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Training Log Archive: chino

In the 30 days ending Nov 30, 2010:

	activity	#	time	miles		km		+ft
	Road Run	20	20:38:17	143.72	(8:37)	231.3	(5:21)	6284
	Cycling- Road	3	4:44:58	77.41	(16.3/h)	124.58	(26.2/h)	2800
	Yoga/ Stretching	19	3:14:00
	ExtremeWalking	1	13:30	0.8	(16:53)	1.29	(10:29)
	Strength Training	1	7:00
	Total	25	28:57:45	221.93		357.16		9084
averages - sleep:8.6 weight:140lbs

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Tuesday Nov 30, 2010 #

Note
slept:6.0 weight:141.8lbs (injured)

Surgery today. Went well. Lay on couch. Ice ice ice. Wiggle toes. No pain.

Monday Nov 29, 2010 #

5 PM

Road Run (Road) 1:00:12 [3] 7.61 mi (7:55 / mi)
ahr:145 max:181 slept:8.6 weight:140lbs shoes: Nike Lunarglide

Easy to mod effort/ pace. Legs felt good. Rolling hills last 2mi.

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

90sec crunches, 3X 25 push ups, stretch tons

Sunday Nov 28, 2010 #

Note
slept:8.4 weight:140.2lbs (rest day)

Snowed all day. Stayed in pajamas and indoors all day, except to go out and shovel snow 2-3 times. Mellow, lazy day.

Saturday Nov 27, 2010 #

Yoga/ Stretching warm up/down 20:00 [1]

stretch, foam roller, stretch...

10 AM

Road Run (Road) 2:01:34 [3] 14.0 mi (8:41 / mi) +879ft 8:12 / mi
ahr:137 max:168 slept:9.8 weight:142.4lbs shoes: Nike Lunarglide

Slow, easy first 12.2 mi w/ B in 1:47. Picked up pace last 14min. Ate: 1 power gel. Drank 12oz water. Cold and gray. Legs OK. Some decent knee pain mi 9-10 but went away. It's crazy how much better I felt today than on 15miler on TH. Must be increased sleep and increased pumpkin pie consumption.

Strength Training warm up/down 7:00 [2]

3X 10 renegade man, 2 X 20 woodchops, 105 pushups, 60 sec plank, 60 sec crunches

Friday Nov 26, 2010 #

10 AM

Road Run (Road) 41:37 [3] 5.23 mi (7:57 / mi)
ahr:142 max:165 slept:10.5 weight:142.2lbs shoes: Adrenaline

16:01 wu 1.85mi (132, 8:40)
15:03 2.13mi T (157, 7:03) on some slush and ice
10:32 1.25mi c.d. (138, 8:26)

Had planned on 20min T but rt knee started screaming after 14:30, so hit 15min then stopped to stretch and jogged home. Cyst seems to be growing under IT band again (jeez, that sounds gross).

Legs felt crappy at first but started opening up a little bit a few minutes into T. Bummed to have to cut it short. It all seems pretty futile right now anyway. Not sure when I'll be able to run again after surgery.

Yoga/ Stretching warm up/down 18:00 [1]

Thorough stretch session, 90 sec crunches, 10 burpees

Thursday Nov 25, 2010 #

10 AM

Road Run (Road/ Trail) 2:23:09 [3] 15.14 mi (9:27 / mi) +1500ft 8:39 / mi
ahr:140 max:169 slept:10.0 weight:140lbs shoes: Nike Lunarglide

COLD (teens) sunny run on rd and snowy trail.

76:33 6.95mi (145, 11:01), incl ~5mi rd run to r.snake TH to Pipeline and up cyn til I said to myself this is total BS and turned around (ankle to knee deep snow), then back to rd.
66:36 8.19mi (135, 8:08) all rd. Rt knee started to bother me at mi12. Almost bailed but ate a gel and kept on to get goal of 15 for the run.

It was cool to sort of get in the mts for a bit but running on the crud seemed to have bugged my knee and obviously slowed me down, plus so cold coming out of the canyon. 2nd part of run was good despite some knee issues. Water bottle top froze so only drank 12oz water. Ate 2 gels.

Maybe longest run before chop chop on tues.

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

stretch, 2min crunches, 35 push ups, 10 burpees, foam roller. Doing the stretches the PT told me to do plus my normal stuff. I think some of the stretches (esp the seated quad flex/ hyperextension one) are actually hurting my knee more. Most likely doing something wrong so not doing them anymore til I see him again next week.

Wednesday Nov 24, 2010 #

5 PM

Road Run (Road) 43:41 [3] 5.16 mi (8:28 / mi)
ahr:133 max:159 slept:8.5 weight:140lbs shoes: Adrenaline

OK run in the dark and stupid cold (teens, I think). Legs felt OK. Definitely a low motivation day. Thinking about eating a lot and surgery on TU got me out the door. Cool to see some xmas lights up on houses. Traffic not bad so kinda peaceful/ quiet. Better than expected.

Yoga/ Stretching warm up/down 9:00 [1]

Tuesday Nov 23, 2010 #

5 AM

Road Run (Road) 30:13 [3] 3.6 mi (8:24 / mi)
ahr:137 max:161 slept:7.8 weight:139.2lbs shoes: Nike Lunarglide

Easy in the cold and dark. Ended w/ a few uphill sprints. Got a late start b/c almost just stayed in bed. Felt good.

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

4 PM

Road Run (Road) 1:02:33 [3] 7.76 mi (8:04 / mi)
ahr:142 max:170 shoes: Nike Lunarglide

26:48 1st 3.2mi (130, 8:23)
24:52 2nd 3.2 (152, 7:46) fartlek-ish
10:51 1.36 c.d. + strides (156, 8:01)

Weird, sleepy, uninspired 1st ~4.5mi, then felt better and picked up the pace to hit >10mi goal for the day. Knee hurt from mi3-5, then good the last 2+ miles. Good run. I had wanted to do some faster pace stuff but just felt low energy, heavy w/ clothes. I'll get something faster in this weekend.

Yoga/ Stretching warm up/down 18:00 [1]

Super stretch session + crunches

Monday Nov 22, 2010 #

Note
slept:7.0 weight:139.2lbs (rest day)

Didn't sleep well last night. Had physical therapy after work, learned some new stretches, got some IT band massage, plus ice and electrical stimulation on the right knee.

Sunday Nov 21, 2010 #

10 AM

Road Run (Road) 1:28:05 [3] 10.6 mi (8:19 / mi) +500ft 7:57 / mi
ahr:141 max:160 slept:9.2 weight:139lbs shoes: Wildcat

Decent run after 1st 2mi of cursing winter. Cold, snowy, windy. Had a sweet tailwind from mi 3.5-8. Easy to mod pace.

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

stretch+ 20 push ups (lazy), 60sec plank

Saturday Nov 20, 2010 #

9 AM

Road Run tempo (Road) 1:46:56 [3] 13.05 mi (8:12 / mi) +886ft 7:42 / mi
ahr:144 max:169 slept:9.7 weight:141.2lbs shoes: Nike Lunarglide

Drank 16oz water.

60:26 7.16mi easy 8:27, 140
22:06 3mi T 7:22, 157
24:23 2.9mi cd 8:25, 145

Legs felt fine. Got in a good bit of climbing 1st 10mi. Super windy out.

Yoga/ Stretching warm up/down 9:00 [1]

stretch, 90sec crunches, 20 woodchops

Friday Nov 19, 2010 #

5 PM

Road Run intervals (Road) 1:01:30 [3] 7.44 mi (8:16 / mi) +293ft 7:58 / mi
ahr:141 max:174 slept:7.2 weight:139.2lbs shoes: Nike Lunarglide

16min wu, then 3-2-1-2-3-2-1-2 ladder intervals. Legs felt slow but OK. Quads sore on descents. No knee pain. Was pretty dark- excuse for not doing one last 3min rep. Good to not be able to see my watch during last couple miles, so could run more by feel. Nice temps but windy.

Yoga/ Stretching warm up/down 9:00 [1]

thorough stretch, 60sec plank

Thursday Nov 18, 2010 #

Note
slept:7.0 weight:140lbs (rest day)

Wednesday Nov 17, 2010 #

4 PM

Road Run (Road/ Trail) 1:27:37 [3] 7.77 mi (11:17 / mi) +1699ft 9:20 / mi
ahr:133 max:168 slept:7.2 weight:139.6lbs shoes: Adrenaline

B dropped me off .9mi from Mt. Oly TH. Ran 1.6mi up the trail to 6300'', then back to home. Legs felt OK, just extra slow today. Took it really easy on downhill (>2000' total).

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

Tuesday Nov 16, 2010 #

5 PM

Road Run (Road) 49:24 [3] 6.01 mi (8:13 / mi)
ahr:142 max:155 slept:7.8 weight:139.8lbs shoes: Adrenaline

Slow and easy 1st 2.5mi in ~22min, but then picked up pace to hit 5mi in 40:30. Comfortably faster turnover- felt really good. Knees felt good. MP=6:23/mi

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

dynamic stretching, 2min crunches

Monday Nov 15, 2010 #

9 AM

Road Run (Road) 50:06 [3] 6.07 mi (8:15 / mi) +227ft 7:58 / mi
ahr:147 max:173 slept:10.5 weight:139.4lbs shoes: Nike Lunarglide

7X 1min T/ 1min jog after 15min wu
T in hr high 150s/ low to mid 160s

T felt okay. Just wanted to change up the pace a little. Rt knee a little achey on last mi of 2.5 cool down. In all, felt good. TBD if this will be my last run for a while.

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

stretch, 90sec plank

5 PM

Road Run (Road) 37:31 [3] 4.0 mi (9:23 / mi)
ahr:126 max:152 shoes: Nike Lunarglide

Easy w/ B for 1st 3.3 mi, then jogged a little faster to hit 10mi on the day.

Surgery in 2 weeks.

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

stretch + foam roller

Sunday Nov 14, 2010 #

10 AM

Road Run (Road) 1:07:10 [3] 8.01 mi (8:23 / mi) +300ft 8:06 / mi
ahr:148 max:173 slept:10.0 weight:139.8lbs shoes: Nike Lunarglide

Easy on rolling rds. Knees felt fine. Cold and gray out.
Slowed a lot last 3/4 mi.

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

Saturday Nov 13, 2010 #

Note
slept:11.5 weight:138.2lbs

Hard time getting out of bed today- grey and wet outside. Ugh. Maybe get out and ride later.

1 PM

Road Run (Road) 1:00:15 [3] 7.21 mi (8:21 / mi)
ahr:140 max:155 shoes: Adrenaline

Didn't feel like riding my bike in the cold, so thought f**k it. Left home w/ no expectations. Actually had a decent run, w/ intermittent knee achiness, not bad at all. Wore big ACE knee sleeve, which seemed to help. Felt great to get out. TBD how everything feels tonight/ tmw AM.

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

stretch, plus 2min circuit of burpees, etc.

Friday Nov 12, 2010 #

4 PM

Cycling- Road 1:12:31 [3] 20.32 mi (16.8 mph) +300ft
ahr:131 max:165 slept:8.5 weight:138.4lbs shoes: g.skin.6.20.10

Easy to moderate effort home from work. Felt hungry / bonky most of ride, despite drinking almost a whole bottle of EFS. Pretty cold out.Rt knee ached a little first few miles but then OK.

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

stretch, 80 sec abs

Thursday Nov 11, 2010 #

4 PM

Cycling- Road 1:00:09 [3] 17.01 mi (17.0 mph)
ahr:136 max:167 slept:8.0 weight:139.8lbs shoes: g.skin.6.20.10

Easy spin first 20min, then 2-3-4 ladder of tempo-ish intervals. Felt OK. Just wanted to get the hr up a little before dark. Sure. No knee pain but could "feel" it. I'll ride a few more days, see what's up at dr. appt on Mon.

Wednesday Nov 10, 2010 #

Note
slept:8.3 weight:139lbs (rest day)

Was going to start some extreme power walking around the neighborhood, but I don't think the knee is going to like it. Crap.

Dr. appt on Monday to put together plan for comeback. In the meantime, try to stay sane and watch caloric intake. Ugh.

9 PM

ExtremeWalking 13:30 [2] 0.8 mi (16:53 / mi)

Brisk walk around the block holding 2.5lb plates, doing various curls, shoulder flys. Jut to get out of the house and breathe. In the dark, so no one could see how dumb I looked.

Tuesday Nov 9, 2010 #

Note
slept:9.0 weight:139.4lbs (rest day)

Taking 'er easy til I hear what the MRI shows. I looked at it myself tonight and compared it w/ pics online of meniscus tears. I don't think I have one. :)

Hopefully, I'll know for sure from the dr in the next day or 2. In the meantime, it'll be push ups and core stuff to distract myself. Hopefully, I won't have to start swimming to get in a workout. One day at a time...

Monday Nov 8, 2010 #

5 PM

Road Run (Road) 31:24 [3] 3.72 mi (8:26 / mi)
ahr:134 max:155 slept:9.5 weight:138.6lbs shoes: Adrenaline

Easy in the cold, rainy crappiness. Rt knee started to ached at 2.8mi. Whatever. MRI tmw.

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

stretch, 60sec plank

Sunday Nov 7, 2010 #

10 AM

Cycling- Road 2:32:18 [3] 40.08 mi (15.8 mph) +2500ft
ahr:135 max:187 slept:12.0 weight:139.6lbs shoes: g.skin.6.20.10

Up Little Mt in 31:57(ahr=158), then ~1mi up Big Mt, then back into gusty headwind. Ugh. Nice to finally out longer than 30 minutes though.

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

stretch, 60sec plank, some dynamic stuff- good stretch

Saturday Nov 6, 2010 #

12 PM

Road Run (Trail) 17:40 [3] 2.29 mi (7:43 / mi)
ahr:155 max:184 slept:8.0 weight:139lbs shoes: Crosslites

Sprinted to catch Kendall to give him something from his drop bag on 1st ~1.2 mi of his 2nd lap on the 100K course. Turned around to run w/ B, but she she DNF'd due to hip prob.s

Bailed on going out again when we got home. No motivation. Tired from getting up at 2:45a, then nap in the van.

Friday Nov 5, 2010 #

6 AM

Road Run (Road) 34:36 [3] 4.05 mi (8:33 / mi)
ahr:128 max:161 slept:8.2 weight:139lbs shoes: Adrenaline

Easy and slow first 2 miles totally pain free. Felt a little stiffness in rt knee but not bad. Just going easy leading up to MRI on Tues. Good to get out. Had a tiring day at work yesterday, so I was psyched to get to blow off some steam before coming back today.

Thursday Nov 4, 2010 #

Note
slept:7.2 weight:141lbs (rest day)

Knee feeling OK. Was going to get out and ride but got stuck in traffic and had to run errands blah blah blah.

Wednesday Nov 3, 2010 #

Note
slept:7.0 weight:141.2lbs

Knee is less achey this AM, but more swollen. I think it's just still sore from having the needle in there. May try to get out for an easy ride this afternoon. Or not. Feel pretty resigned to the strong possibility it's a meniscus tear.

Probably getting an MRI in the next couple days, and then go from there. If necessary, try to get surgery done in the next couple weeks and just get on the road to recovery. Mentally, feeling better than I did Mon night and yesterday.

5 PM

Road Run (Road) 43:04 [3] 5.0 mi (8:37 / mi)
ahr:133 max:173 shoes: Adrenaline

Super easy and slow first 2 miles (in ~18 minutes), then picked up pace throughout rest of run. Felt stiff but got better. Wanted to test the knee a little as it stopped hurting today. Also wanted to see what effect if any there would be on the swelling. TBD.

Had some general achiness. Good to get out though. Not racing this weekend (duh) but can probably get out for a quick run on dirt.

MRI likely on Monday.

Mentally, I feel better. Was really bummed last 2 days. Hang in there.

Tuesday Nov 2, 2010 #

Note
slept:8.0 weight:141.2lbs (rest day)

Knee update: Took a shower ~6 hours after getting my knee cyst drained yesterday, and it appeared to have totally refilled (gross). I iced my knee several times for up to 20min throughout the afternoon/ evening.

Today: the knee looks the same it did before my shower (and before getting it drained). It aches a little to walk on it. I'm hoping it's just achiness from having a needle stuck in there. I think I'll get an MRI in the next week and go from there.

Feeling pretty bummed as my knee now feels worse than (and looks the same as) it did before going to the dr. Just take it one day at a time. Ice. Rest. Ugh.

Monday Nov 1, 2010 #

Note
slept:7.2 weight:141.2lbs (rest day)

Making it a rest day after an impulse decision to see an ortho today. I decided to call this AM just to see if they had an opening today, and they did.

I had a cyst underneath my IT band, which is what was causing the pain. W/out an MRI the doc can't tell if the cyst is from a bursa or meniscus. He drained the cyst and gave me the OK to race this weekend. If the cyst comes back, he rec'd getting an MRI. So, I'm taking the day off and icing, resting.

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