Fall Season Training Week 5 of 10

3 09 2017

This has been an ordinary week with nothing special to report.  I took a couple of days off after Fort2Base to rest my lower body and let it recuperate from the surprising effort it mustered on Sunday.

Fall Week 5

Monday – I did the 40:00 Active Isolated Stretch DVD again, and felt like I really needed it.  My quads and hamstrings were both tight and a little sore.  The right ankle tendons were grumbling but I have since managed to silence them.

Tuesday – I had a lot of stuff to catch up on at home so I did several hours of housecleaning and then gardening outdoors in the vegetable garden, followed by cooking and freezing everything harvested.  I was on my feet a lot and ended up with 10,000 steps even without any formal exercise.

Fall Week 5 Steps

Wednesday – A 30:00 Fast Finish run was on the agenda.  The weather was quite pleasantly cool and I took it easy, running at the bottom of the heart rate range, despite the urge to really haul butt.  It had a 5:00 Zone 3 finish at the end and I was able to push it then.  A 12 hour work shift followed and I did not get 10,000 steps.

Thursday – I tried a Boot Camp DVD I had not done before and discovered it was not exactly what I expected.  Instead of the usual cardio and weights segments alternated in quick succession, this was pretty much all cardio.  For purposes of this training program, I need metabolic/circuit/interval types that employ cardio and weights because I need (1) to keep my heart rate consistently elevated even when my feet aren’t moving and (2) the added benefit of some strength training.   It was another 12 hour work day.

Friday – Another Fast Finish run, this one 45:00, with a 10 minute Zone 3 finish was this day’s training effort.  It went well and I really enjoyed it.  I did do quite a bit of stretching afterwards.

Fall Week 5 Run Stats

Saturday – What a lovely fall day it was!  With early morning temps in the 40s, I found myself wishing I could run. But it was a cross-training day so I opted instead for Cathe Friedrich’s Athletic Training DVD, which featured lots of cardio, weights, core and a nice stretch at the end.  Then I let my younger dog Abby drag me around the neighborhood, so I got some steps in too.

Overall, I feel fully prepared for the races I have coming up and at this point only need to keep readiness at its peak while simultaneously avoiding injury.  Sleep was good most of the week at around 8 hours on average, but I’m finding it hard to wake up in the dark so I pretty much have to force myself out of bed at 5:00 on work days.  Caloric intake has been fairly well in control with protein staying around 120 grams daily and carbs coming from mostly fresh fruits and vegetables.   So even my often dicey nutrition is okay at this moment.  I always drink lots of water, and that has continued.

Two weeks remain before Rock-n-Roll Philly, and I’m starting to get excited now.  I wanna run up the Rocky Steps and yell “Yo Adrian!” LOL

See ya next week!



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