Looking forward to getting on the track and running longer intervals.  I'm now working again and with a guitar festival to supervise and perform in, I'll be pretty busy the next 2 weeks, but I expect to be running next on Saturday and Tuesday with weights in between. 

Cold today, right about freezing but with little wind and sunshine, felt ok.
Hoka trainers on 
300m warmup, stretches drills 
12 x 100m w/ 1 min rest ~ 16.5 sec 
2 x 100m striders
This was the same volume I did last time, but this time, in one big set of 12.  One minute rest is fairly generous for 100m repeats at 75% so I feel as if I could have done more.  I felt a little vulnerability in my L quad on the last one when I went to push it which tells me I need to do some explosive type band work, which I can do at home. 

At some point I need to shell out some $$$ for a good massage gun.  Good ones are very expensive.  I've heard they're also good on the plantar issue... which is slowly improving.  If anyone out there has a recommendation, I'm listening.

144.5 lbs after workout. 

Friday, January 17, 2020


Back to running after three days off.  This was somewhat of a turning point and hopefully, I will be 'all in' for sprint training as of now.  I was a bit hesitant on whether I should wait a few more days before running because of a slight lingering soreness in my heal, but I went ahead anyway.  It was fine.  In fact, my feet feel better after the workout.  As I've said before, the body needs to adjust to the action.  We'll see how the feet feel tomorrow and in the coming days.

I stayed on grass for more 100m sprints.  Today was the kind of typical winter day I've trained in 100 times... cloudy, breezy, cold, but not freezing... 45º. 

Hoka trainers on 
300m warmup, stretches, drills 
2 x 6 x 100m - 16 - 16.5 sec/ with one min in between reps, 400m walk between sets

So, on the last of twelve 100m sprints, really just striders, I switched over to stopwatch and I went hard and sprinted, finished it in 13.98.   Not bad for not 100%, in trainers, on soft turf, into the wind, and after 11x100m.  This type of workout is not anywhere near the pain of longer tempo intervals with short rest.  It's a little hard, but just an appetizer for the pain yet to come.  Maybe 2x8 nest time.

I took yesterday kind of off, save for a relaxed bike ride, some pushups, and pullups.  Wednesday night, I did 3 x 25 hip flexor machine plus some adds and abds and abs (yes, they are different).  Tonight, I'll be at the gym again.

Weight is nominal mid 144s after workout. 

Did another glute superset tonight.  Didn't try to 'one up' myself, same as before.  750 (2x375) reps on that machine is enough, takes all of an hour.  I'll probably take Sat off as I am traveling and maybe do some core work on Sunday. 

Wednesday, January 15, 2020

glute superset, bike, walk

It's been unseasonably warm for mid January in Sewanee, around 60º past few days.  Yesterday afternoon I did my usual bike circuit but got a flat and had to walk 2.5 miles home.  One of the great things about Sewanee is that there is a bike shop right in town. I got home from my walk, put my bike on my car, and was back home with a new tire in 30 minutes.  Then, last night I did my biggest glute set...
Dynamic stretches
Glute machine: 2x375 reps: 50, 5x35, 50, 50, 50 w/ 350lbs, each side
So, why all the emphasis on this one machine?  I think it best replicates the motion of striking the ground as one does in sprinting, and it's fast twitch, explosive, and it doesn't engage the knee.   Today, when I go back, I'll get hip flexors, ads, and abds.

After Monday's running, aside from light soreness in the feet, I did feel some soreness in the quads so I need to strengthen those hip flexors and extenders.

Colder weather is coming, daily highs in 40ºs by Fri, 30ºs by Mon.  I'm hoping to do running workouts on Fri and Tues.  I hope I can resume running workouts with 3 days rest in between.  It's been a really nice 7 week vacation, but next week it's back to work and doing some performing. 

Just under 145 lbs this morning.

Monday, January 13, 2020

Running again

First running workout today and it went well.  Well in the sense that I seem to be getting past the plantar fasciitis.  Only very slight heel pain was noticed.  What it feels like tomorrow and in the next few days is more important.   I think it's going to be fine.   Beautiful day, about 60º and mostly cloudy in Sewanee.

The workout confirmed to me that there IS NO SUBSTITUTE for running.  I did a workout today that would be normally easy for me but I certainly worked up a sweat and was quite tired at the end.  I think the body has to adjust to the specificity of the exercise, especially my feet.  The right foot has that arthritis issue that seems to improve a little when I start regularly running.

I was conservative today and will be likely on grass for most of this month.

Hoka trainers on 
300m warmup, stretches, drills 
50m strider 
6 x 100m w/ 1 min rest  ~16.5 sec
I may be out again on turf by Friday to do a similar workout, maybe a bit more.  I like running on turf due to it's softness and regularity.  There are 2 turf fields at Sewanee so I can have more flexibility.  I'll probably doing 100 repeats for a while.

A retired faculty member was walking on the track and told me she was 82.  When I started talking about injuries, she scoffed and guessed my age at 'about 30.'   I guess it was because I was hiding behind sunglasses. 

144 lbs after workout.   I'd guess my bodyfat % at about 12-13%, which means if I want to get to say 9%, I'd weight about 138.5 lbs.  I've been there before.

Gym later tonight... it's now back open to regular hours - til 11pm.  Yay!

Saturday, January 11, 2020

stairmaster, rower

Did a good 25 min session on stairmaster, and then a moderate 2000m row in 9+ min.   Followed up with abs, chest, some other stuff.  Did a good long walk in the woods before the storm. 

The big news is my weight was down to 143.3 lbs after tonight's workout.  Lowest in several months.  Not that I'm super lean, just been eating small.   I really think if I were truly lean, like 8% body fat, I'd weigh in the upper 130s.

Still on schedule to start running on Monday. 

Eating really well.  Tonight, soup bowl with kale, cabbage, broccoli, carrots, ginger, garlic, konjac noodles, and spicy grilled chicken.  Enough left over to eat for tomorrow.  2 meals a day.  Eating around noon / early pm my first meal of hot oat bran cereal with blueberries, almonds. 

Rarin' to go. 

Friday, January 10, 2020

bike, glute superset

More of the same yesterday, 10 mile bike ride in early afternoon, then gym at night.

I did this glute set on 2 days rest from my previous glute set on Monday.  I 'one-upped' myself and did a few more reps.  8 sets each side, 660 total reps.

Dynamic stretches 
Glute machine: 2x330 reps: 50, 5x35, 50, 55 w/ 350lbs, each  side

I tolerated it pretty well, only slight soreness.  Today, I'll work on core and upper body.  I'll try to get a bike ride in between rain showers.

Feet feel fine, expect to run a little on Monday.  Weight is good, about 145.

Wednesday, January 8, 2020

bike, stairmaster, lighter

Feeling better after a long sleep last night.  Been a while since I got 8 hrs.  I dipped under 145lbs for the first time after my bike ride this afternoon.   Eating really small and losing the fat. 

Gym tonight, I did stairmaster for the first time this year, 25 min hill program.  A good sweat and the feet felt fine.  I also did 2 sets of (hip) adductors and abductors.   I think the hip joint, like the shoulder, needs a balance of exercise and I shouldn't neglect the ads and abds.   Easy to focus on the forward and back - glutes and hip flexors, but need the sideways stuff to for a healthy ball and socket joint.  Found out the hard way as a kid how not to develop the shoulders. 

I'm making some changes to my diet.  Basically, I want to eat more raw vegetables with my protein, usually chicken or seafood, and I'm drinking an alkaline balanced water (from an Ehm pitcher/filter).  I had been eating at Corelife on my visits to Mufreesboro.  I have a large bowl of chicken broth with raw chopped kale, broccoli, ginger, and other vegetables with spicy grilled chicken on top and some hard boiled eggs and a little quinoa.  Pretty balanced and good. 

I think it will be good to drink some alkaline water in the morning instead of 3 or 4 cups of acidic coffee (all coffee is generally acidic, pH about 5).  And, drink more alkaline green and herbal tea.   Some science suggests alkaline diet may help growth hormone, muscle building, vitamin assimilation, and cellular health... but the science is not particularly convincing or conclusive. 

Still though, I really have a long way to go.  I'm not coming close to the bike circuit times I was doing in June, but maybe that's a lack of effort and pacing.  I'm simply not a natural when it comes to cardio fitness.  I have to work for every little bit of it.  But, I am increasing strength, getting lean, and stretching daily.  I don't know what I'd do without my hot tub.