Sunday, July 20, 2008
Week of 7/21/08. Upcoming workouts, plan for SF Half, my status, little additions to hill repeats and track to develop better power-endurance, keep that base going during summer for all the Fall XC , road races: a foundation now means good success later.
Kees' status7/20: better today (Sunday as I'm writing this) after staying down on Saturday. Might have stood too long on Friday; also stumbled once...but today looks good: just keep my meds going! They can mask a lot of the soft tissue affected...
Kees status update 7/24/08:
Did early am blood test, then saw Dr. Stuart for the week follow-up and discussed the XRay pix. Emphasis is on minimal weight bearing because the bone matrix has to form (6 weeks) around the backside of acetabelum (the concave area of the hip where the ball goes into) and around the shaft of the prosthesis. The ball has been made a bit large so that I don't dislocate easily.
The shaft of the prosthesis that goes in the femur area is in there quite tightly-like a tapering shaft so it wedges in tighter.
So I'll be focusing on physical therapy, then stationary bike, swim over even walking: minimize the weight bearing until bone matrix is complete.
I'll be coming out to track on crutches for my first outings to yell at you guys!
7/22/08. TUESDAY. 6:30am . TEMPO. CHINA CAMP. 2M warmup/ 3-8M tempo.
Time for a good solid tempo run as we get ready for the month of August training. (I won't be there yet). GEt in at least the Half Mar Pace effort or better.
7/22/08. TUESDAY. 9am. TEMPO (3.5-4M) on MV Bike Path. Meet at Church parking lot by entrance to Tenn Valley as usual. Warmup up to north end of MV bike path; we'll do 3.5M-4M tempo at 10M race pace. Those running SF Half for their midsummer tempo race, add recovery run on road to Tenn Valley parking lot. ...we're making the Tu,Th, weekend efforts count with rest or mileage easy in between...
7/24/08. THURSDAY. 7am & 9am. TRACK at COM. with added features. (yes, even 7am group give the exercises a go);...same workout for SAT track group.
6 X 100(100)
2 x 150 (50)
2 x 200(200)
2 X 600 (200) (do the 600's @ 5K goal pace, pickup the last 100meter straightaway to finish)
12 "burpees" after the recovery 200 jog; then right into
2 x 600 (200)
12 "Prisoner Squats", then right into:
1 x 1200....do with negative splits or hold even on each 400...
I'll be stopping by the track after my 8:40am doctor appt. and see the 9am group
7/25/08. FRIDAY. 5:34am. Smith Ranch Deli. Distance TBA.
7/26/08. SATURDAY. 8am . ED's TRACK gp at NOVATO HS. (same workout as TH) Yes, that includes those couple of exercises!
7/26/08. SATURDAY. 6:30am warmup;7am HILL REPEATS start at base of hill.
An up/down ladder workout plus some wonderful exercises tochallenge power-endurance:
1 X Small hill (SH) about 15"
1 x Med hill (MH) about 35"
(do 10 "Burpees" @ gate, then right into next repeat)
1 x Half Hill (HH) about 1:10
1 x LongHill (LH) about 1:15-1:30
(1 x 10 "Burpees")
1 x LH
1 x MH
(1 x 10 "Prisoner Squats")
2 x SH
3 x MH
Easy run recovery as you head back; when you get around corner of sewage plant entrance: do pickup to top of rise, then easy run back to car..
7/26/08. SATURDAY. 6:30am . HILL REPEATS. Dollar Tree (455 Entrada)
8 X 10 Palmer Hill repeats (this is a a solid hill for repeats!)
7/27/08. SUNDAY. last long run which is a taper of 10-12 miles for the SF Half on 8/3/08.
7/27/08. SUNDAY. 6:30am. ROCKY RIDGE RUN. ..Meet at oss Common.
When you do the taper week, keep good pace going; don't jog 10' miles: just reduce overall mileage for that week. Most folks are pretty well training through the mileage week; sometimes good to see how the Half feels with an almost normal mileage week.
¶ 6:34 AM
Kees' status7/20: better today (Sunday as I'm writing this) after staying down on Saturday. Might have stood too long on Friday; also stumbled once...but today looks good: just keep my meds going! They can mask a lot of the soft tissue affected...
Kees status update 7/24/08:
Did early am blood test, then saw Dr. Stuart for the week follow-up and discussed the XRay pix. Emphasis is on minimal weight bearing because the bone matrix has to form (6 weeks) around the backside of acetabelum (the concave area of the hip where the ball goes into) and around the shaft of the prosthesis. The ball has been made a bit large so that I don't dislocate easily.
The shaft of the prosthesis that goes in the femur area is in there quite tightly-like a tapering shaft so it wedges in tighter.
So I'll be focusing on physical therapy, then stationary bike, swim over even walking: minimize the weight bearing until bone matrix is complete.
I'll be coming out to track on crutches for my first outings to yell at you guys!
7/22/08. TUESDAY. 6:30am . TEMPO. CHINA CAMP. 2M warmup/ 3-8M tempo.
Time for a good solid tempo run as we get ready for the month of August training. (I won't be there yet). GEt in at least the Half Mar Pace effort or better.
7/22/08. TUESDAY. 9am. TEMPO (3.5-4M) on MV Bike Path. Meet at Church parking lot by entrance to Tenn Valley as usual. Warmup up to north end of MV bike path; we'll do 3.5M-4M tempo at 10M race pace. Those running SF Half for their midsummer tempo race, add recovery run on road to Tenn Valley parking lot. ...we're making the Tu,Th, weekend efforts count with rest or mileage easy in between...
7/24/08. THURSDAY. 7am & 9am. TRACK at COM. with added features. (yes, even 7am group give the exercises a go);...same workout for SAT track group.
6 X 100(100)
2 x 150 (50)
2 x 200(200)
2 X 600 (200) (do the 600's @ 5K goal pace, pickup the last 100meter straightaway to finish)
12 "burpees" after the recovery 200 jog; then right into
2 x 600 (200)
12 "Prisoner Squats", then right into:
1 x 1200....do with negative splits or hold even on each 400...
I'll be stopping by the track after my 8:40am doctor appt. and see the 9am group
7/25/08. FRIDAY. 5:34am. Smith Ranch Deli. Distance TBA.
7/26/08. SATURDAY. 8am . ED's TRACK gp at NOVATO HS. (same workout as TH) Yes, that includes those couple of exercises!
7/26/08. SATURDAY. 6:30am warmup;7am HILL REPEATS start at base of hill.
An up/down ladder workout plus some wonderful exercises tochallenge power-endurance:
1 X Small hill (SH) about 15"
1 x Med hill (MH) about 35"
(do 10 "Burpees" @ gate, then right into next repeat)
1 x Half Hill (HH) about 1:10
1 x LongHill (LH) about 1:15-1:30
(1 x 10 "Burpees")
1 x LH
1 x MH
(1 x 10 "Prisoner Squats")
2 x SH
3 x MH
Easy run recovery as you head back; when you get around corner of sewage plant entrance: do pickup to top of rise, then easy run back to car..
7/26/08. SATURDAY. 6:30am . HILL REPEATS. Dollar Tree (455 Entrada)
8 X 10 Palmer Hill repeats (this is a a solid hill for repeats!)
7/27/08. SUNDAY. last long run which is a taper of 10-12 miles for the SF Half on 8/3/08.
7/27/08. SUNDAY. 6:30am. ROCKY RIDGE RUN. ..Meet at oss Common.
When you do the taper week, keep good pace going; don't jog 10' miles: just reduce overall mileage for that week. Most folks are pretty well training through the mileage week; sometimes good to see how the Half feels with an almost normal mileage week.
¶ 6:34 AM
