Training Log Archive: bbrookeIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
Run / Hike 1:00:56 [3] 5.21 mi (11:42 / mi) +276ft 11:08 / mi
slept:7.0 shoes: Adidas Supernova Sequence 2
Out-and-back jog on the High Plains Trail, starting on the east end.
This trail is singletrack with lots of rocks. So, for my mega-loop, I think I should plan to do this segment early, when I'm less likely to be tired and tripping on rocks. I tripped once today, when I was mesmerized by one of the NREL turbines...
Wednesday Feb 23, 2011 #
Run / Hike 1:03:16 [3] 5.6 mi (11:18 / mi) +384ft 10:37 / mi
slept:6.0 weight:128lbs shoes: Adidas Supernova Sequence 2
Out-and-back jog on the Coalton Trail. This was another one I thought would be about three miles total, but it turned out to be closer to six. (I've only ever done this trail on my bike as part of a longer loop, and it was a long time ago.)
It was windy but not too awful, especially since it was at my back for the uphill section. It got pretty cold when I turned around and faced into it (also the sun was going down by then).
Didn't see any animals whatsover; heard one prairie dog chirp.
I've now completed three consecutive segments of the Dirty Bismarck loop. If the weather cooperates, I think I can finish it in three more segments: High Plains (5.2 miles roundtrip); Greenbelt Plateau / Community Ditch / Coal Seam (4.8); and Marshall Mesa / Cowdrey Draw (4.0). That means the total loop is about 15 miles, not 18 -- totally doable in a single push in a few months, I think.
C • 3
Monday Feb 21, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Jumprope, jogging drills, and power clean technique practice to warm up.
- "Golden Bear". For time:
- Run 800m.
- Bear sequence x 20 (power clean, front squat, push press, back squat, and push press = 1 rep).
- Run 400m.
- Bear sequence x 20.
- Run 800m.
There wasn't a prescribed weight; I used 55#. 28:45.
11 AM
Note
BP 105 / 71. HR 65.
Friday Feb 18, 2011 #
Run / Hike 1:03:24 [3] 5.66 mi (11:12 / mi) +354ft 10:34 / mi
slept:8.0 weight:127lbs shoes: Adidas Supernova Sequence 2
I tried out the new Coalton connector trail (not sure what its official name is).
It was longer than I expected -- I thought it would be about 1-1.5 miles each way, but it was just under 3 miles each way. There's a hill at each end, and road noise at each end, but it's really nice in between -- flat, smooth gravel, great views of the mountains, etc. It's totally treeless and exposed, so it'll suck in the heat of summer or on a windy day, but today it was great.
Strength / Stretching warm up/down 8:00 [1]
Cool-down walk and stretching.
Thursday Feb 17, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:127lbs shoes: Adidas Supernova Sequence 2
It turned out to be chilly and pretty windy today, so I scrapped my plans to run on the new Coalton connector trail. I went to the gym instead.
- Warm-up: about 25 minutes of 6# medicine ball drills.
- For time -- four rounds: jumprope singles x 100 / run 400m / "body blasters" x 10. Each "body blaster" was a burpee, a kipping pull-up, and a knees-to-elbows. My splits were 6:12, 6:50, 7:00 and 7:00, for a total of 27:04. Then I did 40 ab-things to compensate for not doing technically perfect knees-to-elbows (what I'm doing is more like knees-to-triceps), and that bumped up my total time to 29:45.
Wednesday Feb 16, 2011 #
Run / Hike 54:34 [3] 5.03 mi (10:51 / mi) +308ft 10:15 / mi
slept:6.0 weight:127lbs shoes: Adidas Supernova Sequence 2
When I left my office to get lunch at around 2:45 pm, I realized it was WAY TOO NICE to not go running today (it was around 65°F). (Actually, the past two days have been really nice, too, but I didn't manage to pull myself away from work during daylight hours...annoying.) So I picked up some lunch to-go, ate at home, changed, killed some time for digestion, and then decided to check out the newish Mayhoffer-Singletree trail.
It was great! Perfect weather, nice singletrack (not rocky), nice views, and relatively flat. I don't think I've ever really had what people usually describe as a euphoric runner's high, but this run seemed incredibly pleasant and effortless. Although most people would probably say my ~11:00 pace is always effortless by definition. ;-)
At my turn-around point, I confirmed that the Coalton trail connector is now complete. Or, at least, the gate at the trailhead was unlocked and there weren't any signs saying to stay out (even though there's still some work going on, judging by the machinery and pallets of landscaping materials in the area).
So, now the 18-mile "Dirty Bismarck" trail is finally complete!!! I look forward to doing it on my bike, and I might also set a Summer 2011 goal of jogging the entire thing.
J-J might remember the Morgul Bismarck cycling loop; the Dirty Bismarck is an all-trail version, inside the perimeter of the Morgul Bismarck.
Sunday Feb 13, 2011 #
Run / Hike 44:38 [3] 3.12 mi (14:18 / mi) +151ft 13:41 / mi
slept:8.0 shoes: Saucony Grid Omni TR
Upper loop at Hidden Mesa. I had planned to do a longer out-and-back. But, the trail conditions were pretty awful and the loop turned out to be all I could muster.
95% of the trail was covered with slush and ankle-deep puddles of toe-freezing meltwater... But, from the ankles up, it was GREAT -- totally sunny and warm.
Saturday Feb 12, 2011 #
11 AM
Run / Hike 34:54 [3] 3.13 mi (11:09 / mi) +56ft 10:58 / mi
slept:8.0 weight:130lbs shoes: Adidas Supernova Sequence 2
Jogged the outer loop at Davidson Mesa. I thought the trail would be at least partially dry, but we must have gotten a lot more snow on Monday / Tuesday than I realized. The entire loop had snow several inches deep. It was packed down, but very lumpy and slippery. The Yak-Trax helped.
12 PM
Strength / Stretching 5:00 [1]
Stretching and 3 x 10 push-ups.
Thursday Feb 10, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Warm-up: (jump-rope singles x 100 / row 250m / jumping jacks x 50) x two rounds; dynamic stretching.
- 15# Turkish get-up & kettlebell snatch warm-up.
- For time: 21 - 15 - 9 Turkish get-ups interspersed with 42 - 30 - 18 kettlebell snatches with 35# kettlebell. (I used 20#.) 19:15.
- Foam-roller stuff on upper back.
Wednesday Feb 9, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Shuttle runs and dynamic stretching to warm up.
- 30 seconds each at various squat-clean stations (medicine ball, bumper plate, dumbbells, etc.).
- Burgener warm-up and technique practice for clean and jerk.
- "Grace" (30 clean and jerks @ 95#, for time). I used 65# and my time was 5:40. That's less weight and a slower time than most of the other people today, but faster than my two previous "Grace" workouts, also at 65#: 6:07 on 8/11/2010, and 8:05 on 1/7/2010.
Tuesday Feb 8, 2011 #
Strength / Stretching 15:00 [3]
slept:8.0 weight:130lbs
I didn't leave the house today, but I did shovel a lot of snow.
Monday Feb 7, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [2]
slept:7.0 shoes: Adidas Supernova Sequence 2
- Three minutes of jump-rope to warm up.
- 6# medicine ball ab series x 2.
- PVC warm-up & technique practice for overhead squat.
- Working up to one-rep max on overhead squat:
35# x 10
45# x 8
50# x 8
55# x 6
60# x 4
65# x 4
70# x 1
75# x 1
80# x 1
85# x 1
90# x two failed attemps (could not even get the bar up above my head...)
Sunday Feb 6, 2011 #
Run / Hike 38:42 [3] 3.01 mi (12:51 / mi) +236ft 11:58 / mi
slept:10.0 shoes: Saucony Razor (Snow)
Out-and-back jog in Troy's neighborhood. It was cold and windy. The roads hadn't been plowed, so there was deep snow most of the way. Not my favorite conditions.
The *only* thing that got me out the door to jog in this miserable weather was the fact that I knew I'd be eating an obscene anount of seven-layer dip during the Super Bowl later this afternoon...
Friday Feb 4, 2011 #
Run / Hike 39:00 [3] 3.1 mi (12:35 / mi)
slept:8.0 weight:130lbs shoes: Saucony Razor (Snow)
Outer loop at Davidson Mesa. My time is an estimate based on my phone clock, since I forgot my ForeRunner -- which means I almost didn't run at all. :-P I wasted some time in this 39 minutes taking off layers, answering a call from Troy, and unsuccessfully attempting to get the GPS tracker app on my phone to work.
It's amazing how warm 39°F feels after a few sub-zero days.
Tuesday Feb 1, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:7.0 weight:128lbs shoes: Saucony Grid Omni TR
I came soooo close to skipping this workout so I could get more work done at my office. I'm glad I forced myself out the door.
- Warm-up: jumprope, jogging, push-ups 2 x 5, mountain climbers x 40, jumping jacks x 40, stretching, 6# wall-balls x 20.
- Four rounds: 12" box jumps x 20 seconds / rest 10 seconds.
- For time: 10-9-8-7-6-5-4-3-2-1 reps of chest-to-bar pull-ups / 30# ball slams (40# for guys) / 24" box jumps (32" for guys). My only modification was doing regular (kipping) pull-ups instead of C2B. 18:03.