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Training Log Archive: chino

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+ft
	Road Run	18	18:18:50	113.7	(9:40)	182.98	(6:00)	5636
	Yoga/ Stretching	21	5:37:00
	Sport Climbing	2	2:30:00
	Cycling- Road	2	1:49:28	15.53		24.99
	ExtremeWalking	1	38:00	2.5	(15:12)	4.02	(9:27)
	Strength Training	1	9:00
	Total	25	29:02:18	131.73		212.0		5636
	[1-5]	25	28:56:18
averages - sleep:8.5 weight:139.5lbs

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Monday Feb 28, 2011 #

3 PM

Yoga/ Stretching warm up/down 12:00 [1]

4 PM

Road Run (Road) 30:13 [3] 3.29 mi (9:11 / mi)
ahr:128 max:151 slept:9.4 weight:141.6lbs shoes: LunarElites

Slow and lazy jog after dropping after the car. Felt like laying down and going to sleep.

Sunday Feb 27, 2011 #

11 AM

Road Run hills (Trail) 1:02:04 [2] 5.01 mi (12:23 / mi) +1282ft 9:58 / mi
ahr:133 max:163 slept:9.7 weight:140lbs shoes: Crosslites

Mellow hilly jog on the BST from the zoo w/ B. Legs tired but OK. Climbed a little above Red Butte. Fun to be on the trails. I was definitely feeling lazy though. The legs and motivation started coming around on the last mile. Going to take it easy this week, and then hopefully get in a good long run all off-road next weekend.

Yoga/ Stretching warm up/down 6:00 [1]

Post-run car stretch. I got my right heel to touch my bum for the first time since surgery! Pretty psyched on that as George said lack of quad and joint flexibility would be the biggest barriers to full recovery. I'm starting to almost feel totally uninjured.

Saturday Feb 26, 2011 #

10 AM

Road Run long (Road) 2:09:57 [3] 15.01 mi (8:39 / mi) +650ft 8:19 / mi
ahr:152 max:175 slept:10.1 weight:139.6lbs shoes: Nike Lunarglide

OK run in cold and eventually crappy snow. Had trouble keeping my hr down, even though I was going really slow. This run felt like it had a lot more than 650' of climbing. Ran out to the park, did a loop in the snow, and then back. I wanted to hit 14mi in under 2 hours, which I barely hit after having to speed it up more than I wanted to during the last 20 minutes.

I'm psyched to have gotten to run over 2 hours w/out significant knee pain. I only stopped to stretch if I got stopped at a red light.

60:01 6.86mi, avg= 149, 8:45
60:00 7.16mi, avg= 158 (whoops), 8:23
9:55 .98mi, avg= 144, 10:05

Even though I felt weak and slow, technically this run marks continued success in the recovery.

Yoga/ Stretching warm up/down 24:00 [1]

stretch, core/ swiss ball, 60sec plank, painful quad stretch on rt leg

Friday Feb 25, 2011 #

Note
slept:7.0 weight:140.8lbs (rest day)

Legs and knee feeling good today. Could have run but, w/ long run tmw, that would have been 6 days of running for the week. I don't want to push my luck.

Thursday Feb 24, 2011 #

4 PM

Road Run (Road) 46:13 [3] 5.34 mi (8:39 / mi)
ahr:137 max:153 slept:8.3 weight:139.6lbs shoes: Nike Lunarglide

Easy after work in cool temps under gray skies. Felt pretty nice out. Knee had been a little achey all day but started to feel better once I started running- weird. Ran barefoot on some grass for 2min after 18min warm up. I would have gone longer, but my feet were freezing.

I feel like my stride is really unnatural right now b/c I'm over conscious of my right knee. I think the occasional barefoot time on the grass will get me running a little more naturally.

I picked up the pace a little during the last 2 miles (the harder end of easy). I stopped at the library to pick up a book, and the knee took a minute or 2 to loosen up again after the brief stop.

In all, it was a good run. I was running low to mid 7min/ mi comfortably at times. My keen seems to be lowly becoming less finicky. I really dug not being pressed for time like I became yesterday AM. I felt like I had the chance to truly enjoy the run today, which I feel like I haven't felt in a while.

Yoga/ Stretching warm up/down 21:00 [1]

Wednesday Feb 23, 2011 #

5 AM

Road Run (Road) 37:00 [3] 3.8 mi (9:44 / mi)
slept:7.5 weight:140.8lbs shoes: LunarElites

Slow and easy after heating the knee for 20min. 1st 20 min were typical off and on aching and anooyance. Last 17 min or so were OK. Garmin died w/in 1st minute of run, so guessing on distance. Should be close or a little short. Not a great run, but it ended better than it started.

Yoga/ Stretching warm up/down 12:00 [1]

7 PM

Strength Training 9:00 [1]

push ups: 2X 12, 4X 15, 1X30 = 114 total
core / standing on swiss ball

randomly started doing this after dinner, probably more like 15-20 minutes total but wasn't keeping track (except # of push ups)

Tuesday Feb 22, 2011 #

Note
slept:5.5 weight:137.6lbs (rest day)

Slept horribly last night from caffeine late in afternoon and brownie after dinner. Felt better at work than expected but psyched to get to bed early tonight.

Monday Feb 21, 2011 #

11 AM

Road Run hills (Trail) 1:26:17 [3] 8.08 mi (10:41 / mi) +1323ft 9:15 / mi
ahr:146 max:171 slept:10.5 weight:140.2lbs shoes: Crosslites

On BS trail from zoo out to behind hospital on packed snow/ some slush. Legs felt good. Knee felt great. Stopped at halfway to stretch quad. Feeling like I'm training again.

Last .94mi did drills and short strides in paved p-lot to try out new Nike LunarElites. Digging the Lunar series shoes on the road. Crosslites were great on the snow. They'll likely be my shoe to race in this year, as well as new "xc" version that's coming out.

Yoga/ Stretching warm up/down 6:00 [1]

car stretch, then foam roll when I got home.

Sunday Feb 20, 2011 #

1 PM

Road Run (Road) 48:29 [3] 5.25 mi (9:14 / mi) +350ft 8:41 / mi
ahr:141 max:159 slept:8.8 weight:140.6lbs shoes: Nike Lunarglide

Slow and easy in the cold w/ some snow flurries. Legs were a little tired but felt OK. Knee felt good. Stretch at 6min for 20 seconds. Flat w/ some rolling hills. Ran 5X 8sec hill sprints during last mile.

Heat the knee for 10 minutes before the run. Didn't start w/ a warm up walk, although I had shoveled snow earlier in the morning.

Yoga/ Stretching warm up/down 15:00 [1]

Saturday Feb 19, 2011 #

10 AM

Road Run long (Road) 1:43:53 [3] 12.0 mi (8:39 / mi) +431ft 8:22 / mi
ahr:147 max:170 slept:10.0 weight:140lbs shoes: Adrenaline11

Decent "long" run. Stopped 2x to stretch. Only had significant quick pains in my knee once or twice, but it went away fast. I think it's just stiffness in the tendon. The first 20min were the typical schizo experience- off and on aching while the knee warmed up. (I heated my knee for about 8-10 minutes before the run).

Started raining pretty hard. I got totally drenched. I was having trouble keeping my HR down. Ran first 6mi in ~53:30, so ran a negative split. I'm annoyed to have to appreciate this run as progress in my training and my recovery. But, that's what it is. Longest run at fastest average pace since surgery with no visible swelling in my knee and no sustained significant discomfort. Don't be a baby.

Yoga/ Stretching warm up/down 24:00 [1]

core/ balance stuff, 2x 10 burpees

Friday Feb 18, 2011 #

4 PM

Sport Climbing (Gym) 1:00:00 [3]
slept:7.7 weight:140.6lbs

At momentum from 4-6:30. Had a good time.
Sent 1st go on TR 11a, 11a; did an 11a first go I'd tried last time. Worked a slabby 11c, + did V2/3 boulder problem.

Had fun but I don't feel psyched to climb consistently in the gym. It was a nice change though. My knee didn't hurt at all.

Yoga/ Stretching warm up/down 12:00 [1]

Thursday Feb 17, 2011 #

5 AM

Road Run 42:19 [3] 4.53 mi (9:21 / mi)
ahr:128 max:154 slept:7.5 weight:139lbs shoes: Nike Lunarglide

Slow and easy after 20 min w/ the heat pad on my knee. Walked first 1:45. Stopped at 10min to stretch out of habit, rather than necessity. Had a couple quick little jabs of pain in the right knee (not where surgery was done). Slow, but I suppose this my best AM run since surgery in terms not having to totally stop b/c of knee pain. Slow road to recovery.

Yoga/ Stretching warm up/down 15:00 [1]

Wednesday Feb 16, 2011 #

4 PM

ExtremeWalking 38:00 [1] 2.5 mi (15:12 / mi)
slept:7.8 weight:139.6lbs shoes: Crosslites

Walk home after dropping off the car w/ B. Jogged maybe a total of 3 minutes. Had no pain. Didn't start jogging at all until after 19 minutes of walking. Super windy but warm.

Bailed on AM run after having some knee soreness during midnight trip to the restroom. Maybe I'll try tmw am. Can't get psyched to ride the trainer these days. Am I lazy, totally out of shape, just bummed? Maybe a little of all of them. No sense in forcing anything on myself right now. I don't want to rehurt my knee on a boring 30 minute trainer ride.

Stretched and foam rolled when I got home.

Tuesday Feb 15, 2011 #

4 PM

Road Run 45:05 [3] 5.05 mi (8:56 / mi)
ahr:140 max:169 slept:8.0 weight:139.8lbs shoes: Adrenaline

Typical PM weekday run- crappy 1st 20 minutes trying to warm up the knee. Glad to finally avg sub 9min/mi for total run. During last mile, did 2 X 30 sec strides, 3 X 8 sec hill sprints. Had some minor aches in the knee last 2 miles or so. I don't know...kind of a roller coaster w/ rad weekend runs, then schizo runs during the week after a bad day at work (lately). This American life. At least I can run though.

Yoga/ Stretching warm up/down 21:00 [1]

stretch, foam roll

Monday Feb 14, 2011 #

4 PM

Yoga/ Stretching 21:00 [1]
(rest day)

core stuff w/ dynadisc and swiss ball, 1 leg balance on dynadisc 3X 30 sec each leg

8X 15 push ups

Sunday Feb 13, 2011 #

11 AM

Road Run (Trail) 1:15:31 [3] 7.02 mi (10:45 / mi)
ahr:134 max:162 slept:10.0 shoes: Crosslites

Mellow and easy on the Guacamole trail. Another rad day in the sun. Legs felt a little lazy but generally OK. No knee pain. Pace low b/c of some route-finding issues. Fun to be out in the desert.

Yoga/ Stretching warm up/down 12:00 [1]

stretch at the car, then drive home ~4.5 hours

awesome weekend

Saturday Feb 12, 2011 #

11 AM

Road Run (Trail) 1:40:44 [3] 10.12 mi (9:57 / mi)
ahr:144 max:167 slept:8.8 shoes: Crosslites

Great run on Chinle trail in Springdale. Felt really good. No knee pain. HR was a little high on false flat first half. Awesome run in the sun- feels like a breakthrough in my recovery.
54:26 5.03 mi out avg= 10:50, 150
45:40 back avg= 9:05, 143
max pace 6:18

Yoga/ Stretching warm up/down 15:00 [1]

stretch at car, foam roll+ push ups back at hotel

random walking throughout the rest of the day (~2mi)

385 push ups for the week

Friday Feb 11, 2011 #

Note
slept:5.5 weight:139.8lbs (rest day)

Up late thursday b/c we went to ignite slc, which was fun. Got to bed at 11:30. Ugh.

Drove to s. utah after work

Thursday Feb 10, 2011 #

Note
slept:7.8 weight:138.6lbs (rest day)

Wednesday Feb 9, 2011 #

5 AM

Road Run 39:11 [3] 4.2 mi (9:20 / mi)
ahr:126 max:159 slept:6.8 weight:140lbs shoes: Nike Lunarglide

heat pad 20min during wake up time, 2:45 walk/. jog, then decent jog to get 4mi under 40min. Need to stay on flats on AM runs- knee didn't like any downhill at all.

Yoga/ Stretching warm up/down 21:00 [1]

Tuesday Feb 8, 2011 #

5 AM

Road Run 42:01 [2] 4.2 mi (10:00 / mi)
ahr:120 max:148 slept:7.8 weight:138.6lbs shoes: Adrenaline

Really easy pace. First decent run before work since surgery.

I wore a heating on pad on my knee in front of the space heater for 18 minutes while I was sitting on the couch reading/ waking up. I think the heating pad helped a little.

Cold (mid 20s) but clear out- nice morning. Had some knee stiffness in the front of my knee during the first couple miles. Stretching helped. ~2 inches of fresh snow. Almost feel like I'm training again. Definitely the best AM run since surgery in terms of distance and comfort.

Yoga/ Stretching warm up/down 15:00 [1]

post run stretch, foam roll

Monday Feb 7, 2011 #

Note
slept:8.0 weight:138lbs (rest day)

Slept well but feel pretty tired this AM. Forearms still a little sore. Legs feel pretty good.

Sunday Feb 6, 2011 #

11 AM

Road Run (Trail) 1:08:14 [3] 6.06 mi (11:16 / mi) +1600ft 9:00 / mi
ahr:136 max:157 slept:10.0 weight:139lbs shoes: Crosslites

Up rattlesnake gulch to pipeline up canyon and back.
38:38 3.02mi out avg= 12:48, 133
29:35 3.04mi back avg= 9:44, 142

Legs felt good. No knee pain. Body a little stiff from climbing yesterday, not nearly as bad as I had expected. Climbing routes is definitely easier on the body than bouldering.

Nice morning up there- cool , but sunny.

Yoga/ Stretching warm up/down 7:00 [1]

quick stretch at car

Saturday Feb 5, 2011 #

10 AM

Road Run (Road) 1:15:42 [3] 8.19 mi (9:15 / mi)
ahr:143 max:165 slept:9.0 weight:139.4lbs shoes: Nike Lunarglide

Had to stop to stretch a time or 2 during first mile. Hit 2.3mi in 23min. Tried to stay on as much flat rd as possible. Had a quick pain at 5.5mi in front my rt knee. Last mile was decent. Couldn't keep hr down w/out going really slow- 9-10min/mi.

Psyched it's my longest run since surgery and that it ended well. But, experience-wise, it still wasn't what I'm waiting for to feel like I'm a runner again. Patience. Keep it up.

Yoga/ Stretching warm up/down 21:00 [1]

stretch, some core, foam roll

2 PM

Sport Climbing (Gym) 1:30:00 [3]

Went to Momentum w/ mike and B and pretty much buried myself TR'ing routes. Pretty fun. Got me a little psyched to climb routes outdoors but not psyched to climb in the gym on a regular basis.

Climbed first go: 5.7, 5.9, 10b, 10d. Got pumped on an 11a and never really recovered after that but still worked 10d, 11c, 11a. Good workout. Worried about feeling like a train wreck tmw though. Felt good to get in another workout for the day. We were there from 1:30-4 and never really took any breaks. Drank ~6oz of water the whole time there. Typical climbing gym nutrition/ hydration for me. Moron.

Friday Feb 4, 2011 #

5 PM

Cycling- Road 58:10 [3] 15.53 mi (16.0 mph)
ahr:141 max:171 slept:9.0 weight:139.8lbs shoes: g.skin.6.20.10

Not very inspired ride in the cold and gray but nice to get out. Forgot to take my lights, so cut it shorter than planned. No knee pain. Legs felt decent. Motivation to ride was just low.

Yoga/ Stretching warm up/down 30:00 [1]

stretch, foam roll, core stuff, painful quad stretch. Both IT bands are so much more flexible now- amazing difference from rolling, stretching (not running very much...) Digging the stretch/ core routine though. I'm getting pretty good at standing on the swiss ball for longer periods of time.

Thursday Feb 3, 2011 #

Note
slept:7.3 weight:137.6lbs (rest day)

Felt good today. Hoping for a decent "long" run this weekend.

Wednesday Feb 2, 2011 #

Note
slept:8.0 weight:139.4lbs

Bailed on hopping on the trainer this morning and slept in til 5:30. Probably do it tonight. Not that psyched on it though. Maybe hit an hour walk instead. Weird week w/ work stuff, super cold temps. Winter...

4 PM

Cycling- Road (Trainer) 51:18 [3]
ahr:123 max:149 slept:8.0 weight:139.4lbs

Rode mostly 53X 21-ish. Watched a video for work. After 40min, started to think about trying to run outside w/ my knee really warmed up form the ride (still trying to figure out the best "formula" for achieving pain free running).

After movie ended, changed clothes, ate a gel, and head out. After .4 mi, my right knee started to ache in the front and medial side. Did a quad stretch for about 20 seconds. I decided to had toward some grass, which was totally frozen, to see if that would make a difference. I got to the field w/out pain and jogged there for 10min, then just head out on a normal local route. I was even able to increase the pace a little. I wanted to go longer but decided not to push my luck. Hopefully, this is another good sign.

Road Run 34:22 [3] 3.76 mi (9:08 / mi)
ahr:133 max:160 shoes: Nike Lunarglide

Unplanned post trainer-ride run.

Yoga/ Stretching warm up/down 21:00 [1]

stretch, core, swiss ball stuff

Tuesday Feb 1, 2011 #

5 AM

Road Run 31:35 [1] 2.79 mi (11:19 / mi)
ahr:112 max:145 slept:6.8 weight:137.8lbs shoes: Nike Lunarglide

Super cold out. Felt good at first Walk w/ some jogging first 2 minutes. Jogged for about 18 minutes, then knee started to hurt. Walked 8-10 minutes home. Not good.

Yoga/ Stretching warm up/down 6:00 [0]

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