James
15 minute warmup and stretch, followed by the 5K. Good practice Run on the course for next Saturday.
- Miles:
- 451 total / 0 in 2012
- Goal:
rehab after 2010 Boston Marathon; Timlin 5K
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James logged 451 miles.
Last workout almost 2 years ago. Help get them back on track!
Entries
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RUN
good 5K Practice run 3.16 mi 00:25 07:59 pace
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RUN
good Hopkinton HS Track. Speed wor... 3.5 mi 00:30 08:30 pace
Speed workout. 400 @ 1:55 / 400 jog x7
Good to be on a nice soft flat surface. -
RUN
injured 2010 Boston Marathon 26.2 mi 04:16 09:47 pace
Sunny, tailwind, 47 - 57deg
After 2 mile warm-up at 6:30am; race at 10:30.
Ouch. Started at 9min pace; at 10 miles, I noted I was slowing down, eventually that my stride was shortening. by halfway,... read more -
FIT
good Elliptical, PreCor @ Mt Auburn 11 mi 01:45 09:32 pace
Took the day off of running again.
Keeping everything inline and medium resistnace and height, got a good workout and still felt the body was healthy.
Fitness ready for the 19th -
FIT
Octane Elliptical @ Home Gym 10 km 01:00 09:39 pace
Pretty good, stayed between 4-8 resistance, 1-2 minute intervals, long warm up & cool down. Hip didn't hurt, but there were some tightness in various other leg places
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FIT
good Upper body/Calfs @ Office Gym 00:45
Just some Chest & Tri & calf raises exercises keeping above 12 reps per set.
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VELO
alright 1st road bike of the season 5 mi 00:55 5.5mph pace
60-65deg, sunny
Rode about 12 miles; still recording running equivalent. The hip still pains when pressing up hills, but this is much healthier than running for now. And the weather was far too nic... read more -
FIT
Upper Body Workout @ Gym 00:45
So weak. I've really been neglecting weightlifting and it shows in my scrawny arms and more unfortunate weak core.
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FIT
Spinning Class @ gym 6 mi 00:55 09:09 pace
6am grrr.
Rick's class is very intense. Have to go out. I left a few cranks out there but not much. -
FIT
Hatha Yoga @ gym 01:15
I noticed that some postures definitely irritated the hip tendons. I couldn't still myself for tree (neither put weight on Right or balance on left with Right bent...but a whole flow of warrior str... read more
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FIT
alright Spinning Class @ gym 5 mi 00:50 10:00 pace
Hard not to push it hard in a class. A little hip pain on the jumps and when I pressed my right leg not in alignment.
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FIT
good Hatha Yoga @ Gym 01:20
When the instructor said..."we're going to focus on core today". I thought "oh no, that's going to require lots of leg-lifts and hip flexor strain."
But it wasn't that bad. I h... read more
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RUN
injured BC to Wellesley & back on the... 21.9 mi 03:37 09:54 pace
28-34deg, light wind, sunny.
Started fine, except the hip pain, which subsided and resuming at each water stop. Kept a 9:15 pace for the first 14 miles.
Had to make a pit stop at a Star Market. Los... read more -
FIT
Octane Elliptical @ Home Gym 12.4 km 01:03 08:10 pace
2 workouts
Lvl 4 10K Flat 80-85 avg stride/min
Stretch
Lvl 6 10 K Hills run 70-80 avg stride/min -
FIT
good Hatha Yoga Class 01:20
Good Idea to do yoga instead of a workout that would have killed my hip.
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RUN
alright New Bedford Half 13.1 mi 01:50 08:23 pace
55deg, sunny, light breeze.
I kicked the course's butt and it kicked right back. The ip was bugging me most of the race. Only 2-3 out of 10 pain, but maybe only had 80-90% mobility in the right leg... read more -
RUN
good Treadmill Test @ Gym 1.75 mi 00:17 09:42 pace
With the hip bugging me I wanted to loosen it up a bit to see how it felt.
Pain only 3 of 10 subsiding over 10 minutes.
Started at High incline 12%, short strides to limit impact, then lowered the ... read more -
FIT
good Arc Trainer @gym 3.8 mi 00:30 07:53 pace
Incline 2-5; Resistance 20-30; 160-180 Strides/min
(Arc Trainer mileage x2)
Just wanted to get in a medium intensity low-impact workout before the race tomorrow. -
RUN
alright Hills from Home through the Park 10.55 mi 01:34 08:52 pace
60 deg, Sunny and Beautiful
Lots of Hills and was able to attack on the way back up.
But I'm playing hurt for the first tiem this season. Something has been bugging me in my right hip flexor. Took... read more -
FIT
good Octane Elliptical @ home 10 km 00:50 08:02 pace
Tried to go on/off, .25mile fast 80-90 strides/min and .25 70-80. Level 7.
Other than when the machine attacked me, went well.
