Okay, week 2 is now in the books. There were some positives and negatives for the week, but I continue to move forward.
Monday: The plan was 5k at 80% of my 5K Time Trial. I messed up my Garmin for the TT so I had to estimate. I completed the 5K in 33:39 with an average pace of 10:45; Ave HR 144 bpm; Ave Cadence 173 spm; Ave vertical Oscillation 8.42 cm. Overall, I felt pretty good about this run. It was slightly faster than my estimated 80% but it was the first time I was able to keep my HR in the appropriate aerobic zone while keeping my cadence above 170.
Tuesday: Basketball. Total distance was 2.42 miles. I continue to have some right hamstring pain with sprinting.
Wednesday: Back at NEPA Fit Club for a workout.
Thursday: Took the day of. Was supposed to do intervals at the track but decided to give my hamstring a recovery day. Mind you, day off does not mean doing nothing. I have been rolling my foot with a ball daily, using the foam roll on my hamstrings and calves, performing mobility drills, dry needling my right leg, and doing some leg exercises with the occlusion cuff.
Friday: I skipped basketball in the morning. After work I did 30 minutes of warm-up and skill drills (will be posting some videos of these as we move forward) Went to the track to do intervals, but my hamstring was still not up to the task.
Saturday: Another workout at NEPA Fit Club. Started with hurdle jumps at 18″ x8 and medicaine ball slams at 8lbs x15 with 30 seconds of rest for a total of 15 minutes (abdominals on fire!). Moved on to step back lunges with a bottoms-up kettlebell 35lbs x 6 each side and Paloff press to overhead x 8 reps each side for 4 sets each. The finisher (and I was finished) with double 44lbs kettlebells:
Sunday:The plan was 5k at 80% of my 5K Time Trial. Time: 35:13 with an average pace of 11:19; Ave HR 148 bpm; Ave Cadence 168 spm; Ave Vertical Oscillation 8.55 cm. A poor run by all accounts, which I attribute to a few too many beers yesterday. All of my numbers were worse than the same run earlier in the week (room for improvement).
I plan to do a better job next week. I am going to substitute intervals on the bike for basketball and the track, and I will increase skill/form work. Let me know if you have any questions about the workouts or suggestions to improve my training.