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Training Log Archive: prthiessen

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Long Run5 22:32:00 107.7(12:33) 173.33(7:48)
  Recovery Run10 7:12:35 42.8(10:06) 68.88(6:17)
  Weights7 6:05:00
  Walking6 5:45:00 26.0(13:16) 41.84(8:15)
  Hill Intervals2 2:45:00 18.04(9:09) 29.03(5:41)
  P90X2 2:35:00
  Fatlek1 1:25:00 9.5(8:57) 15.29(5:34)
  Speed/Track1 1:05:00 8.5(7:39) 13.68(4:45)
  Cutdown Workout1 1:00:00 6.0(10:00) 9.66(6:13)
  Segment Workout1 1:00:00 8.0(7:30) 12.88(4:40)
  flat tempo run1 45:00 4.3(10:28) 6.92(6:30)
  Total29 52:09:35 230.84 371.5

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Sunday Jul 31, 2011 #

Long Run 2:53:00 [3] 19.0 mi (9:06 / mi)
shoes: Brooks Addiction 9

Flat, early morning run. Worked hard to stay hydrated and fueled up with S Caps and Gus. I was feeling the prior day's run more than I expected and just wasn't able to hit the pace you wanted. This pace is about 9:06 minutes per mile. I wasn't too far off. Mentally I struggled quite a bit too, because I miss being out on the trails, but this course was on a paved trail because it was flat.

Weights 1:00:00 [3]

Leg weights and abs.

Saturday Jul 30, 2011 #

Long Run 3:03:00 [3] 13.3 mi (13:46 / mi)
shoes: Brooks Cascadias Size 12

Ran from Fish Hatchery up to the top of Sugar Loaf and down 1 mile towards May Queen. Ran the whole time even up Powerline but very slowly at almost 26 minutes per mile at times. Took 2 S caps per hour and 2 gels and plenty of water. Stomach was good. I also ate a pb and j sandwich before I started to get used to running with more in my stomach besides Gu. Went fine.

Average pace was 13:33 which I felt wasn't bad. Saw a ton of bikers and hikers getting ready for the race. I then drove from the Hatchery to Halfmoon so that I have run/seen almost the whole course. I haven't been up from Twin Lakes to Hope Pass, but I guess that will be some race day fun. :).

In the words of the warden in Cool Hand Luke, "I'm getting my mind right."

Friday Jul 29, 2011 #

Walking 1:05:00 [3] 5.0 mi (13:00 / mi)
shoes: Brooks Cascadias

45 minutes of all out walking uphill as fast as I could. Felt good and definitely got into a groove. Ran slowly down hill.

Thursday Jul 28, 2011 #

Recovery Run 1:30:00 [3] 6.8 mi (13:14 / mi)
shoes: Brooks Cascadias Size 12

Slow hilly trail recovery run at Golden Gate Canyon.

Weights 45:00 [3]

Arm weights and Abs.

Wednesday Jul 27, 2011 #

Recovery Run 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Nike frees

Very slow flat recovery run. Felt pretty slow but ran in the heat of the day so that had something to do with it. d

Tuesday Jul 26, 2011 #

Hill Intervals 1:20:00 [3] 9.0 mi (8:53 / mi)
shoes: Nike frees

TM- 5 minutes warmup. Then TM at 8:30 every 2 minutes I increased 1% incline. I made it to 8%. 2 minute recovery. SEcond interval I made it to 8% again. Third interval I could only make it to 7%. I then did 7:00 flat for 10:00. It felt really good to work hard again and feel like I wasn't dying. I think I'm finally back from the Silver Rush.

Weights 25:00 [3]

Leg weights - normal exercises. Ab workout.

Monday Jul 25, 2011 #

Recovery Run 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Brooks Cascadias Size 12

Very hilly trail recovery run. Felt good but a bit sore. Legs finally back to normal I think.

Sunday Jul 24, 2011 #

P90X 55:00 [3]

Chest and back workout.

P90X 45:00 [3]

YogaX.

Saturday Jul 23, 2011 #

Long Run 3:00:00 [3] 12.1 mi (14:53 / mi)
shoes: Brooks Cascadias Size 12

Ran 3 hours the whole time all above 9000 feet up to 11,000 feet. Legs worked just fine and I finally feel pretty close to normal and not sick anymore. It was hot so I was taking in over a liter of water an hour and I took a lot more salt this time and felt better. I am getting pretty close to dialed in for hydration and nutrition and salt. While I didn't run far, this was a very steep course and I had a good effort the whole time.

Weights 1:15:00 [3]

Leg weights and abs.

Friday Jul 22, 2011 #

Walking 40:00 [3] 3.1 mi (12:54 / mi)
shoes: Nike frees

TM walking- 5 mins warmup then 20 minutes at 4.2 and 10% and then 20 minutes at 11%.

Thursday Jul 21, 2011 #

Fatlek 1:25:00 [3] 9.5 mi (8:57 / mi)
shoes: Nike frees

Fartlek run twice around city park and back. It was pretty hot - 90 degrees, but I stayed hydrated. I did probably a dozen 30 second to 2 minute fartleks where I picked up the pace. Still winded quickly but felt decent.

Wednesday Jul 20, 2011 #

Recovery Run 35 [3] 4.0 mi (9 / mi)
shoes: Nike frees

35 minutes flat recovery run. Feeling better but legs still weak.

Tuesday Jul 19, 2011 #

Cutdown Workout 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Nike frees

TM- Started at 10:30 minutes per mile and ever 1/4 mile cut down .1 MPM. Ended up getting to 8:00 and was pretty tired. Moved it back to 10:30 for the last 10 minutes. Still a bit sick running at 85%.

Monday Jul 18, 2011 #

Walking 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Brooks Addiction 9

Slow recovery walk with 30 minutes of stretching after.

Sunday Jul 17, 2011 #

Long Run 11:06:00 [5] 47.0 mi (14:10 / mi)
shoes: Brooks Cascadias Size 12

Leadville Silver Rush 50. Finished in 148 out of 278. Long, hot day with a touch of sickness, but I finished.

Saturday Jul 16, 2011 #

Recovery Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Addiction 9

Slow run.

Friday Jul 15, 2011 #

Walking 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Nike frees

TM- 5 minutes warmup and then 4.2 miles per hour at 10%.

Thursday Jul 14, 2011 #

Recovery Run 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Nike frees

Easy flat recovery run.

Wednesday Jul 13, 2011 #

flat tempo run 45:00 [3] 4.3 mi (10:28 / mi)
shoes: Nike frees

Ran on TM 8:30 minutes per mile and every 1/2 mile I ran at 6% for 1:00. Was tired and sweating by the end but felt a lot better than the day before.

Tuesday Jul 12, 2011 #

Recovery Run 30:00 [3] 3.0 mi (10:00 / mi)

Pretty sick and felt bad so I just ran slowly because I don't want to jeopardize Sunday's race.

Monday Jul 11, 2011 #

Recovery Run 46:00 [3] 4.0 mi (11:30 / mi)
shoes: Brooks Cascadias Size 12

Chimney gulch hilly recovery run. First time ever bit by a dog!! He bit me right below the nipple even though he was leashed by a lady. She was able to pull him off and it hardly bled and he had his shots. I was pissed!

P90X 55:00 [3]

Chest and Back P90X.

Saturday Jul 9, 2011 #

Long Run 2:30:00 [4] 16.3 mi (9:12 / mi)
shoes: Brooks Cascadias Size 12

This was a combo run on pavement/trails in the heat of the day - probably around 88 degrees. Average pace was 9:13. I stayed hydrated and took plenty of Gus but this was not an easy run. The first hour felt hard, then I settled in and felt better for a while. I tried really hard not to push it or feel bad that it wasn't going well because of the race next week. I'm sure I'll bounce back.

Weights 1:00:00 [3]

Leg weights and abs. Lighter weights but same reps because of upcoming race. Ice bath after.

Friday Jul 8, 2011 #

Walking 45:00 [3] 3.2 mi (14:04 / mi)
shoes: Nike frees

TM- Walking 5 minutes warmup. Then 4.2 MPH at 10% incline for 40 minutes. Good workout, not easy, but not hard.

Thursday Jul 7, 2011 #

Speed/Track 1:05:00 [5] 8.5 mi (7:39 / mi)
shoes: Nike frees

Ran 15 minute warmup. GPS watch wasn't working so I ran for 7:00 minutes on flat trail (measured later on mapmyrun and it was .93 miles). Ran the second mile back on same course in 6:36; third was 6:49; fourth was 6:38 and fifth was 6:39. I then did a 15 minute cooldown. Pretty good workout and I really had to focus to keep the pace up in the heat. All systems go!

Wednesday Jul 6, 2011 #

Recovery Run 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Brooks Addiction 9

50 mintues easy. Slow and steady but nothing injured or hurting.

Weights 1:00:00 [3]

Leg weights- goblets, lunges, etc; arm weights and ab ripper X

Tuesday Jul 5, 2011 #

Hill Intervals 1:25:00 [5] 9.04 mi (9:24 / mi)
shoes: Nike frees

TM - 5:00 Warmup. Then 40 minutes at 8:50 and 5% incline. I was dripping with sweat and pretty wasted at that point so I knocked it down to 9:13 for 15 minutes and was still really tired so bumped it down to 9:30. I tried really hard to stay mentally tough but the length of the workout also played a pretty big factor. Stomach was pretty torn up when done. Tough workout and couldn't get the weights in after that I wanted.

Monday Jul 4, 2011 #

Walking 2:15:00 [3] 9.7 mi (13:55 / mi)
shoes: Solomon Crossmax

Walked up Bergen Peak 7400-9800 averaged 17 MPM for 4.5 miles uphill walking. Then ran down the 5.2 miles. Felt great and passed many. Walking pace was hard but sustainable and I really could feel how efficient I have become at walking. I wasn't really tired at all at the top.

Saturday Jul 2, 2011 #

Recovery Run 46:00 [3] 5.0 mi (9:12 / mi)

5 miles slow and steady on flat paved course. Night run went fine but thinking of getting brighter headlamp.

Friday Jul 1, 2011 #

Segment Workout 1:00:00 [5] 8.0 mi (7:30 / mi)
shoes: Nike frees

5 minutes warmup on TM. Then 8:50 at 5% on TM and 7:30 flat on TM. Felt good but pretty cooked when done.

Weights 40:00 [3]

Leg weights and abs. Good goblet squats and walking lunges and the like.

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