Training Log Archive: chinoIn the 28 days ending Feb 28, 2022:
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Monday Feb 28, 2022 #
Yoga/ Stretching 1:00 [1]
slept:8.0 weight:137.2lbs
Gym after work to meet Michael B. Reg'd for Red Mt 30k yesterday to check out trails I haven't been on down there and to see if I like going longer in a race. Been a while. Focus on recovery the next few days. Main goal on Sat is to run smart and finish strong.
Bouldering (Gym ) 36:00 [3]
shoes: Anasazi Arrowhead pt2
Sunday Feb 27, 2022 #
Road Run 1:12:44 [3] 8.04 mi (9:03 / mi) +607ft 8:27 / mi
ahr:129 max:149 slept:9.5 weight:137.6lbs shoes: Brooks Glycerin 19- Blue
Sunny but really cold. Out to the PRT. Started up the trail to do the fire rd loop but was snowy/ muddy so bailed. Ok enough run. Legs really tired.
Yoga/ Stretching 5:00 [1]
Saturday Feb 26, 2022 #
Road Run warm up/down 43:00 [3] 4.66 mi (9:14 / mi)
slept:7.7 weight:137.2lbs shoes: Endorphin Pro 2 - Red
Up past 9 to watch the Jazz win. Ok sleep.
22::02 2.47mi up
20:58 2.19 down
Strength Training 6:00 [3]
Road Run race 59:42 [5] 9.35 mi (6:23 / mi)
ahr:173 max:180 shoes: Endorphin Pro 2 - Red
2nd M45-49
Feel like I ran pretty smart. Glad to go under an hour, esp after HM PR effort 2 weeks ago. Sunny but temps in 20s. Not bad though. Ran 2nd half solo.
Friday Feb 25, 2022 #
Yoga/ Stretching 1:00 [1]
slept:8.0 weight:136.2lbs
Decent sleep. Typical low back/ upper butt pain out of bed. Whatev.
Maybe do a short run after work to slowly bring back Fri runs.
15k tmw. Getting kinda psyched. Good.
Thursday Feb 24, 2022 #
Strength Training 3:00 [3]
Road Run 48:09 [3] 5.5 mi (8:45 / mi) +41ft 8:42 / mi
ahr:126 max:142 slept:6.7 weight:139lbs shoes: Brooks Glycerin 19- Blue
Body wasn't great but didn't hurt after a mile or 2. 12F with some wind but dressed for it. Easy jog. Just kinda tired and low mo. NBD.
Strength Training 3:00 [3]
Road Run 13:35 [3] 1.52 mi (8:56 / mi) +22ft 8:49 / mi
shoes: Brooks Glycerin 19- Blue
Wednesday Feb 23, 2022 #
Note
slept:8.0 weight:138.2lbs
Bailed on AM run bc 15F and feels like 0 at 4am. Maybe get out after work. Whatev. Err on rest/ recovery this week. Need to let the psyched recharge.
Yoga/ Stretching 9:00 [3]
Road Run 1:12:21 [3] 7.09 mi (10:12 / mi) +205ft 9:56 / mi
ahr:118 max:135 shoes: Brooks Glycerin 19- Gray
Got to RC early and ran ~1.5mi before the group run. Body felt ok. Ended up running slow w/ A after we got split from the group. Didn't want to ditch him. Actually nice to just listen to him talk about work and races. Really glad I went. Nice job.
Tuesday Feb 22, 2022 #
Note
slept:6.0 weight:137.2lbs (rest day)
Unsettled mind last night. Do something about it.
Yoga/ Stretching 15:00 [3]
Monday Feb 21, 2022 #
Note
slept:9.1 weight:136lbs
Strength Training 3:00 [3]
Road Run 1:07:43 [3] 8.12 mi (8:20 / mi) +49ft 8:18 / mi
ahr:138 max:162 shoes: Brooks Glycerin 19- Gray
Sunday Feb 20, 2022 #
Yoga/ Stretching 3:00 [3]
Trail Run 2:20:43 [4] 14.1 mi (9:59 / mi) +2483ft 8:33 / mi
ahr:146 max:162 shoes: Endorphin Speed 2
From T's to BST. Went north a little past Battle Creek then back. Went up Battle and Dry Creek until ice/ snow. First 1.2mi and last ~2mi on the rd. Kinda fun, though the BST gets chossy bt Battle Creek and Grove Creek. Has some fun singetrack sections though. Head and legs held up but today didn't get me psyched to train for ultras.
Bouldering (Gym) 1:00:00 [3]
shoes: Anasazi Arrowhead pt2
Flashed two v5s and some me 3s and 4s. Good go get on a thuggy v7. Pretty fun. Body better than expected considering run earlier.
Saturday Feb 19, 2022 #
Note
slept:9.5 weight:135.8lbs
Maybe I need a new mattress. I might sleep on the floor tonight. Running today if my body will let me.
Yoga/ Stretching 5:00 [3]
Road Run 1:04:07 [4] 7.11 mi (9:01 / mi) +755ft 8:12 / mi
ahr:142 max:165 shoes: Endorphin Speed 2
Cycling- Road 1:00:22 [3] 14.03 mi (13.9 mph) +116ft
shoes: WTB Riddler 700x45
Friday Feb 18, 2022 #
Yoga/ Stretching 1:00 [1]
slept:7.7 weight:137lbs
Typical low back anger a few minutes out of bed. Tried side leg lifts, a few monster walk reps to activate the abductors to settle it down. Didn't solve it but didn't, make it worse.
Plan to rest today, then run everyday over the long weekend. Psyched.
Thursday Feb 17, 2022 #
Yoga/ Stretching 1:00 [1]
slept:8.0 weight:137.8lbs
Good sleep. Low back mad a few minutes out of bed- typical. Keeping up on the PT stuff. Have faith.
Backcountry Ski 47:15 [3] 2.04 mi (23:10 / mi) +299ft 20:20 / mi
shoes: Sportiva/SkiTrab Maximos
It was good to be reminded that I like touring- the uphill, dialing in the systems. Just going downhill on skis doesn't really interest me.
Wednesday Feb 16, 2022 #
Yoga/ Stretching 2:00 [1]
slept:7.6 weight:137.4lbs
Low back mad a few minutes out of bed. Mobility ok. Going to try to take next 2 days completely off- just easy mobility and the PT stuff. Don't blow this post-race opp to recover and reset.
Tuesday Feb 15, 2022 #
Yoga/ Stretching 2:00 [1]
slept:7.7 weight:138.2lbs
Hit the back of the left leg bt the knee and waist hard with the gun last night- kinda sore from that, I think. Low back kind of mad. Maybe I need to stop climbing in the gym.
Maybe ride after work if I can get out of here on time.
Cycling- Road 1:15:11 [3] 20.31 mi (16.2 mph) +129ft
ahr:127 max:144 shoes: WTB Riddler 700x45
Monday Feb 14, 2022 #
Yoga/ Stretching 1:00 [1]
slept:7.8 weight:138.4lbs
Body ok out of bed then low back got mad. Whatev. Picking up a massage gun today.
I think I eat too many tortillas.
Bouldering (Gym) 48:00 [4]
shoes: Anasazi Arrowhead pt2
Flash new v4, 5. Send new v6 2nd go. Bailed on the last move of v6 proj from last time on 1st go of the day on it. Close enough.
Was careful not to go to failure. But, I tried hard a few times. Might be sore tmw. :)
Picked up the massage gun during lunch. Seems like it could help.
Sunday Feb 13, 2022 #
Strength Training 6:00 [3]
slept:10.0
Big sleep. Body a little stiff out of bed but could've been worse. No soreness. Met some ppl at the airport who has run Black Canyon. Fun to talk trails/ ultras with folks.
Next up- recover, reset. What do I want to go after?
Core, some weights, and KB stuff once we got back to the house.
Saturday Feb 12, 2022 #
Road Run warm up/down 20:31 [3] 1.75 mi (11:44 / mi) +8ft 11:41 / mi
slept:6.4 shoes: Endorphin Pro 2 - Red
1beer and a few sips of wine last night. Lights out at 7:30p. Neighbors woke us at 9:30. Cranked the white noise app. It was quiet for the next few hours bc I think they were out at bars. They got back to their room as we were getting up for the race.
1 bagel and 1/2 a clif bar for breakfast.
Road Run race 1:22:10 [5] 13.13 mi (6:15 / mi) +12ft 6:15 / mi
ahr:169 max:185 shoes: Endorphin Pro 2 - Red
106 of 3246 OA; 2 of 175 M45-49
Goals were sub 87, sub 85. Wanted to run 6:25s for first 5mi but kept going under 6:20 after 1st 2mi and felt decent, so started thinking about sub 83, maybe PR. Just tried to believe and be smart. Ended up PR'ing by about 30sec, which I thought would never happen. Psyched, but genuinely shocked. Pretty honest course. Felt pretty strong. Water every other mile starting at mi3 (I think) Gatorade 2x (mi7 and 9?). Gel at mi10. Gatorade at 11. Water at 12. Nice job running smart but also for having the faith to go after it a bit, esp after how work has been the past 3 weeks. Grateful to be out running pain-free. Would've been rad to have gone under 82. But, staying conservative-ish in the first half let me stay consistent during the 2nd half. No regrets.
622, 621, 616, 616, 617, 616, 618, 620, 618, 618, 616, 614, 601, 5:45 pace for .13
Yoga/ Stretching 9:00 [1]
Friday Feb 11, 2022 #
Road Run 32:55 [3] 4.01 mi (8:13 / mi) +26ft 8:10 / mi
slept:7.7 weight:137.4lbs shoes: Endorphin Pro - Black
Slept ok. Easy + 4x 20-25sec at 5k pace on 2min. Paces got down to 550s. Typical race week weird feelings, so NBD. Psyched to get out of town and get in the sun.
Yoga/ Stretching 9:00 [1]
Thursday Feb 10, 2022 #
Note
slept:8.3 weight:137.8lbs
PF mad not long out of bed. Good sleep finally.
Strength Training 2:00 [3]
Road Run 3:00 [3] 0.3 mi (10:00 / mi)
shoes: Endorphin Pro - Black
Wednesday Feb 9, 2022 #
Road Run 34:33 [3] 4.21 mi (8:12 / mi) +30ft 8:09 / mi
ahr:125 max:143 slept:7.1 weight:139lbs shoes: Endorphin Pro - Black
Slept ok. Woke before 4:10 alarm.
PF felt ok this AM. Joel said he thinks the issue is hip impingement, which is putting pressure on the sciatic nerve. So, do the stretches...
Head and legs better this AM. Also a little less cold. Stay chill the next few days to recover as much as possible for Sat.
Yoga/ Stretching 9:00 [1]
Tuesday Feb 8, 2022 #
Road Run 45:19 [3] 5.25 mi (8:38 / mi) +85ft 8:30 / mi
ahr:122 max:143 slept:7.4 weight:138.3lbs shoes: Brooks Glycerin 19- Blue
Slow and easy w/ a few accels. Legs tired and a little sore this AM- too much falling at the gym on Sunday. NBD. One of those mornings when I just felt over running in the cold and dark.
Seeing Joel at TOSH- psyched to get in so fast bc of a cancellation. Stay chill today, recover for the weekend.
Strength Training 4:00 [3]
Monday Feb 7, 2022 #
Note
slept:7.7 weight:137.8lbs (rest day)
Slept so so. Zombie mode this AM. Whoa. PF kinda mad. Idk. Overcooked it a little at the gym yesterday but worth it.
Strength Training 2:00 [3]
Sunday Feb 6, 2022 #
Trail Run 1:27:48 [3] 10.1 mi (8:42 / mi) +779ft 8:06 / mi
ahr:138 max:159 slept:10.3 weight:136.4lbs shoes: Brooks Glycerin 19- Gray
Another big sleep. Out and back on Deer Creek gravel from Provo Cyn end. Cold, but sunny. Head was fine, but legs were tired. Today was the hardest that run has felt. NBD. More snow and ice than expected but not bad. Tried to pick up pace when the surface allowed in the last few miles. Made sure not to go too hard though, esp after solid run yesterday.
Now, just don't get sick this week.
Yoga/ Stretching 6:00 [1]
Bouldering (Gym) 1:15:00 [3]
shoes: Anasazi Arrowhead pt2
Flash v4, v5. Send v5 3rd go. Tried the v7 proj. Worked a cool v6. Fun time. No more climbing until after the race. PF did not get mad at the gym or after, which is great. Good day of playing.
Saturday Feb 5, 2022 #
Note
slept:9.5 weight:136.4lbs
Decent sleep. Feel ok this AM, PF kinda mad out of bed. One more week of prescribed runs. Feeling excited to just go out and run on trails when I want.
Call TOSH on Monday to make an appt. Forgot yesterday.
Road Run tempo 1:13:56 [4] 10.04 mi (7:22 / mi) +53ft 7:20 / mi
ahr:151 max:173 shoes: Endorphin Pro 2 - Red
6mi steady state (goal pace 638-654) in 654, 638, 646, 638, 638, 642
2.3mi cd
Really good run. PF awake but ok. 200mg works for the most part. Most psyched that I wasn't anxious about this run. Sunny, cold (low 20s). Felt strong, had to keep it reeled in. Good one on the MCT.
Yoga/ Stretching 9:00 [3]
Yoga/ Stretching 15:00 [3]
Friday Feb 4, 2022 #
Road Run 1:02:20 [3] 7.54 mi (8:16 / mi) +135ft 8:08 / mi
ahr:127 max:152 slept:7.3 weight:138lbs shoes: Endorphin Pro - Black
Temps in low teens but no wind. Felt okay. Legs and head fine. Tried to work on the back half(?) of my stride. In pics from last weekend that B took, I look like I'm running straight legged. With the exaggerated butt kick, I could feel my hamstrings/ glutes activating more. Easy effort with some strides, backward jogging at the end. Went by fast. Nice. I needed the day off and to get to bed before 9.
So psyched for the weekend.
Yoga/ Stretching 8:00 [3]
Trail Run 7:39 [3] 0.7 mi (10:55 / mi) +111ft 9:30 / mi
shoes: Brooks Catamount
Thursday Feb 3, 2022 #
Note
slept:6.4 weight:136.4lbs
PF staying pretty quiet until I got to work. Not much stretching this AM. Maybe run after work.
Wednesday Feb 2, 2022 #
Road Run 46:20 [3] 5.2 mi (8:55 / mi) +116ft 8:44 / mi
slept:6.7 weight:135.4lbs shoes: Brooks Glycerin 19- Gray
PF awake but ok. Slow start but legs and head came around. Teens in the temps but not bad. Hit the storm 5 minutes into the commute. Took 1h 40min to get to work. 12+ hour work day on tap. So not psyched right now. Too bad.
Yoga/ Stretching 6:00 [1]
Tuesday Feb 1, 2022 #
Road Run intervals 57:29 [4] 7.22 mi (7:58 / mi) +67ft 7:54 / mi
slept:5.7 weight:137.2lbs shoes: Brooks Glycerin 19- Blue
In bed just before 11 after trip to the airport. Kinda wired when I went to bed. Oh well. Woke at 5, felt ok. Took a .25 sick day to be able to run and not have to rush around. So psyched I did, though I missed receiving an award at the staff meeting. Whoops.
Idk if body id getting better, 200mg is the sweet spot, and/ or it was placebo. But, I felt really good this AM. I've started mixing in the lie down, floss. toe point + crunch that B showed me on IG. Really good run.
2mi wu; 8x 1min 5/10k effort/ 1min jog. Teens temps but nice AM.
Gym with MB after work possibly.
Yoga/ Stretching 6:00 [1]
Bouldering (Gym) 1:30:00 [3]
shoes: Anasazi Arrowhead pt2