Sep24-30: 13km (RUN), 18km (stationary bike), 2 days weights, 1 day basketball
Oct 1-7: 34km (RUN), 1 day weights
DEHYDRATED
I was hampered with a mild case of UTI days after Sep24, thus the low run mileage during that week. I read somewhere that too much on the bike could be a cause so I decided to lay off from the stationary bike last week. It turns out that the reason for my problem was that I had probably dehydrated myself from working out too much on some days. For example, I will run in the morning and then go to the gym at lunchtime for a bike ride or weights ---all with less water intake. Since then, I make sure that I always have my water bottle with me everywhere I go. No softdrinks, coffee for the meantime ---just Buko juice.
INJURED
Last week I (stupidly) squeezed in 3 hard workouts when I should be building up my miles slowly:
Tempo run: 1k warmup, 4k at 5:42/km, 1k cooldown (treadmill)
Intervals: 1.4k warmup, 8x400m with 1min rest, 1.4k cooldown (neighborhood)
Long run: 16km in 1:55 (QC-SanJuan-QC)
The result? Pain (again) on my left knee. It's a classic case of "too much, too soon" especially on the long run since the farthest that I ran since July 29 (42km) was only up to 10-11km. The 150% long run distance is a far cry from the recommended 10% increase in mileage per week.
Definitely, an example of what NOT to do in mileage buildups. The pain should subside in days so I'm limited to just easy aerobic runs this week.
STOKED
I'm excited for the Ironman Kona Championships this weekend. Will there be someone who'll take first place from Crowie Alexander? Will Chrissie Wellington still reign at the top?
We'll find out this weekend.
Oct 1-7: 34km (RUN), 1 day weights
DEHYDRATED
I was hampered with a mild case of UTI days after Sep24, thus the low run mileage during that week. I read somewhere that too much on the bike could be a cause so I decided to lay off from the stationary bike last week. It turns out that the reason for my problem was that I had probably dehydrated myself from working out too much on some days. For example, I will run in the morning and then go to the gym at lunchtime for a bike ride or weights ---all with less water intake. Since then, I make sure that I always have my water bottle with me everywhere I go. No softdrinks, coffee for the meantime ---just Buko juice.
INJURED
Last week I (stupidly) squeezed in 3 hard workouts when I should be building up my miles slowly:
Tempo run: 1k warmup, 4k at 5:42/km, 1k cooldown (treadmill)
Intervals: 1.4k warmup, 8x400m with 1min rest, 1.4k cooldown (neighborhood)
Long run: 16km in 1:55 (QC-SanJuan-QC)
The result? Pain (again) on my left knee. It's a classic case of "too much, too soon" especially on the long run since the farthest that I ran since July 29 (42km) was only up to 10-11km. The 150% long run distance is a far cry from the recommended 10% increase in mileage per week.
Definitely, an example of what NOT to do in mileage buildups. The pain should subside in days so I'm limited to just easy aerobic runs this week.
STOKED
I'm excited for the Ironman Kona Championships this weekend. Will there be someone who'll take first place from Crowie Alexander? Will Chrissie Wellington still reign at the top?
We'll find out this weekend.
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