Training Log Archive: kweinmannIn the 30 days ending Jun 30, 2017:
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Thursday Jun 29, 2017 #
Running 1:02:50 [3] 7.53 mi (8:21 / mi)
It was really hot today, so I was still running in 80 degree weather even though I went pretty late. It was a nice run through the park, although it started getting a bit dark so I was a little worried I was going to trip or twist my ankle - no catastrophes happened though, thankfully. My hamstrings felt like they were going to tear in half at the very beginning cause I'm still sore from the gym, but once I got warmed up it wasn't bad at all. Oh, and I've started switching to my new running shoes - they feel so much better than the old ones!
Tuesday Jun 27, 2017 #
Strength 40:00 [4]
Well I took a week off from going to the gym, and yes, I am being punished with soreness. 3X12 of everything:
Front squats (70#)/Assisted pull-ups (6)
Single-leg deadlifts (40#)/Incline bench press (27.5# per side)
Curtsy lunges (30#)/Curls (15#)
Back extensions/leg lifts (sets of 15 for both)
Front squats (70#)/Assisted pull-ups (6)
Single-leg deadlifts (40#)/Incline bench press (27.5# per side)
Curtsy lunges (30#)/Curls (15#)
Back extensions/leg lifts (sets of 15 for both)
Monday Jun 26, 2017 #
Running 48:30 [3] 5.77 mi (8:24 / mi)
The nice thing about summer is that you can run pretty much anytime of day (or night) which I took full advantage of today, going running at like 10:30 (PM). It was nice and cool and there is very little traffic at that time though so it was actually really nice. I can tell my shoes are dying though, so I'm going to have to switch to the new ones very soon. I wanted these to make it through June, so I guess they're pretty much there.
Sunday Jun 25, 2017 #
Running 1:03:25 [3] 7.72 mi (8:13 / mi)
So I was supposed to do a long run today, but that just wasn't happening. When I went out today I was actually just planning on doing an easy 5 miles or so, but it ended up being a bit longer than that, so I guess it was a good compromise between the long run and the easy run. Nice running weather though.
Saturday Jun 24, 2017 #
Running 48:15 [3] 5.91 mi (8:10 / mi)
Running in the heat in the middle of the day - wise decisions Katrina, wise decisions. It wasn't too bad for the first couple of miles, but then it started feeling pretty hot. Still ended up going farther than I had planned because I wanted to run through the park.
Thursday Jun 22, 2017 #
Running 43:30 [3] 5.06 mi (8:36 / mi)
Well I felt ok for like the last mile...the first 4 were quite a struggle though. I had pretty much convinced myself not to go running before work while half-asleep before my alarm went off though, so I'm surprised I even ended up getting up and going when my alarm did go off.
Tuesday Jun 20, 2017 #
Running 51:30 [3] 6.18 mi (8:20 / mi)
I spent so much of this run waiting to cross streets at red lights it was incredible. Very poor route planning skills I guess. Someday, I really want to do an experiment to figure out exactly how much time I waste waiting to cross streets - some days I feel like it significantly changes the pace calculations. Or I could try enabling autopause, just for kicks...Still, I got to run on my new favorite running street through Squirrel Hill and it was a nice day, so all in all, not too bad.
Monday Jun 19, 2017 #
Running 58:00 [3] 7.23 mi (8:01 / mi)
This was a really good run! It's amazing how much better I felt compared to yesterday. Maybe it's cause it was quite a bit cooler, but no matter the reason, I'm not complaining. Also, it's always nice stretching it out for the last few miles when I'm feeling good, and it's especially nice when I'm running home from Squirrel Hill like today so it's all downhill. I was averaging around 7:30 pace for the last couple of miles and it felt really good!
Sunday Jun 18, 2017 #
Running 41:15 [3] 5.01 mi (8:14 / mi)
So I actually set my alarm to go running early Sunday morning - yes, maybe I have a problem. My reasoning was that it was going to be really hot today, so I wanted to run in the morning before it was too bad. It only kind of worked. I felt really tired, and it was still hot and humid to the point of being uncomfortable. I guess it was better than if I had gone later in the day though.
Strength 45:00 [4]
Let me just say, thank goodness for the air conditioning at the gym! It didn't make the planks easier though, haha.
3X6 of most stuff:
Deadlifts (145#)/Barbell tricep curl (40#)
Split-leg lunges (45#)/Dumbbell bench press (32.5# per side, 10 last set)
Barbell lunges (70#, 10 per set)/Assisted neutral-grip pull-ups (#5, 9 last set)
Supermans/Medicine ball twist (10#) (15 per set for both)
Planks (2:00 middle, 1:20 each side)
3X6 of most stuff:
Deadlifts (145#)/Barbell tricep curl (40#)
Split-leg lunges (45#)/Dumbbell bench press (32.5# per side, 10 last set)
Barbell lunges (70#, 10 per set)/Assisted neutral-grip pull-ups (#5, 9 last set)
Supermans/Medicine ball twist (10#) (15 per set for both)
Planks (2:00 middle, 1:20 each side)
Friday Jun 16, 2017 #
Running 35:40 [3] 4.16 mi (8:34 / mi)
Deciding to run up my nemesis hill for the first time in months the day after doing a long run was by far one of my dumbest decisions this week. While I normally regret all of my life choices when I'm about a third of the way up the hill, today I was regretting all of my life choices that led up to me running up that hill about 5 steps into it. I somehow made it to the top at what could only be considered a painful shuffle. Thankfully it was late and dark so there were less people to witness my struggle. The only saving grace of running up the hill I run up when I want to die is how incredibly pitiful the rest of the hills on my run would feel if my legs weren't already destroyed from running up the hill in the first place. Ok, so maybe not much of a saving grace after all. At least I know where to go if I want to do deadly hill repeats. Happy Friday! :)
Thursday Jun 15, 2017 #
Running long 1:24:20 [3] 10.08 mi (8:22 / mi)
So I chose today to do a long run this week because, looking at the weather, it seemed like it would be the best day because it was supposed to be less hot or something. Which it was, I mean the temperature was really nice for running, but it was also thunderstorming/raining the whole time. I guess I got a nice lightning show during my run lol. I'm so glad I decided not to wear my new running shoes because they would have been destroyed between the pouring rain and all of the puddles that I didn't manage to avoid - RIP shoes. The good thing is I kind of like running in the rain anyway, so this actually was kind of nice, and felt really short for some reason.
Wednesday Jun 14, 2017 #
Strength 40:00 [4]
Gym was super empty today - it was pretty late though. I really didn't feel like doing planks at the end so I did some other core stuff instead.
3X6:
Front squats (85#)/Assisted pull-ups (5, 9 on the last set)
Single-leg deadlifts (50#)/Incline bench press (32.5# per side)
Step-ups (45#)/Curls (20#)
Back extensions/Leg lifts (15 per set for both)
15X side crunches
20X lemon squeezers
15X side plank dips
15X switching scissors (hold 3 sec)
3X6:
Front squats (85#)/Assisted pull-ups (5, 9 on the last set)
Single-leg deadlifts (50#)/Incline bench press (32.5# per side)
Step-ups (45#)/Curls (20#)
Back extensions/Leg lifts (15 per set for both)
15X side crunches
20X lemon squeezers
15X side plank dips
15X switching scissors (hold 3 sec)
Tuesday Jun 13, 2017 #
Running 48:00 6.11 mi (7:51 / mi)
Back to the treadmill, partly to avoid the heat, humidity, and possible thunderstorms, and partly because the treadmill is good for hard workouts because I don't have to worry about traffic and things. This was a really good workout. Even the first interval was pretty hard, so I wasn't sure I was going to make it through all of them, but it ended up being ok, although the last one got a little painful. I did 4 X (5 min tempo (6:49 pace), 2 min recovery (9:05 pace)), with 10 minutes of warm up and cool down. I will say that the treadmill is really good for pacing/keeping a consistent pace during speedwork, even if it doesn't exactly simulate what that pace would feel like outside.
Monday Jun 12, 2017 #
Strength 45:00 [4]
I went to the gym earlier than usual today and when I walked in it looked really crowded, but it actually ended up being fine.
3X8 of most stuff:
Deadlifts (135#)/Barbell tricep curl (30#, sets of 10)
Split-leg lunges (40#)/Barbell bench press (30# per side)
Barbell lunges (70#)/Chin-ups (6, these were actually neutral grip, 11 for the last set)
Supermans/Medicine ball twist (10#, 15 per set for both)
Planks (2:00 middle, 1:20 per side)
3X8 of most stuff:
Deadlifts (135#)/Barbell tricep curl (30#, sets of 10)
Split-leg lunges (40#)/Barbell bench press (30# per side)
Barbell lunges (70#)/Chin-ups (6, these were actually neutral grip, 11 for the last set)
Supermans/Medicine ball twist (10#, 15 per set for both)
Planks (2:00 middle, 1:20 per side)
Running 57:00 [3] 6.84 mi (8:20 / mi)
Well, summer is here, bringing with it all of its wonderful heat and humidity. I didn't go running until around 9 and it was still 80 degrees. The heat is better at night but it's still an adjustment and definitely slows you down. Taking a day off worked a miracle though. I was basically like a new person, and my legs felt like new!
Saturday Jun 10, 2017 #
Running 37:45 [3] 4.5 mi (8:23 / mi)
My legs were so, so dead today, and I'm not quite sure why. It's a really good thing I didn't need to do a long run this weekend because there's no way I would have made it through. Looking forward to my day off tomorrow!
Racquetball 40:00 [2]
Played 2 games of racquetball with Kat. Didn't feel as bad as I thought I would after my atrocious run this morning. I won both games easily, but we had some good volleys. I think we were both pretty tired today, so neither of us was on our A-game.
Friday Jun 9, 2017 #
Running 36:50 [3] 4.43 mi (8:19 / mi)
Because what better to do on a friday night than go for a run?
Thursday Jun 8, 2017 #
Running 44:50 [3] 5.1 mi (8:47 / mi)
100% recovery run today and it was really nice. I could tell my legs were tired running up the big hill in the middle, but most of this run was really relaxing. I haven't run this easy in a while so it was a nice change of pace (literally haha).
Wednesday Jun 7, 2017 #
Running long 1:07:30 [3] 8.06 mi (8:22 / mi)
Happy Global Running Day! I didn't feel very good at the beginning of this run, but after about a mile or so I got in the zone and started feeling a lot better. I wasn't planning on doing a long run today, but it was nice and I was feeling good, so I just kind of kept running. I was already at seven and a half by the time I got home and I was only planning on doing an 8 mile long run this week, so I just did an extra loop around the block to finish it off. Feels good to have my long run done on wednesday!
Tuesday Jun 6, 2017 #
Strength 45:00 [4]
Gym today...I was gonna run after but that didn't happen, oops!
3X8:
Front squat (80#)/Assisted pullups (6)
Single-leg deadlift (45#)/Incline Bench Press (30# per side)
Step ups (40#)/Curls (17.5#)
Back extensions/lLeg lifts (15 per set for both)
Planks (1:45 middle, 1:10 per side)
3X8:
Front squat (80#)/Assisted pullups (6)
Single-leg deadlift (45#)/Incline Bench Press (30# per side)
Step ups (40#)/Curls (17.5#)
Back extensions/lLeg lifts (15 per set for both)
Planks (1:45 middle, 1:10 per side)
Monday Jun 5, 2017 #
Running 47:20 [3] 6.0 mi (7:53 / mi)
Well I felt pretty crappy today - probably a combination of all the running through the woods I did yesterday and the fact that I ate like half an hour before I left. I also was apparently running way faster than I thought I was. I would have said like 8:30 pace, 8:20 at the fastest but nope! Maybe that's why I felt so bad?
Sunday Jun 4, 2017 #
Orienteering 1:25:57 [3] 6.3 km (13:39 / km) +265m 11:16 / km
Orienteering at Frick Park today! The course went quite well after a slight mishap where the first control wasn't set out was resolved. I went back to the start and told them and the put it out and gave me a new start time, so it wasn't that big of a deal. I made a few small mistakes, but nothing too bad. I went too far up the trail on the way to 5? because I was expected to see the other trails coming off of the main trail but totally missed them - should have been using contours instead. 9-10 was an awesome route choice leg, and I actually feel pretty good about the route I chose. I kind of messed it up at the end because the trails got really confusing, and I'm not sure all of them were mapped, but again, using the other features led me to the control :) There were a couple of other legs with decent route choice too, so overall a very fun course!
Orienteering 1:00:00 [1]
Shadowing my friend I got to try orienteering on the beginner course. He did alright once he got the hang of it and was actually reading the map. The struggle for me was that his strategy seemed to be to sprint the uphills and walk the rest, and sprinting uphill on tired legs was not the easiest thing to do. Oh well, it was totally worth it for introducing another person to orienteering, and he seemed to really enjoy it!
Soccer 40:00 [3]
Saturday Jun 3, 2017 #
Running 39:20 5.0 mi (7:52 / mi)
Wasn't really feeling a long run today, so I decided to do a harder run instead. I did this on the treadmill for pacing purposes. I wanted to die of boredom about 3 minutes in, but it got a bit less boring as I started running faster. I did a progressive run: 8:30, 8:00, 7:30, 7:00, and then a cool down mile. The pacing was easier than I expected, although it was completely flat seeing as I was running on a treadmill...
Thursday Jun 1, 2017 #
Running 1:01:00 [3] 7.36 mi (8:17 / mi)