crazy bike climbing

I wasn't going to do much today but after doing some ab work I hit Roark's Cove road again on the bike.  For a day I wasn't going to do much, I absolutely cranked up this mountain tonight.  I didn't time it precisely but it was very near PR time, about 21 minutes.  (PR is 20:29)  Probably the second fastest time I've done it.  

Just as well.  My Wed and especially Thurs are so packed that I can't do really anything on those days.  I'm expecting to get back out on the track this weekend though, maybe Sat or Sunday night.   

Second climb up Raccoon Mt, new trainers

I woke really early on the boat and listened to Morning Joe and was waiting to see if the NASA rocket would launch.  I fell back to sleep and got up, swam, and practiced guitar.  The river seemed quite clean compared to last time.  Water temperature was 84º.   Then I hit the hill climb on the bike during the hottest part of the day, around 1:30pm.  It was about 90º, heat index mid 90ºs.   
Without intending to, I made it up in about my record time, although I didn't time it precisely, it was about 36 min.  (PR is 35:34).  Much faster than the previous day where I did 40 min.  

I got the new Hoka Rincon 3s in.  Wow, they feel pretty amazing out of the box, lighter than any of the Clifton 1s.  Looking forward to a workout in these.  Perhaps finally there is a successor to the Clifton 1s.  They are an astonishing 6.31 oz in my size.   These are lighter than my first pair of racing spikes from several years ago.  

100s, bike

Biked up Roark's Cove Rd Friday in just under 24 min and went to the track Sat night, even though it was a bit too soon to run, and did the big bike climb up Raccoon Mtn with Bill tonight, Sunday, in 40 min.  

Saturday was a bit too soon to be back to the track being in the off season, so I just ran a little:

Hoka trainers on

stretches, drills, 2 x 100, bands

3 x 100m - 13.90, 13.29, 12.97

These were pretty brisk, the last one being close to full speed.  I was able to confidently sprint without a hint of my injury.  I tested the ham on the leg curl machine and it's still not as strong as the right side but close.  

After Monday's workout, my foot was a bit sore, so I really should not be running more than once a week now in the off season.  I like to sprint because I still can and don't want to get too detrained.

Have gained weight but nothing ridiculous, daily avg about 143 lbs.  

Bought some new trainers.  First truly new shoes I've bought in a while.  Hoka Rincon 3.  Closest to the original Clifton 1 in weight.

Relaxing on the river tonight...

Track, bike ... again

 I was at the track today.  Went yesterday but the football team stayed until 7.  So, I got there today early and trained in the hottest part of the day, heat index mid 80ºs, not too bad.  Did the same workout as last time, 4,3,2,1.

Last week, I climbed Roark's Cove road on the bike 3 or 4 times, 23 - 24 min.  I was briefly at the weight room and tested the ham.  It's about 90% which isn't bad considering I've done zero rehab since I hurt my back with the dead lifts.  It's fine now.  Wish I could dead lift heavy.  It seems to help.

Hoka trainers on

Stretches, drills, bands, 2x100

400m - 64.81 (30.78, 34.03)

300m - 45.63 (14.53, 15.43, 15.61)

200m - 28.16 (13.43, 14.73)

100m - 13.12

Was faster than last time but I took more rest.  It was equally as hard.  Definitely detrained, considering I'm working very hard to run 28 in a 200.   But... as a friend pointed out: it's only August! 

Maintaining a relatively healthy weight but far from race weight.  I'm up about 3-4 lbs.  142 lbs after workout. 

I can still feel the injury ever so slightly when I target it with a ham curl or something similar.  But, I've been sprinting with confidence, at 98% effort.   Since I can't seem to do heavy deadlifts, so I need to do something similar.  Have been doing ab work and need to do some ham strengthening stuff.

track, bike

Back on the track on Sunday, and biking up the mountain on Monday.  My most substantial off season track workout and no sign of my injury.  Warm but not hot on Sunday night at the Sewanee track.  

Hoka trainers on

stretches, drills, bands, 2x100

400m - 67.07 (16.07, 16.80, 17.20, 17.00)

300m - 47.20 (15.00, 15.93, 16.27)

200m - 28.84 (14.19, 14.65)

100m - 13.54

Feet were a bit sore from the Saturday hike, and my back still felt the effects of those deadlifts 5 days prior.  I started long and slow, a little faster than 800m race pace and increased the speed as I shortened the interval.  I didn't take full rest, so at the end of the last 100m, my heart rate was at max, about 166.  No all-out sprints, but the last 100m was close, considering the previous intervals.  Felt good to be out there and sprinting again however, my relatively slow 400m was tiring enough to show how detrained I've become.   In shape, I could run a 67 400m without much effort, this was tiring.   I'll probably continue the once a week track training schedule throughout the next month or so.  

Monday, I biked up the mountain in warm weather in about 25 min.  Not super fast but a good sweat.  

Weight is about 142 this Tues. morning. 

Hiking, biking

Thursday I biked up the mountain in 24 min and Friday I swam across the lake with Roya. 

Saturday, did a pretty rugged hike at Savage Gulf down the Collins Gulf to Horsepound Falls.  Only about 6 miles round trip, it was plenty for me with my back and foot issues, considering the terrain.

My back remains a bit sore after deadlifts 5 days ago, it's a bone/spine thing, not a muscle.  I do think there is a definite connection between my lower back and left ham.  I can feel it when I stretch the left side but not the right.  

This morning, I did an ab routine and the back feels better, so, I'm going to run a bit today.  I really need to step up the core work, it's been lacking lately.

Gym, dead lifts

Did some manual labor today, scrubbing moss off my roof then, a casual long bike ride with Roya and then we went to the gym.  

On the suggestion of Duane, I tried some heavy deadlifts.  I didn't have gloves and since this was a new exercise, I didn't push it to the max but did 3 sets of 3x dead lifts with 200 lbs.  I think I could eventually push my max upwards of 250+, but since this is a new exercise, I was a bit conservative.  Afterward I tested my L ham on the leg curl and I must say, it felt stronger and with less pain.   Maybe there is something to this.  I may try it again, but I'm a bit hesitant to try and push it to a 1 rep max.  Also did abds, leg press, single leg squats, and nordic ham machine.   

Was really starting to feel like I'm really detrained and too heavy.  So, I'm hoping to drop a few pounds before the weekend when I run again.  

Roya hit the stairmaster... always a good sweat.