Thread: Otter's Training Log

Well I decided to start posting my training log for all to see. Why you might ask, because maybe it will give me the motivation I need to keep going if I know others are looking at what I am or am not doing. Plus I hoping to get some good advise from those that want to offer.

But before I start posting it, here's a short history lesson from the Otter.

I'm 49, 5ft 11in tall, weight 163 lbs

Retired from the Army after 20 years in 1997 and vowed not to do any thing physical ever again.

Some Knee, hip and right shoulder pain, but nothing I can't deal with. (Thanks Uncle Sam for the beating you put me throught)

Quit smoking in Feb 1999. Am still a non smoker to date. (Smartest thing I ever did).

Decided to join the local gym in 2004. Lifted weights and did an occasional jog on the treadmill. Mostly weights where I bulked up to 184 lbs. Not bad for my narrow a$$.

Tore my achilles playing wallyball two years ago. (Yes it's wallyball not volleyball). And gave up going to the gym after that.

Pretty much sat around the house doing nothing until 28 May 0f 07 when for some unknown reason I decided to try a triathlon.

Here are some highlights from the past 17 months of my adventure. All times are in minutes and seconds.

4 Jun 07 Bike 3 Miles in 13:05, Run 1.33 Miles in 20:00
27 Jun 07 Bike 5.68 Miles in 20:08, Run 1.53 miles in 16:43
31 Jul 07 Bike 9.3 Miles in 35:52, Run 3.24 Miles in 29:21
13 Oct 07 Bike 8.63 Miles in 30:46, Run 1.53 Miles in 8:16

13 Oct 07 Dirt bike crash, Broke my collar bone

Sat on my A$$ trying to get motivated. Nothing worked.

2 Jun 08 Bike 3.5 Miles in 13:04, Run 1.52 Miles in 15:30

Sat on my duff again. No motivation

16 Aug 08 Bike 10.19 Miles in 40:15, Run 1.43 Miles in 14:56
30 Aug 08 Bike 6.34 miles in 24:29, Run 1.43 Miles in 13:58
20 Sep 08 Run 2.15 Miles in 20:00
Pulled a muscle in my Right Calf no running for 2 weeks
30 Sep 08 Bike 15.53 Miles in 58:23
6 Oct 08 Run 1.43 Miles in 14:15

My motivation is finally back and I'm ready to roll. Tonight's the bike and I'm looking forwar to it. I'll update tomorrow. I hope.

Otter

I got a late start yesterday. Left the house around 6:45 PM and went to the track to do my run. The temp was 74 and it was overcast due to heavy rains during the day. The track was almost completely dry by the time I got started.

Pre Training meal: Same as yesterday.

I did about 10 minutes of streching prior to the run.

My goal was to run for 20 minutes which is in line with the current training plan I'm following.

I did 9 laps around the track for a total of 3600 meters in 21 mins 24 sec.
This equates to 2.24 miles or an average of 9 min 34 sec a mile. I am please with this because it is an improvement from the last run I did on Monday.

I did feel the strain in my right calf again. I can't figure out what it is. I might have started out to fast for my current ability, or i am over stretching it prior to take off. Regardless, I started feeling it at about the 3/4 mile mark. I slowed my pace a little, and it never got worse. I iced it and did some light stretching when I got home. Hopefully that will keep it in check.

After my run I went to the gym pool. I had 30 minutes to closing time and planned to get a few laps in. After changing and a quick shower I made it to the pool area with 25 minutes to go only to be told that the lightning had picked up again and the pool was closed. Just my luck. I'll try the pool again this evening after my ride.

Post training meal: Baked chicken breast and cream spinich.

Otter

Last night was a wash. Due to the constant rain I was only able to get in a short 3.5 mile ride before it got to dark. I don't trust the locals much during the daylight and I certianly am not going to give them the opportunity to run me down in the dark. My training looked like this:

Pre ride- about 10 minutes of stretching. I downed several hand fulls of gold fish crackers and a tablespoon of peanut butter.

My Ride- 3.5 miles in 12 mins 49 secs for an average of 16.38 mph. And yes my quads were burning.

Post Ride- Down some gatorade and munched a PB&J on wheat.

Not much more to tell except today will be an unscheduled day off. This due to me having to pick up my daughter last night at 1:00 am. She's in HS Band. Also the band has a competition this morning and are leaving at 8:30 am. I've only had about 4 hours sleep and we all know how much we need to rest.

Otter.

Saturday, 11 October turned into an adventure. I travelled with the H.S. Band to their first competition only to have the equipment truck breakdown about 2 hours from home and 2 hours from the comp. We were able to find a local rental and made it to the competetion just in time. Got home around 11 PM, thus the reason for no training that day.

Sunday, 12 October was another unscheduled day off due to having to return the rental truck to the actual location where it was rented from. I just didn't have the energy to do much of anything. I watched the Tar Heel, Notre Dame game I recorded and was pleased that we beat them for only the 2nd time in the series.

Monday, 13 October-Finally back on track. Got up around 7:30 and did the coffee oatmeal breakfast thing that is standard procedure. Did some good stretching and took a lap around the neighborhood on the bike in prep for a good run. At around 8:20 it started to rain and I was pissed. So I drove on post to the gym. By the time I got there it cleared up. So I hit the track. My goals were as follows.

#1. Maintain a good pace that would not cause any damage to my right calf.
#2. Run for approximately 25 minutes.
#3. Try to improve my time without injury.

Well I acheived 2 out of 3 goals. I ran 10 laps around the track or 2.49 miles in 24 mins and 22 secs. An average of 9:48 a mile. That time is 14 seconds slower than my last run, but I did not feel any discomfort in my calfs. And that is a plus. I will try and improve on the time the next time out. Tonight is a scheduled day off as are all Tuesday's. But I'll be out on the bike on Wednesday.

Otter

Nothing special on this date. My goal was to get to the gym hit the stationary bike for a quick ride then get into the pool to try a beginners workout that I stumbled upon.

How'd that work you ask, well not to good. I succeeded at one of two. I hit the bike as planned around 6:30 PM. Rode 5 miles in 17 mins and 43 secs, an average of 16.93 mph. Not bad. I only went 5 miles for two reasons. #1. I wanted to save some energy for the pool workout. #2. That stationary bike was killing me. In my opinion the stationary bike is much harder on me than out on the open road.

After the bike I hit the locker room for a quick shower to get the funk off, changed into my suit, grabbed my pool gear (you know, the rubber duck, battle ship & water wings/floaties. HA!) and headed to the pool. CLOSED! Pool CLOSED! Just my luck. Last time lightning this time closed.

The lessons I learned today are.
#1. The stationary bike is a killer on the quads.
#2. That I do not remember things I read after a week or two, because I went and checked the pool schedule which clearly states that the pool is closed on Tue & Wed. (Bing! Light bulb in my head) At that very moment I remembered reading that the pool is closed on Tuesday's and Wednesday's.
#3. Write important crap down. Such as when the pool is open and closed.
#4. Do a recon of the pool area before changing to make sure it is available for use.

Tonight I plan to hit the pool and then the track for a run. I will not forget Lessons #3 & #4 any time soon.

Otter

Last night just wasn't meant to be. I got caught up in a marathon meeting that lasted until 8:30 PM. Add the 45 minute drive home and well you can figure out the rest. But I was determined to get at least my run in. Since I have 4.5 hours of overtime for the week and I do not get paid for overtime I can flex my time and take off early today. So this morning I decided to go in to work a little later than usual.

I got up at the regular time which is 5 AM, did the usual routine of brushing the fangs, shaving the mug, drinking the java and waking the family. After some stretching I hit the road at 6:05. My goals for this run were as follows.

#1. Run for 25 minutes without re-injuring my calfs.
#2. Improve on my time from the last time I ran.

I achieved both of my goals with ease. I ran 2.77 miles in 25 mins and 24 secs, which equates to 9 min and 10 sec miles. That's an improvement of 38 secs per mile.

This was the first time I actually ran prior to going to work since I retired. I wasn't sure how I would do running prior to going to work, and have been wanting to give it a try. I'm glad I did, running early in the morning is so much easier than the afternoons or evening. My energy level seem to be so much higher. Looks like I'll be making the early morning adjustment so I can log my run miles before work.

I should be getting off today around 12:30. As soon as I get home I'll hit the bike as scheduled and I'll be back on track. Except for the swimming, if I have time I'll hit the pool. If not then Sunday will be my next opportunity. But I'm going to get there some day. Hopefully all will go well today and I'll be able to side step the land mines that pop up.

Otter

I'm finally getting a chance to update. I swear I don't know how time can pass so fast. Any how here goes.

On Friday I got out on the bike and set a goal to do 13 miles without being killed by the 2:30 PM traffic. I achieved both goals. I completed 13.38 miles in 50 mins and 35 secs. An average of 15.88 mph and I'm still alive. I had hoped to get to the pool, but I did not have enought time. (That's my story and I'm sticking to it)

On Saturday I took my time rolling out of bed and did not take off on my run until around 8:30 am. My goals were to run for 25 minutes, not incur any injuries and to improve on my last run time. I accomplised all three even though it started raining about 1 mile into the it. I covered 2.88 miles in (soggy shorts and shoes) 26 mins and 20 secs. An average of 9:08 per mile. I acutally improved by 2 secs per mile. Not bad.

Sunday is a different story. I wasn't into doing anything and just felt tired all day. Therefore, I listened to my old tried self and did nothing I tell you, Nothing. (I did watch the 48 car crush the field at Martinsville) And the best part about it is I don't feel guilty at all. I went to bed early and got up this morning at 4 am.

After a cup of Joe and some stretching I was out the door at 4:45 am, only to be greeted by 46 degrees. A bit nippy for this time of year in Southeast Georgia. But that didn't stop me, I was determined to get my run in and I wasn't going to let a little chill, frozen testicles or erect nipples slow me down. My goal this morning was to run a full 5K. Time was not a factor. (but you know in the back of my mind I wanted to improve on my last run time) I covered the 5K in 28 mins and 33 secs. An average of 9:11 per mile. 3 seconds slower per mile than the last time out, but I'll take it. I felt good and I did not experience any discomfort at all. Now I have a solid 5K run time to try and improve on.

I don't know if I'll make it to the pool tonight. It opens from 7-8 PM for lap swimming (yes I checked my schedule)(Twice) but, I'm feeling the effects of the 4 am wake up. So I'll have to wait and see if I'm still alive by then. But I swear I gonna make there some day.

Otter

Not much to tell today. I got home from work around 5 PM, downloaded all my normal crap. Ate a few peanut butter & Ritz crackers just to knock the edge off the hunger, drank some Gatorade and hit the bike. My goals were; #1. Ride 13 miles and improve on my last recored time. #2. Don't get killed by the 5 o'clock traffic.

I covered 13.07 miles in 49 mins and 09 secs. An average of 15.96 mph. That's an improvement of .08 mph which equates to about a 1 minute and 4 second improvement for that distance. Not bad.

Today is a run day. I thought about getting up early this morning and running, but squashed that idea immediately after getting off the bike. I would suck at the run with only 10 hours recovery time. So I'll hit it when I get home although I might not get so lucky tonight. The weather report is call for rain today and tomorrow. I hope not because that would mean running on the tread mill. I hate the tread mill. Hopefully it will hold until I can get my miles in.

Otter

The weather did hold up and I was able to get out and run. I had a few peanut butter crackers which seems to be my norm as of lately and I did some good stretching prior to heading out. My goals were the same as last time. Complete a 5K run and improve on my last recorded time. I achieved both of my goals, but am really surprised that I did.

What a lousy run. I labored and struggled the entire time. From the beginning to the end I felt like I was breathing with my head inside a plastic bag. I just could not get into a normal breathing routine. I also had an annoying pain in my right side around the rib and chest area. It sucked.

When I finished I was surprised to see that I completed the 5K in 28 mins and 25 secs, which equates to 9:08 miles. That's an overall improvement of 8 seconds. So I guess you can say that I am please with the end results considering the effort I had to give to achieve the minor improvement.

I'm not sure why I struggled so hard this time, it could be that I'm pushing it a little to hard. I'm going to take tonight off and see how my run goes on Saturday. I'll hit the bike again on Sunday.

Otter

Well I took a few extra days off because I needed the extra time to recover and I can say that the extra time sure makes a difference. I felt really good when I finally got back out on the road.

So after some good stretching I hit the road at about 8:15 am on a 5K run. My goal this time out was the same as last time. Improve my run time for 5K.

In the beginning I started out slowly just to get the blood flowing, I quickly got into a good rythum and began to pick up the pace. I was cruising along and making pretty good time when disaster struck. About 2 1/4 miles into it I started to feel a pull just below my right calf. I knew right then what was happening, it's the same problem that I've been having.

I knew I couldn't continue at the current pace, but I was determined to finish my run. So I slowed down to almost a walk. The pulling sensation seemed to ease, but I decided not to increase my pace by much. I completed the full 5K in 28 mins and 19 secs. Even with the injury to my lower calf I was able to improve on my overall time by 6 seconds. So I achieved both of my goals even though I started to fall apart. Getting old sucks!

I can only wonder how much of an improvement I would have made had I been able to complete the entire distance without having to slow down to a crawl?

Oh yeah, and to pour salt into an already open wound, later in the evening I noticed that my left knee was starting to swell and hurt. Now I have a slightly swollen left knee due to fluid build up. They say bad news comes in three's. I can only wonder what the last problem will be.

I'm not sure when I'll get back out on the road again, but you can bet that I'm going to re-evaluate my training. It sucks having to be side lined because of injury.

Otter

As you might know I have been having problems with my right calf and left knee. So after a 13 day recovery period I was eager to get back out and see what I could do. Prior to hitting the road I did some good stretching paying particular attention to my calf muscles. I also warmed my kness up real good with a series of simple exercises. Nothing to sexy. After the stretching and warm up I jumped on my bike for a warm up ride around the neighborhood. Just to get the blood flowing in the old bird legs. All in all about 1 1/2 miles total.

My goal on this day was to complete a 5K run without re-injuring anything. Time did not come into play, even though I timed myself anyway. (I got to know man) I started out at what I though was a fairly good pace only to have my left knee remind me of why I took the 13 days off. I had to stop after 200 meters because of the discomfort from the pressure and grinding in my knee. It was that type of pain you get when you apply pressure to crack your knuckles. Really annoying. So I stopped briefly and did some adjusting, stretching, bending and cussing. After the afore mentioned self-medical rescue I started up again only this time alot slower than in the beginning. I wanted to see if I could/should continue or just quit and walk back to the house. Well the pace I was using seemd to work real well and I was able to achieve my goal and complete the 5K as planned without any injuries.

After the run I walked about 500 meters and then jumped back on the bike for a cool down ride. I rode about 4 miles at a pretty easy pace. I did a series of post stretching exercises once I got back home and all throughout the day. This seemed to help and today I have not experienced any pain, swelling, soreness or anything that would cause me to have to stop training. So I pretty happy about that.

I have come to the conclusion that my old ass needs to work on building up my legs before I start chasing the clock. So I plan to focus on distance instead of time. I'm hoping that I can get the old legs to adapt to the stress by running at a nice slow pace. And somewhere in the future I can work on time.

Otter

I was feeling pretty good and decided to go to the track for a run just to see how my legs would react to the stress of not having a longer recovery period. My goal was to just run at a nice easy pace and not aggravate anything. Distance and time were not part of the master plan on this day even though I timed myself as usual.

I arrived at the track around 5:30 pm and started off with about 6 minutes of stretching and warm-up exercises paying particular attention to my claves and knees. After stretching I took one warm-up walking lap around the track just to get the legs loose and warm.

I then began my run at a nice slow, but steady pace. I was on the lookout for any signs of pain or discomfort. I'm happy to say that I was able to maintain that pace for 13 laps around the track. A total of 5200 meters and I did not experience any pain or discomfort in my legs. I am very pleased with the results. The pace I was able to maintain was a bit slower (about 15 secs per mile)than Sunday's pace, but like I said time is not an issue right now.

Today I started doing some research on injury prevention and strengthing of the legs and have found alot of info on line at Runner's World. I'm going to start incorporating some of the stretches and exercises that they recommend into my training and hopefully I'll get where I'm going faster and without any further problems.

Otter

12 November
Nothing special on this night. Got home around 5 PM, ate to many hand fulls of mixed nuts, changed and headed for the track. Was feeling sluggish in the gut by the time I got there. It must have been the nuts on the attack, but stretched and ran regardless. My goal was to simply log some miles without injury. I did my usual stretching routine, took a quick walking lap around the track and took off running. I was able to completed 8 laps around the track for a total of 3200 meters. I finally stopped when the peanut attack had me feeling like I was swelling up in the gut. I walked with the wife for another 3 laps and headed home. Once again no pain in the legs.

13 November
My goal which I achieved was to get to the gym and work on building some strength in my legs. Nothing else. The following are the exercises I did. It took about 30 minutes total to complete.

Leg Extensions 3 sets 20 reps
Hamstring Curls 6 sets 20 reps
Leg Press 3 sets 20 reps
Toe Press (Calf) 3 sets 20 reps
Seated Calf Raises 3 sets 20 reps
Hip Abductor inner & outer 3 sets 20 reps each

I can feel it a little in my legs, but nothing to write home about. I am going to try and make this a regular part of my training, also I think I'll stay with the 20 reps per set for one or two more work outs before I move to the 6-10 rep range.

I have nothing scheduled for tonight, but will be back out on the road on Saturday and Sunday.

Otter

Saturday was a total wash. It started out with the annual yard sale which began at 0 dark 30 and lasting until noon, followed by a trip to the dump to get rid of a bunch of crap and ending with rain the rest of the day and into the night. My luck.

On Sunday I woke earlier than usual (not by choice, just one of those unexpected things). Did the coffee, oatmeal and bathroom thing which is the every day norm and got ready to hit the road. My plan was to get a bike ride and a run in since my run was foiled on Saturday. My goal was to ride 10K's and run 10K's. (Don't ask why, it just seemed like nice numbers). Time was again not an issue, I just wanted to complete both events without injury. So after some good stretching and warming up of the knees I hit the bike around 7:30 am. It was a little chilly around 50 degrees, but that did not bother me at all. I road a nice steady pace and complete my ride in about 27 minutes. Not bad considering the strong head winds.

After the bike I changed into my running shorts and shoes, did a few more stretches paying particular attention to my calves and hit the road again. At the 1/2 mile mark I felt my right calf tightening, so I stopped and did some more stretching. That really helped and I was able to continue. I maintained a good steady pace, concentrating on completing the distance and nothing else. I had about 2.5 K's to go when I started feeling some discomfort in my left achilles (The very one I tore a few years back). So again I stopped and did some stretching. Again the stretching helped and I continued on. I was able to complete my 10 K run without injury, and am pleased that I was able to do it in a fairly reasonable time. 10 min 07 sec miles.

My quads are a little sore this morning, but no other problems have occured. I guess I ran a good enought pace over the distance.

Tonight is a weightlifting night in the gym, and tomorrow is a regularly scheduled day off. So I should be well rested come Wednesday.

Otter