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Training Log Archive: Grandpa Lefty

In the 31 days ending May 31, 2013:

activity # timemileskm+ft
  road run16 19:09:12 149.6(7:41) 240.76(4:46) 5000
  Weights & Core9 18:00:00
  Trail running18 9:37:39 65.2(8:52) 104.93(5:30) 7000
  Treadmill4 3:45:00 28.7(7:50) 46.19(4:52) 1200
  Total47 50:31:51 243.5 391.88 13199

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Friday May 31, 2013 #

Note

Just realized I ran every day for the month. 245.5mi total
4 PM

Treadmill intervals 1:17:00 [4] 10.1 mi (7:37 / mi)
shoes: Nike Air Pegasus Black

T-storms ruined my planned track workout. 22X200 max speed on the treadmill 12mph or 37sec each. 6mph between with 2mi warmup and cooldown 7-9mph. Super humid workout.

Thursday May 30, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
6 PM

Trail running 28:00 [2] 3.1 mi (9:02 / mi)
shoes: Scott Aztec II

around yard trails easy

Wednesday May 29, 2013 #

5 PM

Trail running warm up/down 26:53 [3] 3.1 mi (8:40 / mi) +400ft 7:44 / mi
shoes: Nike Air Pegasus Trail

Ran the course backward due to missing the first turn. Plus some after returning.
6 PM

Trail running race 19:21 [5] 3.0 mi (6:27 / mi) +400ft 5:44 / mi
shoes: Nike Air Pegasus Trail

Millennium trial race. 22nd place. Tried to catch Joe for most of the race and never did. Last half mile in about 2:40.

Trail running warm up/down 35:39 [3] 4.0 mi (8:55 / mi) +600ft 7:48 / mi
shoes: Nike Air Pegasus Trail

Wanted to go only 2.5-3, but took a wrong turn and wound up my the archery range. Very muddy and swampy on the red trail.

Tuesday May 28, 2013 #

5 PM

road run 1:19:00 [3] 10.7 mi (7:23 / mi) +500ft 7:04 / mi
shoes: Nike Air Pegasus Black

c-Sam Anderson-Bayfield-Stone-Way-k-c. Felt really good today. Every run should be like this. Felt fast and went with it. Might pay for it at tomorrow's race.

Monday May 27, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
6 PM

Trail running 27:00 [2] 3.0 mi (9:00 / mi)
shoes: Nike Air Pegasus Trail

Around yard trails easy

Sunday May 26, 2013 #

10 AM

road run long 2:15:00 [3] 16.7 mi (8:05 / mi) +300ft 7:57 / mi
shoes: Nike Air Pegasus Black

c-wild rivers-a-z-e-c plus some in the yard. Really felt like a long run. Cool to start and warm at the end.

Saturday May 25, 2013 #

1 PM

road run 1:12:00 [3] 9.5 mi (7:35 / mi)
shoes: Nike Air Pegasus

c-e-k-c Not too bad for stiffness. Nice cool run.

Friday May 24, 2013 #

3 PM

road run intervals 1:27:00 [4] 11.0 mi (7:55 / mi)
shoes: Nike Air Pegasus Black

From Chester bowl warm-up 12X400 83-83-84-83-84-84-83-84-Puke...swollow it back down and curse eating mccrappy's for lunch-84-84-82-78. Nice and warm with a slight breeze. Could have been better if I had my usual turkey sandwich for lunch. Cool down on Rock hill and back to Chester.

Thursday May 23, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
C • I can't wait 7
6 PM

Trail running 21:30 [2] 2.5 mi (8:36 / mi)
shoes: Scott Aztec II

around the yard easy

Wednesday May 22, 2013 #

5 PM

Trail running 33:20 [3] 3.3 mi (10:06 / mi) +500ft 8:50 / mi
shoes: Scott eRide Grip

From Erik's ran the course. Extra 1/4mi from Erik's.
6 PM

Trail running race 21:40 [5] 3.0 mi (7:13 / mi) +500ft 6:14 / mi
shoes: Scott eRide Grip

Goat run race. 22nd place. Gave it my all. Very wet and muddy.

Trail running warm up/down 21:05 [3] 2.3 mi (9:10 / mi) +300ft 8:10 / mi

Loop around the ski trails W/Rob. Back to Erik's.

Tuesday May 21, 2013 #

5 PM

road run 1:13:00 [3] 9.5 mi (7:41 / mi)
shoes: Nike Air Pegasus

c-e-k-c Very windy, cold and drizzle. 44 degrees. Felt good though.

Monday May 20, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
6 PM

Treadmill 21:00 [2] 2.4 mi (8:45 / mi) +200ft 8:07 / mi
shoes: Nike Air Pegasus

easy recovery run 6-7mph 1-5% grade

Sunday May 19, 2013 #

2 PM

road run long 1:48:00 [3] 13.5 mi (8:00 / mi) +600ft 7:41 / mi
shoes: Nike Air Pegasus

c-k-e-Sam Anderson-Bayfield-Stone-Way-k-c Cold and windy at the bottom of the hill. Sunny at the top. Sore for the first few miles due to a harder than expected run yesterday. Felt tired throughout.

Saturday May 18, 2013 #

4 PM

road run 1:23:00 [3] 10.7 mi (7:45 / mi) +400ft 7:30 / mi
shoes: Nike Air Pegasus

W/Dusty loop around Prairie Lake. He can drink again.

Friday May 17, 2013 #

4 PM

road run intervals 1:13:00 [4] 9.5 mi (7:41 / mi)
shoes: Nike Air Pegasus

11X400 From Chester park warm-up to UMD. 84-83-84-82-84-82-84-82-84-82-86 Not feeling very energetic and very windy out. Last lap had a little extra wind to deal with.

Thursday May 16, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
6 PM

Trail running 20:30 [2] 2.3 mi (8:55 / mi)
shoes: Scott Aztec II

around yard trails easy

Wednesday May 15, 2013 #

4 PM

Trail running 43:00 [3] 3.9 mi (11:02 / mi) +800ft 9:14 / mi
shoes: Scott eRide Grip

Bull run course marking W/Tony.
6 PM

Trail running race 29:51 [5] 3.9 mi (7:39 / mi) +800ft 6:25 / mi
shoes: Scott eRide Grip

Bull run race 20th Place. No walking which I'm sure hurt me in the long run. Did pass quite a few going up the hill and did not get repassed before the end. Very nice and warm out. Why doesn't my vdot number come up anymore?
7 PM

Trail running warm up/down 15:00 [3] 1.6 mi (9:22 / mi) +200ft 8:23 / mi
shoes: Scott eRide Grip

Loosen up after the race. Ran part with Sam.

Tuesday May 14, 2013 #

5 PM

road run 1:10:00 [3] 9.5 mi (7:22 / mi)
shoes: Nike Air Pegasus

c-e-k-c Still not very energetic and stiff. Felt better the second half. 55 degrees here.

Monday May 13, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
6 PM

Trail running 19:45 [2] 2.2 mi (8:59 / mi)
shoes: Scott Aztec II

around yard trails easy. Still sore.

Sunday May 12, 2013 #

9 AM

road run warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Nike Air Pegasus

warm-up on the road solo a little stiff from the hills. Cool-down W/Rob on the dirt road across Spirit.
10 AM

road run race 1:05:46 [4] 9.3 mi (7:04 / mi) +1000ft 6:25 / mi
shoes: Nike Air Pegasus

Spirit Mtn 15k race. 15th place. Ran as a tempo run due to fatigued, sore legs. Fast to start until my legs loosened up then slowed down. Quads turned rock hard on the return and slowed even more.

Saturday May 11, 2013 #

1 PM

Trail running 1:33:00 [3] 10.2 mi (9:07 / mi) +2500ft 7:24 / mi
shoes: eRide Icerunner

From the hwy23 trail head. Spruce-High-Spruce-Lower Lake Trail-upper Lake trail-Spruce-hwy23. Out and back in a few spots. Removing some debris and breaking off the eye gougers for the race. Trail by the river is washed out, so we will have to do the shorter course. Tried to take it easy today, but refused to walk at all on the hills and feeling it now.

Friday May 10, 2013 #

4 PM

road run hills 55:00 [4] 7.0 mi (7:51 / mi) +1100ft 6:50 / mi
shoes: Nike Air Pegasus

Erik's-Hutchinson-Piedmont-w.3rd st-Mesabi-5th Ave W-W.6ht St-Skyline-28th Ave W-Exhibition-Hutchison. Nice first hill workout of the year. No walking, but came close on 5th ave.

Thursday May 9, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
6 PM

Trail running 18:45 [2] 2.1 mi (8:56 / mi)
shoes: Scott Aztec II

Around yard trails easy. The sun came out right on time.

Wednesday May 8, 2013 #

5 PM

Trail running warm up/down 39:30 [3] 3.8 mi (10:24 / mi)
shoes: eRide Icerunner

Warm-up some with Keith. Cool-down with Rob. Could feel the race in my shoulders and lower back.
6 PM

Trail running race 27:05 [5] 4.1 mi (6:36 / mi)
shoes: eRide Icerunner

park point race. 23rd place. Ran hard for the duration. Very nice out. 13:43 out 13:22 back.

Tuesday May 7, 2013 #

5 PM

road run 1:09:00 [3] 9.5 mi (7:16 / mi)
shoes: Nike Air Pegasus

c-e-k-c. Tried to take it easy, but felt a little peppy. Very nice out.

Monday May 6, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
6 PM

Trail running 19:45 [2] 2.0 mi (9:52 / mi)
shoes: eRide Icerunner

Around yard trails. Easy

Sunday May 5, 2013 #

3 PM

road run long 1:40:00 [3] 12.8 mi (7:49 / mi) +500ft 7:32 / mi
shoes: Nike Air Pegasus

c-Johnson-Bluff Creek Trail-Pinto Pass-Lyman Lake rd to top of the hill turnaround-Mable Nelson-K-Way-Stone-c plus some around the yard to make my 50 for the week. A little sore in the hips, but felt good otherwise.

Saturday May 4, 2013 #

3 PM

Treadmill 1:00:00 [3] 7.2 mi (8:20 / mi) +1000ft 7:22 / mi
shoes: Nike Air Pegasus

Pre-programmed 1hr pace run. 7.3mph except for 2min warm up and cool down. 2-5% grade. Hamstrings were a little tight, so tried to take it easy.

Friday May 3, 2013 #

4 PM

Treadmill intervals 1:07:00 [4] 9.0 mi (7:27 / mi)
shoes: Nike Air Pegasus

2mi. warmup and cooldown 6-8mph 10X400 10mph 90sec-10.6-10.8-11-11-11.1-11.2-11.3-11.4-11.5mph 77sec final. Tough for me over 11mph, but need to get the speed out again. Slayer playing in the background.
C • In memory... 2

Thursday May 2, 2013 #

4 PM

Weights & Core 2:00:00 [2]

weights
6 PM

Trail running 17:00 [2] 1.8 mi (9:27 / mi)

Around yard trails recovery run. A little sore from yesterday.

Wednesday May 1, 2013 #

5 PM

road run warm up/down 29:00 [2] 3.5 mi (8:17 / mi) +300ft 7:40 / mi
shoes: Nike Air Pegasus

1.2 warm up solo on the course 2.3 cool down with Rob on the Munger.
6 PM

road run tempo 32:26 [4] 4.9 mi (6:37 / mi) +300ft 6:15 / mi

Western waterfront. Easy out 16:45. Turned it up for the return 15:41. Have not pushed this hard for a couple of years.

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