Wednesday, October 13, 2010

1/2 Marathon Runner's Log: Week 7

As part of the training program we attend seminars.
This weekend's seminar was on injury prevention.
Dr. Josh H. Glass from Georgia Sports Chiropractic suggested we keep a runner's log of distance, stretch routine, and recovery so that we can diagnose overtraining or any cause of injury.

So I'll be posting at least 3 times a week with training updates.

Date: 10/12/2010

Distance: 5.26 miles
Speed: Varied 4.0, 6.0, 6.3, 6.5, 7.0
Time: 55:08, 3 minute warmup, 3 minute cool down
Calories Burned: 618 kcal (P FT7)

Stretch: Leg Swings (5x), Unilateral(one sided) Standing Hamstring Stretch (10s), Unilat Stand Quad Stretch (10 s), Unilat Stand Calf Stretch Gastrocnemius (10 s) Soleus (10s) - Alternate right and left 2x at 10 seconds each, Alternating Unilateral Leg Swings (5x), Alt Unilat Stand Quad Stretch (15s), Bilateral (2 sided) hamstring stretch, Downward facing dog /Bilat calf stretch (15s), Cross over hamstring Stretch (15s ea side)

Post Shower Stretch Routine: Foam Roller(FR) Abductors R/L, Standing Hip Push R/L (15 s), FR Hamstring, Seated Hamstring Reach (15 s), FR Quads, Standing Quad Stretch (15 s) R/L, FR Calf Stetch, and Downward Dog/Bilateral Calf Stretch (15 s)

Sleep/Recovery: 5:45 AM, 5 hours and 45 minutes

So overall a pretty good training night I really need to do better on the sleep/recovery and get at least 7 hours. Sleep is the time that our body can fully recover from all the wear and tear on our bodies. Recently a study was published in the IDEA Fitness journal about rest and it's connection to obesity.

So look forward to a post reviewing that article and discussing the importance of recovery time!

Health and Happiness


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