Training Archive: slangjudoka

Running tempo (track) 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: NB RC 152

Mile repeats. Having problems with HRM, so ran without it. Felt pretty good.

1. 6.15
2. 6.10
3. 6.12
4. 6.12
2:30 active rest in between each set (400).

Yoga (Power) 1:30:00 [3]

This class seemed easier, with deeper stretching. Felt really good.

Running (easy) 1:17:31 [3] 8.5 mi (9:07 / mi) +500ft 8:38 / mi
shoes: NB RC 152

Felt really good after yoga. Seemed nice and relaxed, but pace was strong throughout. Supposedly there was an earthquake, but I didn't feel it.

Running 2:49:00 [3] 18.0 mi (9:23 / mi) +2500ft 8:18 / mi

Quicksilver, legs pretty tired today.

Yoga (Yin) 1:30:00 [3]

Easy stretching class. Felt good.

Running long (Ohlone wilderness) 3:40:00 [3] 22.6 mi (9:44 / mi) +4500ft 8:11 / mi
shoes: Pearl Izumi Streak (Red)

Tough run. 75 degree temps, and brought limited food. Good nonetheless.

Running (Santa Theresa) 40:00 [3] 5.0 mi (8:00 / mi) +500ft 7:18 / mi
shoes: NB RC 152

Had to run hard to make it to Yoga on time. Felt good though.

Yoga (Power Flow) 1:30:00 [3]

Yoga is tough!!

Running hills (Mine Hill ascent) 38:17 [3] 4.0 mi (9:34 / mi) +750ft 8:08 / mi
ahr:152 max:147 shoes: NB RC 152

LT run, one of my better times.

Running (Mine Hill descent) 36:54 [3] 4.0 mi (9:14 / mi)

Easy down

Running warm up/down (PM) 50:00 [3] 6.12 mi (8:10 / mi)
shoes: Pearl Izumi Streak (Red)

Easy lunch run.

Running (Quicksilver/Hacienda 13) 2:08:31 [3] 13.0 mi (9:53 / mi) +1000ft 9:13 / mi
shoes: NB RC 152

Flowed through the run focusing on form, breathing etc. Felt pretty good, great weather, temp in the 60s.

Bike (bike commute) 1:00:00 [3] 15.0 mi (4:00 / mi)

Nice ride, perfect 70 degree temps.

Running tempo (mile repeat) 1:12:00 [3] 9.0 mi (8:00 / mi)
slept:6.0 weight:154lbs shoes: Pearl Izumi Streak (Red)

4 mile repeats, didn't bring hrm.

1) 6.08
2) 6.24
3) 6.25
4) 6.21

Number 1 I obviously went to face. Found my rhythm later on, felt pretty good by number 4.

Running warm up/down (PM Freemont Older) 1:13:01 [3] 8.0 mi (9:08 / mi) +500ft 8:37 / mi
shoes: Pearl Izumi Streak (Red)

During work break, felt good, cruising.

Running warm up/down (easy) 50:00 [3] 5.5 mi (9:05 / mi) +500ft 8:22 / mi
slept:6.5 (rest day) shoes: NB RC 152

Santa Theresa park with Gordy. Took it easy, beautiful sunrise.

Yoga (vinyasa) 1:45:00 [3]
(rest day)

First day of vinyasa yoga, very tough. Got some good core and psoas stretching done.

Running long (raven run) 3:50:00 [3] 21.5 mi (10:42 / mi) +3000ft 9:27 / mi
shoes: Pearl Izumi Streak (Red)

Ran with RhoQuick team. Again a lot of bushwhacking, but felt pretty good on the runnable sections.

Running (wifey run) 2:20:00 [3] 12.0 mi (11:40 / mi)
shoes: Pearl Izumi Streak (Red)

Help Heidi with her Team in Training training, slow first 1/2 and then sped up for the second half. It is difficult running slower than 10 min mile!

Running 1:55:00 [3] 12.0 mi (9:35 / mi) +1600ft 8:31 / mi
shoes: Pearl Izumi Streak (Red)

Tired today, but was able to keep a decent pace on tired legs.

Running 1:08:00 [3] 7.5 mi (9:04 / mi) +1000ft 8:03 / mi
ahr:136 max:182 rhr:65 slept:8.0 weight:154lbs shoes: NB RC 152

Oak Grove hill Repeats
#1 1.12/146, 130/133
#2 1.11/152, 1.27/138
#3 1.14/150, 1.35/134
#4 1.12/151, 1.31/138
#5, 1.14/147, 1.34/139
#6 1.12/150, 1.37/137
#7 1.08/153, 1.48/137
#8 1.09/154, 1.29/145
#10 1.07/155, 140/144
#11 1.07/156, 1.29/149
#12 1.05/158, 1.30/151
#13 1.03/158, 1.35/151
#14 1.04/160, 1.31/154
#15 1.01/162,

Running (PM) 1:09:00 [3] 8.5 mi (8:07 / mi) +817ft 7:26 / mi
shoes: Pearl Izumi Streak (Red)

Tried out the Streaks that came in the mail, felt really good. Ran longer than usual on my lunch break felt good doing full loop. Watch time 1:12, subtracted 3min for lights.

Running hills (QS) 2:07:59 [3] 12.5 mi (10:14 / mi) +1524ft 9:11 / mi
slept:8.0 weight:153lbs shoes: New Balance 790

New Almaden Trail. 1.08 out, 59 back. Felt decent, I think legs are nearly recovered from WTC. Ran into Krupicka!

Running intervals (5x800) 1:14:00 [3] 9.5 mi (7:47 / mi)
rhr:75

1 mile + warm up stretch 10min
#1, 3.14/152, 2.26/134
#2. 3.15/161, 3.27/136
#3. 3.08/167, 2.30/147
#4. 3.13/165, 2.33/148
#5. 3.20/163
1.5 mile cool down on track
3 mile @ 7.5 pace

I guess I'm not recovered from WTC yet. No leg soreness, but feel generally heavy. According to HRM resting HR was high this morning. Also considerably slower at track. Felt good with the tempo run afterwords.

Running warm up/down (PM) 47:00 [3] 5.5 mi (8:33 / mi)

Nice day, legs still heavy.

Bike 25:00 [3] 6.0 mi (4:10 / mi)

To Yoga class

Yoga (Hot) 1:30:00 [3]

Bikram yoga, eliminated soreness from WTC

Bike (commute) 25:00 [3] 6.0 mi (4:10 / mi)

ride home from yoga.

Running warm up/down 1:16:00 [3] 7.5 mi (10:08 / mi)
rhr:58

Easy run with Heidi and Gordy, legs are feeling pretty good.

Event: Way Too Cool 2009
 

Running race (WTC 50k) 4:16:55 [4] 31.5 mi (8:09 / mi) +3500ft 7:23 / mi
shoes: NB RC 152

Relaxed pace the 1st 1/2, then reeled in a bunch of runners the second 1/2. A new PR by 8 minutes.

Running 42:40 [3] 5.5 mi (7:45 / mi) +500ft 7:09 / mi
shoes: NB RC 152

Coyote Park. Trying out the RC 152 on rocky, technical trail. Think I will wear them tomorrow, looking forward to WTC.

Running warm up/down (PM) 55:00 [3] 6.5 mi (8:28 / mi) +700ft 7:41 / mi
slept:10.0 weight:153lbs shoes: Brooks GT7

Hip feeling really tight this morning, so I skipped the run and did a lot of stretching and sitting in the hot tub. Feeling better in the P.M. so I did my lunch break run, and although it was still sore it felt much better. Beautiful weather (65f), great to get out!!

Running warm up/down 45:00 [3] 5.0 mi (9:00 / mi)
shoes: NB RC 152

Felt tight at the start, loosened up midway.

Running tempo (5x800) 50:00 [3] 7.0 mi (7:09 / mi)

#1 2.45, 180, 2.24
#2, 2.56, 197, 2.23
#3 2.57, 149, 2.25
#4 2.57, 166, 2.13
#5 3.01, 165,

First lap I went to fast, but it felt fairly easy. I think HR is off a little, especially with 2. Workout is getting easier, feeling good for WTC

Running warm up/down (PM) 41:00 [3] 4.5 mi (9:07 / mi)
slept:10.0 weight:150lbs (rest day) shoes: Brooks GT7

Doing a mini taper this week for WTC. Got lots of sleep last night, but still feeling a little tired.

Running long 3:05:00 [3] 19.5 mi (9:29 / mi) +3180ft 8:13 / mi
shoes: Nike ZoomTrail

Bad Ass route- Santa Cruz Mts. to Felton and back. Felt much better the second half which is a good sign. Fun run.

Bike 1:00:00 [3] 15.0 mi (4:00 / mi)

rode to Yoga class (which was canceled) and then return home

Running warm up/down (easy) 2:00:00 [3] 10.0 mi (12:00 / mi)
weight:153lbs shoes: Nike ZoomTrail

Easy run at Coyote Park with Heidi and Kati. Having some calf soreness.

Running warm up/down (easy) 45:00 [3] 5.0 mi (9:00 / mi)

Guadalupe lakes with dog, feeling pretty good.

Bike (commute) 1:00:00 [3] 15.0 mi (4:00 / mi)

Running hills (repeats) 1:09:00 [3] 7.5 mi (9:12 / mi) +1000ft 8:10 / mi
ahr:134 max:177 rhr:62 slept:8.0 weight:155lbs shoes: NB RC 152

hill repeat x 13
uphill/heart rate/ downhill/heart rate

#1 1.21, 148, 2.25/1.34
#2 1.21, 148, 2.18/1.24
#3 1.18/151, 1.38/1.36
#4 1.18/152, 1.31/145
#5 1.23/150, 1.28/141
#6 1.19/152, 1.51/134
#9 1.20/152, 1.46/127
#10 1.26/151, 1.28/146
#11 1.21/154, 1.34/143
#12 1.20/154, 1.33/150
#13 1.20/1153

I must have miscounted, was going for 10, did 13 according to watch. Feeling much better today, this workout is getting easier and my legs aren't as dead as they were yesterday. Massage helped.

Bike (commute) 1:00:00 [3] 15.0 mi (4:00 / mi)

Ride to work.

Running warm up/down (PM) 47:00 [3] 5.5 mi (8:33 / mi)
shoes: Brooks GT7

Agility, work run. Ran the rail line.

Running long 2:20:00 [3] 12.5 mi (11:12 / mi) +3000ft 9:08 / mi
slept:6.5 shoes: New Balance 790

QS New Almaden trail out and back. Trail conditions pretty sloppy. Legs feeling tired and a bit slower today, glad to be done.

got massage during lunch

Running intervals (800m repeats) 1:50:00 [4] 12.5 mi (8:48 / mi)
ahr:145 max:178 rhr:60 slept:7.0 weight:153lbs shoes: NB RC 152

1st 4 miles to track 36.57
#1 3.08, 165, 2.29, 144
#2 3.08, 167, 2.31, 146
#3 3.07, 169, 2.31, 147
#4 3.12, 167, 2.33, 143
#5 3.09, 168

1 mile cool down (10 min)

return home (4 miles) 36.42 139bpm

Heart rate and time seems pretty consistent. Had a tough 4th lap, but otherwise feel good about workout. Stormy, windy, rainy weather.

Running warm up/down (PM) 50:00 [3] 6.0 mi (8:20 / mi) +300ft 7:57 / mi
shoes: Brooks GT7

Wind, rain, cold. Easy run during lunch break. Hip felt ok, but calf was sore from running on pavement.

Running warm up/down (AM) 25:00 [3] 2.5 mi (10:00 / mi)
(rest day)

Easy run, pretty tired/sore from the back to back long days last Saturday and Sunday. Hip feeling ok.

Yoga (Bikram) 1:30:00 [3]

First Bikram Yoga class. Felt good stretching, and the heat was nice. Feeling loose afterwards.

Running long 3:16:00 [3] 19.0 mi (10:19 / mi) +3180ft 8:54 / mi
slept:7.5 weight:154lbs shoes: New Balance 790

Ran from Adam Blum's house to Felton and back. Some good fire roads, some bushwacking, and a steep climb at the end. Felt pretty good running on tired legs.