Training Log Archive: prthiessenIn the 7 days ending May 28, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday May 28, 2011 #
P90X 45:00 [3]
I was at my inlaws' cabin so I couldn't do leg weights but I did P90X for legs and did a bunch of squats and lunges.
Long Run 4:00:00 [3] 16.0 mi (15:00 / mi)
shoes: Brooks Cascadias
Average pace was 14:58. I didn't walk the entire time except to use the bathroom a few times. This entire run was above 9,000 feet near Lake Isabel. I am not sure of the exact elevation gain but probably around 2000+. There were times it was so steep that I was averaging 29:00 pace and my calves were screaming but I didn't walk. By contrast, on Sunday I walked the same section and I was averaging 21:00 with my HR 10 BPM lower. Running was not efficient but it was an amazing workout.
I hydrated and ate even more than usual. About 250 calories per hour with around 22 oz per hour. it wasn't really hot so the hydration wasn't as big a deal. I took the S-Caps too.
By the end, I was spent and really happy to walk. I have no idea how the top guys run for as long as they do. I did feel overall like I was back on track health/training-wise.
I hydrated and ate even more than usual. About 250 calories per hour with around 22 oz per hour. it wasn't really hot so the hydration wasn't as big a deal. I took the S-Caps too.
By the end, I was spent and really happy to walk. I have no idea how the top guys run for as long as they do. I did feel overall like I was back on track health/training-wise.
Thursday May 26, 2011 #
Hill Intervals 1:00:00 [3] 7.2 mi (8:20 / mi)
shoes: Brooks Addiction 9
Easy pace- average was 8:28 pace. I ran 6X 10 second uphill sprints all out. I was amazed how tired I was at the end of these. I really focused and made them as hard as I possibly could and it was really productive. Slept well.
P90X 16:00 [3]
Ab ripper x.
Wednesday May 25, 2011 #
Recovery Run 1:27:00 [3] 9.4 mi (9:15 / mi)
shoes: Brooks Addiction 9
Average pace was 9:16, which is a decent recovery pace for me. I just ran at a pace that was comfortable. I was tired by the end, but not overly so.
Weights 40:00 [3]
Upper body weights and abs.
Tuesday May 24, 2011 #
flat tempo run 1:10:00 [4] 9.0 mi (7:47 / mi)
shoes: Nike frees
5 minutes warmup and cooldown. I ran 8.3 miles at 7:13 pace. The first lap which was slightly uphill was in 7:21 for the first 4 miles. The second lap or coming back on the same course, I averaged 7:06 but it is slightly downhill. I felt fast again - this is the best I have felt in three weeks. Avg HR was 152.
Weights 30:00 [3]
Leg weights.
Monday May 23, 2011 #
P90X 45:00 [3]
yogax.
Sunday May 22, 2011 #
Long Run 3:00:00 [4] 18.8 mi (9:34 / mi)
shoes: Solomon Crossmax
Felt good and based on finish, I think I am back.
Ran Dowdy Draw to Marshall Mesa up and over by Eldorado Canyon and back (14.8 miles) in 2:27 for just less than 10 minutes per mile. This course was all trail without too many climbs, for sure less than 1,000 feet total. I felt good throughout and stayed hydrated and kept taking on calories.
Finished last half hour with 4 miles on pavement. I did two out and backs of the same 1 mile.
Mile 1: 7:54
Mile 2 (more downhill): 7:28
Mile 3 (same as Mile 1): 7:35
Mile 4 (same as Mile 2): 6:40
29:40 for total 4 miles.
Based on the last four miles, I think I am back. I took an ice bath and will hydrate and rest tomorrow and we'll be good to go this week. I guess my body just needed 10 days of rest, rather than one week.
Ran Dowdy Draw to Marshall Mesa up and over by Eldorado Canyon and back (14.8 miles) in 2:27 for just less than 10 minutes per mile. This course was all trail without too many climbs, for sure less than 1,000 feet total. I felt good throughout and stayed hydrated and kept taking on calories.
Finished last half hour with 4 miles on pavement. I did two out and backs of the same 1 mile.
Mile 1: 7:54
Mile 2 (more downhill): 7:28
Mile 3 (same as Mile 1): 7:35
Mile 4 (same as Mile 2): 6:40
29:40 for total 4 miles.
Based on the last four miles, I think I am back. I took an ice bath and will hydrate and rest tomorrow and we'll be good to go this week. I guess my body just needed 10 days of rest, rather than one week.