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Training Log Archive: chino

In the 30 days ending Sep 30, 2011:

	activity	#	time	miles		km		+ft
	Road Run	21	18:26:36	129.46	(8:33)	208.35	(5:19)	1656
	SS MTB	5	11:50:01	90.57	(7.7/h)	145.76	(12.3/h)	9841
	Yoga/ Stretching	26	4:42:00
	Cycling- Road	2	3:33:34	56.14	(15.8/h)	90.35	(25.4/h)	2800
	Strength Training	1	9:00
	Total	29	38:41:11	276.17		444.45		14297
averages - sleep:8.2 weight:138.5lbs

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Friday Sep 30, 2011 #

5 AM

Road Run (Road) 45:11 [3] 5.33 mi (8:29 / mi)
ahr:130 max:147 slept:7.1 weight:138.4lbs shoes: GreyLunarglide

Easy jog. Felt more normal this morning. No back probs

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

Thursday Sep 29, 2011 #

5 AM

Road Run (Road) 48:26 [3] 5.4 mi (8:58 / mi)
ahr:133 max:146 slept:7.2 weight:139.8lbs shoes: GreyLunarglide

Slow and easy. Felt pretty tired first 2.5mi, then legs got better. Finish w/ 3x10sec hill sprints. Back did well. No probs.

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

Wednesday Sep 28, 2011 #

5 PM

Road Run (Road) 50:08 [3] 5.6 mi (8:57 / mi)
ahr:126 max:147 slept:8.0 weight:138.6lbs shoes: LunarglideWhite

Slow and easy to test out my back. Stopped at 5min and 15min to stretch a little. Stopped at home at 3.7mi to use the bathroom. Then back out for another 1.9mi.

My back felt fine for the most part. I think the prob came from increasing my rd mileage and L run distance too much in the last 2 weeks. That's annoying considering how many miles I was putting in over the summer. But, dirt jogging and rd running are 2 different beasts for my body. Oh well.

Patience and consistency. Stick w/ it.

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

Tuesday Sep 27, 2011 #

5 PM

Cycling- Road 1:33:11 [3] 25.55 mi (16.5 mph) +1000ft
ahr:132 max:169 slept:8.0 weight:139.6lbs shoes: g.skin.6.20.10

Easy to moderate effort on Wasatch loop, plus some jumps and a couple added little climbs at the end. Legs felt good. Back felt fine. Maybe try to run tmw.

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

stretch, foam roll, Foundation basic 2x

Monday Sep 26, 2011 #

Note
slept:8.0 weight:139.8lbs (rest day)

Back pretty stiff when I woke up. Did the Foundation Basic, plus some other yoga stuff. Back felt OK at work. Just need to focus on sitting up straight. Today was day 2 of bday cake and ice cream. Weight should be nice and high tmw AM. Definitely jogging or riding the rd bike tmw. I gotta get the back mended for this Saturday's OktoberFAST 5000m!

Sunday Sep 25, 2011 #

11 AM

Cycling- Road 2:00:23 [3] 30.59 mi (15.2 mph) +1800ft
ahr:124 max:174 slept:11.0 weight:138.4lbs shoes: g.skin.6.20.10

Easy up Little Mt. w/ Ash (7.57mi in 38:10). Went semi-hard last 1/2mi or so. Legs felt OK. Back was fine, except a little stiff at first in the drops. Felt good to get on the rd bike after riding the bulldozer on the trails.

Would rather have run but need to give my back a break. Tmw off. Give a run a go on Tue.

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

stretch, foam roll, then 2x thru Founder Basic series to work on my back. Gotta get it fixed.

Saturday Sep 24, 2011 #

8 AM

Road Run long (Road) 1:53:15 [3] 14.09 mi (8:02 / mi) +556ft 7:45 / mi
ahr:142 max:170 slept:8.3 weight:137lbs shoes: LunarglideWhite

Solo jog to the north and back. Mike bailed on going, but I didn't know until 20 minutes after he was supposed to be at my house. It worked out, though, b/c it got me out of bed earlier than I would have gotten up.

I expected to avg 8:20/mi but just went by hr. Mile splits were 8:45 (mi1) to 7:35 (mi8). Felt kind of rough the last 2miles. Ate a gel at mi8.3 and mi11.

My mid back felt tweaky a few times and pretty stiff when I got home, so I took 400mg of ibuprofen post-run. This is the first time in years that my back has bothered me. Sh*t. I'll just keep an eye on it.

In all, just easing back into the rd running. Kinda digging it. I like having more time and energy in the day to do other stuff.

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

Friday Sep 23, 2011 #

5 PM

Road Run (Road) 35:32 [3] 4.0 mi (8:53 / mi)
ahr:132 max:153 slept:7.5 weight:137lbs shoes: Nike Lunarglide

Slow and easy w/ Ash. Hot out. Stomach felt off. Blah PM jog. Got it done.

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

Thursday Sep 22, 2011 #

5 AM

Road Run tempo (Road) 45:43 [3] 5.71 mi (8:00 / mi)
ahr:136 max:163 slept:7.5 weight:138.4lbs shoes: LunarglideWhite

2mi at MP (goal= <6:45/mi)

2mi wu in 18:13

2mi @MP in 13:08 (6:36/144, 6:32/ 149)

1.7mi cd

Legs felt pretty good. Middle 1/3 of 1st mp was slightly downhill. 2nd mi was flat. Still felt fairly easy to run 9-13sec faster per mile.

I've felt pretty tired the past week or so from work and starting to run more again. I think I'm coming out of the drag-ass phase of rebuilding my base. I still want to really ease into the faster pace stuff to avoid being a cranky wreck everyday, as well as avoid burning out. I'll probably end up training for the SLC marathon this during the winter, so I gotta stay psyched.

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

Wednesday Sep 21, 2011 #

5 PM

Road Run (Road) 47:07 [3] 5.3 mi (8:53 / mi)
ahr:126 max:147 slept:8.0 weight:138lbs shoes: GreyLunarglide

Slow and easy 1st 3mi, and then picked up pace a little. Last mile in 7:39 avg sub 9min/mi for the run. ran mi2 and 3 w/ Ash really slow. Legs felt kinda heavy. Still hot out. definitely dig the AM running more during the week, at least until it cools off more.

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

iced both knees after.

Tuesday Sep 20, 2011 #

5 AM

Road Run (Road) 54:49 [3] 6.14 mi (8:56 / mi)
ahr:128 max:155 slept:7.0 weight:139.2lbs shoes: LunarglideWhite

Easy w/ Ash. 8 x 10 sec hill sprints. Legs felt decent. Nice morning.

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

9min in AM
3min in PM

6 PM

Road Run (Road) 22:46 [3] 2.39 mi (9:32 / mi)
ahr:121 max:143 shoes: Nike Lunarglide

Slooow and easy to blow off some steam after work. Legs tired but not terrible.

Monday Sep 19, 2011 #

6 PM

Strength Training 9:00 [1]
slept:8.0 weight:140.4lbs (rest day)

fat from granola and nutella

2x 10 sbpu wu
1x8, 2x 6 rings dips
2x 6 ring pull ups
3x 10 curl @22.5lb
3x 10 shrugs @22.5lb

yeah sure. getting better at dips. decided to throw in some pull ups- felt kind of good to crimp on the rock rings. feeling ok from running 4 days in a row. back at it tmw.

Sunday Sep 18, 2011 #

10 AM

Road Run (Road) 1:02:20 [3] 7.37 mi (8:27 / mi) +250ft 8:12 / mi
ahr:140 max:153 slept:11.0 weight:139.4lbs shoes: GreyLunarglide

Easy solo jog. Legs a little tired today, couldn't keep hr down. Haven't felt rested upon waking at all this weekend. Better luck next weekend...crap. Work kinda kicking my butt so far this year. Digging just getting the runs done without having to drive anywhere. Maybe do xterra 1/2m next Sunday. TBD.

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

Saturday Sep 17, 2011 #

10 AM

Road Run (Road) 1:24:13 [3] 10.05 mi (8:23 / mi) +300ft 8:09 / mi
ahr:138 max:160 slept:11.5 weight:138.2lbs shoes: LunarglideWhite

W/ Ash first 6.1mi, then picked up pace a little last 4. Legs felt OK. I was definitely dehydrated. Felt a little ragged the last mi but didn't eat a gel- just wanted to finish it up. Didn't feel like driving anywhere this AM, so didn't hit the trails. Have homework to do too.

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

stretch, foam roll, 90 sec plank, 1x6, 2 x 5 rock ring dips- still feel super hard. I'm so weak now in the upper body.

Friday Sep 16, 2011 #

5 AM

Road Run (Road) 54:15 [3] 6.25 mi (8:41 / mi) +100ft 8:33 / mi
ahr:136 max:155 slept:7.6 weight:140.4lbs shoes: LunarglideWhite

fat (>140 lb) from barbacoa on wed and ziti for dinner last night. :)

Mellow jog in cool temps/ clear skies , ended w/ 5 x 8sec hill sprints. Legs didn't feel as peppy as they did yesterday. Still an awesome morning to be out under the stars. Running more is feeling good.

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

stretch, foam roll, + 3 x 10 renegade man @12.5lb

Thursday Sep 15, 2011 #

5 AM

Road Run (Road) 1:00:12 [3] 7.18 mi (8:23 / mi) +150ft 8:13 / mi
ahr:130 max:149 slept:6.5 weight:139.4lbs shoes: LunarglideWhite

Decent jog after typical slow 1st 2mi. Last 2mi in about 15:10 w/ ease. Decent jog. Quads heavy from ride last night. mtb'ing definitely kicking my butt lately and leaving sluggish during the week. Probably just do 1 long-ish ride this weekend, maybe a longer (10+) the other day. Still undecided for what to train for. But, I want to target something soon to add a little more motivation and structure to my recreating.

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

Wednesday Sep 14, 2011 #

5 PM

SS MTB 1:33:00 [3] 13.14 mi (8.5 mph) +800ft
ahr:130 max:176 slept:8.0 weight:138lbs shoes: vulpine tires

w/ B in Mill Creek
Rsnake gulch- up rd to Church Fk- up to Pipeline- elbow fork- back to the car via pipeline trail

My legs felt pretty tired. OK ride since I'd never ridden to elbow fk. Not too crowded. Definitely felt hated by the hikers- interesting experience.
Just an after work quickie- probably won't do that ride again.

Tuesday Sep 13, 2011 #

5 AM

Road Run (Road) 45:36 [3] 5.29 mi (8:37 / mi)
slept:6.5 weight:139lbs shoes: LunarglideWhite

Easy in the dark. 1st 4.3 w/ Ash. Legs felt pretty good. Got in a decent bit of uphill.

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

+90 sec plank

Monday Sep 12, 2011 #

Note
slept:8.6 weight:138.2lbs (rest day)

Low energy today. Chest sore from ring dips on Fri. Legs feel OK.

Sunday Sep 11, 2011 #

10 AM

SS MTB 2:17:20 [3] 20.15 mi (8.8 mph) +1676ft
ahr:116 max:164 slept:9.5 weight:139.2lbs

Round Valley trails w/ Ash. Legs felt decent. Way easier terrain than yesterday. Mostly mellow spinning w/ a few mini climbs.

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

Saturday Sep 10, 2011 #

11 AM

SS MTB 3:38:31 [3] 25.29 mi (6.9 mph) +3821ft
ahr:119 max:174 slept:8.5 weight:137.4lbs

Sleepy Hollow- Guardsman -GWT- Crest -Mid Mt - Shadow Lake-Sleepy Hollow w/ Ashley

Took about an hour to feel awake and warmed up. Could feel the elevation today. Felt great until mi22 for 2.5mi climb up to Scotts pass saddle. Good ride- 10% faster than last time we did it w/out trying to go faster. Took the steripen, so I was actually able to stay hydrated today- rad.

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

Friday Sep 9, 2011 #

5 AM

Road Run (Road) 45:05 [3] 5.2 mi (8:40 / mi)
ahr:121 max:142 slept:8.0 weight:137.2lbs shoes: Nike Lunarglide

Much better today. Slow 1st 2miles then legs felt pretty good. Miles got progressively faster w/out increased PRE. Good jog.

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

+60sec plank

5 PM

Road Run (Road) 30:33 [3] 3.57 mi (8:33 / mi)
ahr:126 max:148 shoes: LunarElites

Unexpected PM jog. Was sitting around after work and just felt like going. Felt really good after stiff first few minutes. For PM runs, I need to take time after work to make sure I'm hydrated and fed.

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

stretch,foam roll, sb kneel/ stand, 5x 4 dips on rock rings (felt really hard, but more fun than push ups)

Thursday Sep 8, 2011 #

5 PM

Road Run (Road) 32:53 [3] 3.27 mi (10:03 / mi)
ahr:114 max:132 slept:8.0 weight:137.2lbs shoes: LunarglideWhite

Slow jog home after dropping off the car. Had to walk a little bit during 2nd mile. Legs were dead. I had zero energy. I ran too hard yesterday. But, I think is getting to me too. Jeez. Ate a gel, which got me home. Legs felt tingly a few times. Just hot and bonky. Oh well. Better luck tomorrow, I guess.

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

Wednesday Sep 7, 2011 #

5 PM

Road Run intervals (Road) 1:03:55 [4] 7.48 mi (8:33 / mi) +200ft 8:20 / mi
ahr:138 max:171 slept:7.2 weight:139.2lbs shoes: LunarglideWhite

15min wu
4-3-2-1-1-2-3-4min ladder intervals

4s at MP <6:50/mi
3s in <6:30/mi
2s in <6:20/mi
1s in <6:10/mi
15min cd

Recovery was walk/ jog 1/2 the duration of the previous interval for the first 4, an then I increased the recovery to 2min b/t intervals for the second 4. My hr got below 130bpm within 45 seconds of a walk recovery. Not sure if that is quick or not yet. I was feeling the heat, and my stomach was wrecked during the 15min cd jog home. Good workout, although I think it's more than I need to be doing right now in terms of trying to run low 6min/mi pace too often.

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

stretch, foam roll, 2min plank, 60sec crunches, some band stuff, light dumbbell stuff. Can't get myself psyched to do any upper body stuff. Maybe I'll try to get out and boulder a little in the evenings as the temps get cooler.

Tuesday Sep 6, 2011 #

Note
slept:9.2 weight:137.2lbs (rest day)

Felt pretty beat this morning but OK after some coffee. So, I guess I felt the same as I normally do. Legs are a bit tired though. For now, I want to take at least one full rest day per week. Still feeling out what I'm gonna get psyched to train for.

Monday Sep 5, 2011 #

11 AM

SS MTB 2:39:04 [3] 20.09 mi (7.6 mph) +2000ft
ahr:124 max:179 slept:9.2 weight:137.8lbs

24-7/ Flying Dog/ Glenwild with Ashley. Felt good. Felt a little tired toward the end. Fun day. Great temps with the overcast sky. Fun trails up there.

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

Sunday Sep 4, 2011 #

11 AM

SS MTB 1:42:06 [3] 11.9 mi (7.0 mph) +1544ft
ahr:120 max:168 slept:9.5 weight:139.8lbs

Glenwild/ Cobblestone w/ Ashley and Seann. Mellow day. Legs felt OK.

Yoga/ Stretching warm up/down 3:00 [1]

Saturday Sep 3, 2011 #

7 AM

Road Run (Road) 48:20 [3] 4.71 mi (10:16 / mi)
slept:6.5 weight:136.2lbs shoes: LunarglideWhite

combined time/mi for wu and cd for swiss days 10K

wu 25:34 2.62mi
cd 22:46 2.09mi

hrm reading crazy in midway too

Road Run race (Road) 38:05 [5] 6.1 mi (6:15 / mi)
ahr:175 max:185 shoes: Saucony Mirage

Swiss Days 10k
10th OA, 2nd M35-39

Hard course 1st 5k, and then there was some downhill and flat. Hit 5k in 19:46. Garmin read 6.1. Bummed it was short as I was on a PR run. Maybe it would have turned out to be around 38:40. Either way, about a minute off my PR from the last time I ran a rd 10k in 1998. Despite a long f***ing week and not getting much sleep and being in a constant state of dehydration all week, I felt decent. I'm enjoying the shorter rd races these days.

mile splits
1 6:09
2 6:35
3 6:23
4 6:02
5 6:08
6 6:13
.1 33sec

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

Friday Sep 2, 2011 #

5 AM

Road Run (Road) 34:52 [3] 4.03 mi (8:39 / mi)
slept:7.5 weight:137.8lbs shoes: LunarglideWhite

Easy and short before work. Love getting out in the AM, but I'm feeling the effects of getting up at 4:30am. Legs were good though. hrm reading crazy

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

Thursday Sep 1, 2011 #

5 AM

Road Run (Road) 43:20 [3] 5.0 mi (8:40 / mi) +100ft 8:30 / mi
ahr:124 max:143 slept:7.8 weight:137.8lbs shoes: LunarglideWhite

Easy jog- Stiff first 2mi in 19:30. Then, legs loosened up. 8:30 3rd mi, last 2mi in 15:12. Not surprised to feel so stiff after going from bike to laying on couch on Tu (b/c of ab cramp), and then rest day yesterday. Good jog.

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

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