Training Log Archive: cathiIn the 30 days ending Jun 30, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||
Tuesday Jun 30, 2009 #
running intervals (track) 45:00 [4]
shoes: Asics 1
1 mile warmup, 400 recovery (security guard was waiting to close the track gate. oops!)
5 800s with 400 recovery
3:16
3:21
3:22
3:24
3:22
actually pretty happy with my times! felt solid, even though hot. (i did wait till 8pm to do them though)
5 800s with 400 recovery
3:16
3:21
3:22
3:24
3:22
actually pretty happy with my times! felt solid, even though hot. (i did wait till 8pm to do them though)
strength (core) 20:00 [3]
3 sets of 20
dead bug - easier than i thought. my back felt great during these - no arching.
knee roll ins - these are hard!
arm roll outs
dead bug - easier than i thought. my back felt great during these - no arching.
knee roll ins - these are hard!
arm roll outs
Monday Jun 29, 2009 #
Note
(rest day)
a convenient rest day - was shooting pics for 4 hours after work!
Sunday Jun 28, 2009 #
running (trail) 3:25:00 [3] 16.0 mi (12:49 / mi)
shoes: Imogenes
foster falls/fiery gizzard trail
i got beat down by the heat. first half ok. 2nd half, a touch of heat exhaustion i think. it was nasty. ended up walking nearly the last 2 miles as my depth perception was off and my breathing messed up. then ran out of water. ugh! (oh, then locked my keys in my car when i went to go swimming in the falls.... not a good day!)
i got beat down by the heat. first half ok. 2nd half, a touch of heat exhaustion i think. it was nasty. ended up walking nearly the last 2 miles as my depth perception was off and my breathing messed up. then ran out of water. ugh! (oh, then locked my keys in my car when i went to go swimming in the falls.... not a good day!)
Saturday Jun 27, 2009 #
running intervals (track) 45:00 [4] 5.0 mi (9:00 / mi)
shoes: Asics 1
didn't hit the track as early as i wanted and it got HOT! 80 when i left home; 89 when i got home. wow. wasn't expecting much and really didn't go all out as the heat worried me a bit... 7:10 on miles 1 & 3, 7:24 on the 2nd. actually felt ok luckily.
Friday Jun 26, 2009 #
running (trail) 1:15:00 [3] 7.0 mi (10:43 / mi)
shoes: Imogenes
early morning run! actually was nice. maybe i can actually do that this next week too...
Thursday Jun 25, 2009 #
cycling (mtn) 1:35:00 [3]
new pedals and bike shoes today - exciting! amazing the difference...
ride was nothing stellar though- my usually people didn't show up.
then, the night ended bad when i drove into my garage. again. not sure of total damage... rack was entirely ripped off my roof though. scratched and dented car. bike frame looks ok - ti is strong :)
ride was nothing stellar though- my usually people didn't show up.
then, the night ended bad when i drove into my garage. again. not sure of total damage... rack was entirely ripped off my roof though. scratched and dented car. bike frame looks ok - ti is strong :)
Wednesday Jun 24, 2009 #
cycling (road) 25:00 [2]
(rest day)
commute to/from work.
otherwise, a rest day! (aka, yard work....)
otherwise, a rest day! (aka, yard work....)
Tuesday Jun 23, 2009 #
running (trail) 1:28:00 [3] 8.0 mi (11:00 / mi)
shoes: Imogenes
doing the run after the 600s might not be advisable... the first half i was dragging. 2nd half was better - in fact, snappy. granted, i had a bit of gravity working with me, but just enough to tempt the foot turnover to a solid pace. quite nice in fact.
new shoes today. finally got the imogenes in my size. liked them but might could go for a smidge bigger. maybe. ugh. i hate shoes.
new shoes today. finally got the imogenes in my size. liked them but might could go for a smidge bigger. maybe. ugh. i hate shoes.
strength (600s) 38:47 [3]
omg. the video looked painful enough with a short set. i have a feeling i'm going to be feeling this BIG TIME tomorrow.
did everything as prescribed: 5 sets of 20 reps
pushups (1st set full, next 2 sets half, then next to on knees.)
arm haulers
stability ball leg curls (uh, wow.)
stability ball roll outs
leg lifts (i sucked at these. couldn't get full motion. from straight up to just under 45 degrees i think. maybe 60 ish.)
squats
did everything as prescribed: 5 sets of 20 reps
pushups (1st set full, next 2 sets half, then next to on knees.)
arm haulers
stability ball leg curls (uh, wow.)
stability ball roll outs
leg lifts (i sucked at these. couldn't get full motion. from straight up to just under 45 degrees i think. maybe 60 ish.)
squats
Monday Jun 22, 2009 #
cycling (road) 1:30:00 [2]
easy road ride. 2 loops around the bend, with the climbs (albeit short...)
Sunday Jun 21, 2009 #
Note
(rest day)
wedding hangover.
nuff said.
nuff said.
Saturday Jun 20, 2009 #
running (road) 14:40 [4] 2.0 mi (7:20 / mi)
Bride-Groom 2-mile Challenge
pace was swift, but manageable since the Kenyans didn't show up. (seriously. i ended up dancing with one at the wedding that won the SF marathon a few years back!) anyhoo, the run went well. feet tender from yesterday and knees a bit sore, but still managed about a 7:20 pace. slower than norm, but not too bad considering.
pace was swift, but manageable since the Kenyans didn't show up. (seriously. i ended up dancing with one at the wedding that won the SF marathon a few years back!) anyhoo, the run went well. feet tender from yesterday and knees a bit sore, but still managed about a 7:20 pace. slower than norm, but not too bad considering.
Friday Jun 19, 2009 #
running race (trail) 4:09:00 [3] 22.0 mi (11:19 / mi) +686m 10:19 / mi
shoes: inov8 295
Chattanooga Mtns Stage Race, Day 1 (my only day).
lookout mtn / lula lake
the first 2 hrs were the hardest. i think i was still feeling the effects of the heat this week. the race started at 8am, but the air was muggy and thick already. not much to say really... trail real runnable for the most part. we spread out pretty quick and things went well. shortly into hour 3 i felt in a good groove and just ran. no music, occasional talking. the final hour i tried to increase the pace slightly... even more so once on the final loop (doing the start backwards). what i didnt' realize is that it wasn't totally the same, so instead of finishing on the road (which i was so happy to see), we got forced back into the woods for an up and down adventure near a creek. the plus side was a creek crossing where i took a quick dip to clean off/cool off before finishing. :)
i was 8th female,
37/95 total competing.
the inov8s felt pretty good. some ankle pain at the end, but it really didn't hinder my form (and was gone the next day). i think this was due a lot to the new connector trails we ran on that were spongy, rough, and off-camber, causing a lot of lateral movement.
great ice bath for my legs immediately upon finishing. and a recovery drink. felt a tad sick for a bit, but better once i could eat an hour later.
lookout mtn / lula lake
the first 2 hrs were the hardest. i think i was still feeling the effects of the heat this week. the race started at 8am, but the air was muggy and thick already. not much to say really... trail real runnable for the most part. we spread out pretty quick and things went well. shortly into hour 3 i felt in a good groove and just ran. no music, occasional talking. the final hour i tried to increase the pace slightly... even more so once on the final loop (doing the start backwards). what i didnt' realize is that it wasn't totally the same, so instead of finishing on the road (which i was so happy to see), we got forced back into the woods for an up and down adventure near a creek. the plus side was a creek crossing where i took a quick dip to clean off/cool off before finishing. :)
i was 8th female,
37/95 total competing.
the inov8s felt pretty good. some ankle pain at the end, but it really didn't hinder my form (and was gone the next day). i think this was due a lot to the new connector trails we ran on that were spongy, rough, and off-camber, causing a lot of lateral movement.
great ice bath for my legs immediately upon finishing. and a recovery drink. felt a tad sick for a bit, but better once i could eat an hour later.
Thursday Jun 18, 2009 #
cycling (road) 1:29:00 [3]
since i switched up tues, i did the road today. might have been a good idea as i felt horrible in the heat. it's ridiculous out.
Wednesday Jun 17, 2009 #
running intervals (track) 1:00:00 [4] 7.5 mi (8:00 / mi)
note to self: don't do a track workout after a killer shivasana.
it just wasn't quite right.. next time i'll sneak out before. otherwise though, my legs were warmed up nicely. perhaps it cooled a few degrees by waiting till 7:30pm, but it was still oppresively hot - heat index around 100.
pyramid:
1 mile warmup
400, 800, 1200, 1600: these all felt ok. wasn't totally 100% because of the heat, but pulling 1:40-1:53 loops.
the next 1200 was a lil slower
then i fell apart on the 800 & 400, doing 8min mile pace. i felt like crap, and my skin wanted to spontaneously combust. i drank a lot, but not enough to combat the effects of the south.
it just wasn't quite right.. next time i'll sneak out before. otherwise though, my legs were warmed up nicely. perhaps it cooled a few degrees by waiting till 7:30pm, but it was still oppresively hot - heat index around 100.
pyramid:
1 mile warmup
400, 800, 1200, 1600: these all felt ok. wasn't totally 100% because of the heat, but pulling 1:40-1:53 loops.
the next 1200 was a lil slower
then i fell apart on the 800 & 400, doing 8min mile pace. i felt like crap, and my skin wanted to spontaneously combust. i drank a lot, but not enough to combat the effects of the south.
yoga (studio) 1:15:00 [2]
power yoga class!!
finally... the owner was like whoa, is that you cathi, finally coming back?
great class although i can't do inversions to save my life. and my wrists are pathetically weak. otherwise, felt awesome to be back.
finally... the owner was like whoa, is that you cathi, finally coming back?
great class although i can't do inversions to save my life. and my wrists are pathetically weak. otherwise, felt awesome to be back.
Tuesday Jun 16, 2009 #
running (road) 44:00 [3] 5.0 mi (8:48 / mi)
shoes: Asics 1
so it wasn't as long as requested and on road not trail, but by golly i drug my ass out of bed and did it, so i'm happy! i really would like to get back in this groove. course i did sacrifice 45 min of sleep (didn't really get to bed any earlier), but it was enjoyable and hopefully i can really start to make changes for the future. heck, it's better than 90degree heat after work!
cycling (mtn) 13:00 [3]
ok, classic case of cute boy wants to go mtn biking, so i did. had a good ride though - better than last thursday. course we stayed off the bad rocks. i still pushed some hills though.
Monday Jun 15, 2009 #
Note
(rest day)
Sunday Jun 14, 2009 #
running long (trail) 3:21:00 [3] 20.0 mi (10:03 / mi) +350m 9:32 / mi
shoes: inov8 295
i really think my altimeter is broken or severely uncalibrated. surprised that the gain was so little.
did the first 2.5 with some folks, then went back out and added on some more. wore the inov8s today with fresh new superfeet. in general, i felt good. had about 4 hrs in them before today but it was the longest run in them so far over more normal technical trail. the ankles were happy, my toes were roomy yet secure. (unlike the Blur where they moved around).
afterwards, i had a slight pain under the left ankle - maybe something like PTTD? and some tenderness on both arches. but neither was a persistent pain. i'll keep an eye on things...
so in my desperation to find The Shoe for Tahoe, I might stick with this one and see how it goes.
did the first 2.5 with some folks, then went back out and added on some more. wore the inov8s today with fresh new superfeet. in general, i felt good. had about 4 hrs in them before today but it was the longest run in them so far over more normal technical trail. the ankles were happy, my toes were roomy yet secure. (unlike the Blur where they moved around).
afterwards, i had a slight pain under the left ankle - maybe something like PTTD? and some tenderness on both arches. but neither was a persistent pain. i'll keep an eye on things...
so in my desperation to find The Shoe for Tahoe, I might stick with this one and see how it goes.
Saturday Jun 13, 2009 #
running race (road) 46:50 [5] 10.0 km (4:41 / km)
shoes: Asics 1
10k road race!
PR by nearly 2 minutes!
2nd in age group (out of 35); 6th female overall. wooot!
PR by nearly 2 minutes!
2nd in age group (out of 35); 6th female overall. wooot!
cycling (road) 25:00 [2]
commute to music festival
Friday Jun 12, 2009 #
Note
(rest day)
cycling (road) 25:00 [2]
commute to music festival
Thursday Jun 11, 2009 #
cycling (mtn bike) 2:00:00 [3]
excited to be on the mtn bike! thought the midday shower might have nixed it, but the mtn was pretty dry thankfully. however, i had mental issues with the slightly damp roots and rocks. last thing i want to do is crash and hurt my ankles. and of course since i think about it, i might do it. luckily i didn't, but i was riding so tentatively it was annoying and frustrating.
Wednesday Jun 10, 2009 #
cycling (road) 28:00 [3]
commuting to riverbend and back. (worked at the bike valet).
of course this occurred in the hilliest parts of my neighborhood.
right after my long run.
i am a rockstar. ;P
of course this occurred in the hilliest parts of my neighborhood.
right after my long run.
i am a rockstar. ;P
running long (trail) 2:23:00 [3] 12.5 mi (11:26 / mi)
shoes: Velocity 1
almost the same loop as last wednesday, but i felt a ton better tonight. hit it solo (the group is annoying me) but the peace and noise of the animals was nice. body felt good even though it was hotter than balls out. seriously, i could have jumped in a lake and not been any more wet.
feet feeling pretty good. ankle is fine; a spot on top of my arch area is touchy. will watch.
feet feeling pretty good. ankle is fine; a spot on top of my arch area is touchy. will watch.
Tuesday Jun 9, 2009 #
cycling (road) 1:33:00 [3]
easy road ride. felt good.... although the effects of yesterday's squats are starting to be felt.
Monday Jun 8, 2009 #
strength (body weight 100s) 13:50 [4]
2 sets of these: http://www.youtube.com/watch?v=hdQzDbqMjps
1st set: did them all. the close-hand pushups were from knees - that position is hard.
2nd set: i was getting real nauseous (the run was too hot), so i did not do the jumps. someone stole my bar for the row-ups, so i went to the pullup machine.
1st set: did them all. the close-hand pushups were from knees - that position is hard.
2nd set: i was getting real nauseous (the run was too hot), so i did not do the jumps. someone stole my bar for the row-ups, so i went to the pullup machine.
running tempo (road) 1:17:00 [3] 8.0 mi (9:37 / mi)
ahr:163 shoes: Asics 1
i mapped out a route to get close to the 8 so i think i was accurate (part is on the riverwalk so not easy to determine exact turnaround).
counting my strides... did it 4 times: 87 (at the end when i was more worn out), 88, 88, 89. wow, i was really surprised i was so close to your mark as i really had no idea what it would be.
run felt good, although i didn't have any electrolytes (oops), and it was freakin hot. i was licking salt off my face after. i did drink 1.5 bottles though.
counting my strides... did it 4 times: 87 (at the end when i was more worn out), 88, 88, 89. wow, i was really surprised i was so close to your mark as i really had no idea what it would be.
run felt good, although i didn't have any electrolytes (oops), and it was freakin hot. i was licking salt off my face after. i did drink 1.5 bottles though.
yoga (home) 15:00 [1]
Sunday Jun 7, 2009 #
Note
(rest day)
and after the partying last night, i needed the rest. ;)
Saturday Jun 6, 2009 #
running intervals (track) 40:00 [4] 5.0 mi (8:00 / mi)
shoes: Asics 1
1 mile warmup
mile 1: 6:52 (400m recovery)
mile 2: 6:58 (400m recovery)
mile 3: 7:01 (800m recovery)
WHOA! i wasn't expecting much since i woke up 30 min before hitting the track, but i am super stoked with those times! and my body felt great too. i think my HRM was f'ing up - it maxed at 204 which i just don't think was right. but i guess could have been. but 200m later it was down to 121 - just don't think i would have cooled down that quick.
mile 1: 6:52 (400m recovery)
mile 2: 6:58 (400m recovery)
mile 3: 7:01 (800m recovery)
WHOA! i wasn't expecting much since i woke up 30 min before hitting the track, but i am super stoked with those times! and my body felt great too. i think my HRM was f'ing up - it maxed at 204 which i just don't think was right. but i guess could have been. but 200m later it was down to 121 - just don't think i would have cooled down that quick.
strength (atqw) 21:40 [3]
atw for 40
pushups: half full
leg raises: skipped as my back was really sore doing the first 2 exercises.
pushups: half full
leg raises: skipped as my back was really sore doing the first 2 exercises.
Friday Jun 5, 2009 #
running (trail) 1:38:00 [3] 10.0 mi (9:48 / mi)
shoes: Velocity 1
i had a pretty great run tonight. took it easy and just felt nice.
inside arch of left foot a bit sore - not the ankle. hmm... shoes are getting up there in mileage. i need to figure out my shoe situation. it's pathetic - i have so many new pairs sitting here, but none that seem quite right. except the velocitys, which are apparently going to be discontinued soon. sucks.
inside arch of left foot a bit sore - not the ankle. hmm... shoes are getting up there in mileage. i need to figure out my shoe situation. it's pathetic - i have so many new pairs sitting here, but none that seem quite right. except the velocitys, which are apparently going to be discontinued soon. sucks.
Thursday Jun 4, 2009 #
cycling (spin) 2:00:00 [3]
another wet afternoon and muggy, so i went to the gym instead (since i felt like crap last night). i actually had a great session - consistent and strong effort. forgot my chest strap so i had to go on perceived effort. thumbs up though.
yoga (at home) 15:00 [1]
strength (ATW) 21:30 [4]
ATW for 40.
it was tough today. only half full pushups. boooo!
it was tough today. only half full pushups. boooo!
Wednesday Jun 3, 2009 #
running (mtn) 2:15:00 [3] 10.0 mi (13:30 / mi)
slept:6.0 shoes: Velocity 1
a hot day made worse by the bit of rain that turned the air into thick pea soup with 150% humidity. i totally sucked the first half of the run. i thought it would be because my legs were tired and trashed (it's been a tough week), but surprisingly they felt pretty good - it was my lungs and body that was just whooped from the air. seemed to get better for the last hour, but i was DONE.
overall, feeling a bit overwhelmed and behind in life. not getting in everything i should and feel bad about it...
overall, feeling a bit overwhelmed and behind in life. not getting in everything i should and feel bad about it...
yoga (home) 12:00 [1]
Tuesday Jun 2, 2009 #
cycling (road) 1:20:00 [2]
thankfully an easy road ride because my legs feel whooped. i do enjoy a good spin of the legs to work the muscles out. seems to help.
Monday Jun 1, 2009 #
running (trail) 1:40:00 [3] 9.0 mi (11:07 / mi)
shoes: Blur SL
went out with a teammate for a run. i led the first half, keeping what i thought was a respectable pace. on the return, he was in front and i couldn't quite keep up. legs were sore, but did surprisingly well.
wore new shoes.. as my velocity's are on their way out and won't be good for tahoe. tried the blur sl's. sizing seems a little big and even with some fancy lacing, they just didn't seem right. too much room in the toe box - felt like that part of my foot moved around too much. never quite felt at home on the trail. booooo......
wore new shoes.. as my velocity's are on their way out and won't be good for tahoe. tried the blur sl's. sizing seems a little big and even with some fancy lacing, they just didn't seem right. too much room in the toe box - felt like that part of my foot moved around too much. never quite felt at home on the trail. booooo......